Having a baby is amazing, but it can also be tough on your body! This guide will help you understand how to take care of yourself after giving birth.
What Is Postpartum Recovery?
Postpartum recovery is the time when your body heals after having a baby. It usually takes about 6-8 weeks, but healing can continue for several months.
Physical Recovery
Your body goes through BIG changes after birth:
- Bleeding will happen for 2-6 weeks
- Your uterus shrinks back to normal size
- Muscles and tissues heal
- Hormones start to balance out
How to Help Your Body Heal
Rest is Super Important!
- Sleep when your baby sleeps
- Ask family and friends for help
- Don’t try to do everything yourself
- Take it slow and easy
Eating and Drinking
What to focus on:
- Drink LOTS of water
- Eat healthy foods
- Take your vitamins
- Eat foods that help healing
- Fruits and vegetables
- Protein-rich foods
- Whole grains
Gentle Movement
- Start with short walks
- Do light stretching
- Don’t exercise too hard too soon
- Listen to your body
Emotional Recovery
Having a baby can bring MANY feelings:
- Happiness
- Excitement
- Tiredness
- Feeling overwhelmed
- Mood swings
These feelings are NORMAL!
Taking Care of Your Mental Health
- Talk to friends and family
- Share your feelings
- Ask for help when you need it
- Rest and take breaks
- It’s okay to not be okay sometimes
Warning Signs to Watch For
Call your doctor if you have:
- Heavy bleeding
- Bad pain that won’t go away
- Fever
- Feeling very sad or worried
- Thoughts of hurting yourself
Self-Care Tips
- Take short showers
- Wear comfortable clothes
- Use a heating pad for sore muscles
- Ask for help with baby and house chores
- Connect with other new moms
Healing Down There
If you had a vaginal birth:
- Use special cooling pads
- Keep area clean
- Sit on a soft pillow
- Take pain medicine if needed
If you had a C-section:
- Keep incision clean and dry
- Don’t lift heavy things
- Watch for signs of infection
Support is Key!
You don’t have to do this alone:
- Ask partner to help
- Let family bring meals
- Accept offers of help
- Join new mom groups
- Talk to other moms
Remember
- Your body did something AMAZING
- Healing takes time
- Be kind to yourself
- You’re doing a great job!
When to Feel Better
- 2 weeks: Start feeling more normal
- 6 weeks: Most healing is done
- 3 months: Body feels more like yours
Quick Self-Care Checklist
- Rest when baby rests
- Drink water
- Eat healthy
- Ask for help
- Be kind to yourself
Bonus: You’re a SUPERHERO!
Sources:
- American College of Obstetricians and Gynecologists
- Postpartum Support International
- Centers for Disease Control and Prevention
