Hey there, new mamas! You’ve just brought a tiny human into the world—cue the confetti—and now it’s time to focus on you (but hopefully you have been doing this some already.) Postpartum recovery isn’t a walk in the park, but it’s a crucial part of your journey into mamahood.
I personally struggled big time after my first baby. Really it all boiled down to a lack of preparation. I was so focused on preparing for birth and for my baby, I just sorta forgot about myself. Don’t worry, I got through it. And when I was pregnant with my second baby, you can bet that I spent a whole lot of time preparing for postpartum…spoiler alert: I rocked it that time!
Without further ado, I’m here to share my top 10 postpartum recovery tips for a smoother, healthier recovery!
- 1. Stock up on the right postpartum essentials
- 2. Rest, recharge, repeat
- 3. Fuel yourself
- 4. Talk about it: your feelings matter ❤️
- 5. Be extra gentle with your relationship(s)
- 6. Ask for help: you are not Superwoman (even though you basically are)
- 7. Embrace the mess
- 8. Be kind to yourself
- 9. Prioritize pelvic floor health
- 10. Don’t skip your postpartum appointment(s)
- You've Got This, Mama!
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1. Stock up on the right postpartum essentials
As a two-time mama and an L&D nurse for a decade now, I can’t stress the importance of this one enough! Stocking up on the right postpartum essentials before you give birth can be a total game changer when it comes to your recovery.
I feel so strongly about this one that I have a whole blog article dedicated to the topic plus offer a FREE postpartum essentials checklist which you can find right here!
Related Reading: 38 Must-Have Postpartum Essentials for Mom and Baby!
2. Rest, recharge, repeat
I know it’s easier said than done with a newborn (and potentially other children) in the house but your body simply cannot heal without rest. Mama, this is the time to prioritize YOU! Whether you need to ask for help or get comfortable letting someone help you, finding some extra time to rest is exactly what your body needs during your postpartum recovery.
3. Fuel yourself
On the heels of rest, recharge, and repeat, your body also needs nourishment in order to properly heal. Eating well can be a lot of work, but it’s more important now more than ever. Your body needs the right nutrients to heal well. After all, you did just spend 9 months nourishing a human other than yourself, and you totally need to replenish your body.
I’m not only talking about additional calories (especially if breastfeeding), fruits, veggies, and lean protein, etc, but I’m also referring to hydration! Your body needs all the good nutrients and fluids while recovering.
Related Listen: EP113: Postpartum Nutrition and Wellness
4. Talk about it: your feelings matter ❤️
You might feel like you are on an emotional rollercoaster after giving birth (and rightfully so!) Lack of sleep, significant hormone shifts, pain & discomfort, caring for a newborn, it’s a lot, mama.
Familiarizing yourself with signs and symptoms of the baby blues, postpartum depression, postpartum anxiety, and postpartum rage prior to giving birth can make a huge difference during the postpartum period.
It can feel unnatural and uncomfortable to openly discuss your feelings with others, especially when those feelings aren’t 100% joy and happiness. Personally, as someone that suffered from postpartum anxiety, I wish I would have talked more about my feelings and my struggles (which I do in the post below if you want to give it a look).
Postpartum feelings and emotions can be BIG and, unfortunately, there’s no rulebook for how to handle them. One thing I know for sure is that opening up and talking about what’s going on, when you are ready, can be a great way for some people to work through their struggles. Yes, you just gave birth to new life, yes you have a lot on your plate, but don’t forget that your feelings also matter!
5. Be extra gentle with your relationship(s)
Remember all the things we talked about above? The hormone shift, the exhaustion, etc, well, it might come as no surprise that all of these things can have an impact on your relationships with others as well.
I am primarily referring to your relationship with your partner, but really anyone that will be in your “space” during the postpartum period. Having a baby can test even the best relationships. The sleep deprivation, the lack of “me” time. It will be super easy to start snapping at your partner but please, remember one thing: you are on the same team!
Seriously, repeat this often to each other. Take care of each other. You both are going through a lot. As much as you are going through, so are they. Try to avoid the “who does more game” at all costs. Try to talk gently to each other knowing that it’s a rough transition for couples.
6. Ask for help: you are not Superwoman (even though you basically are)
One of the best things you can do for yourself is asking for help! Being a new mom is hard but you don’t have to do it alone. You know that phrase “it takes a village”, well, it really does – at least to do it in a mentally healthy and enjoyable way.
If family, friends, neighbors, or coworkers offer to help, don’t play into the thoughts that accepting it deems you less capable. People who have had kids know the struggle. They genuinely want to help, so let them! You’ll heal better and you’ll enjoy postpartum and your sweet baby even more.
7. Embrace the mess
There’s no doubt about it, things just aren’t going to get done exactly like they used to…at least during the initial adjustment period. But guess what mama? Life will go on, I can assure you of this.
And by mess, I don’t just mean a kitchen floor that hasn’t been swept in a week. I’m talking about stains on shirts from leaking boobies, baby outfits covered in poo, and that postpartum stank (yep, it’s a thing!) Fear not, these things, while not pleasant, are all temporary and will get better with time.
Postpartum will be much easier on you if you are able to (temporarily) embrace the mess. This does not mean that your life from now on will be “messy” but cut yourself some slack and give yourself some grace. After all, your priority should be your recovery and loving on that sweet babe of yours.
8. Be kind to yourself
This is perhaps the most important postpartum tip, yet often the hardest one for new mamas to follow. Remember, you’ve just been through a major life event – whether it was a vaginal birth or a C-section, your body needs time to heal, What’s more, your mind and emotions are adjusting to a whole new world. It’s okay to not be okay sometimes.
Whether it’s your first baby or your 5th baby, there’s a learning curve each and every time. Newborns certainly don’t come with manuals so be patient with and kind to yourself as you navigate this journey, mama.
It might seem darn near impossible, especially in those first few weeks and months, but make a point to do one thing for yourself every day. It might be something as simple as drinking a cup of coffee or taking a shower, but it came turn your whole day around!
9. Prioritize pelvic floor health
Kegels, kegels, kegels! Okay, okay, kegels aren’t the only thing you can do for your pelvic floor, but they seem to be the exercise people are most familiar with!
I highly recommend anyone that is pregnant, has been pregnant, or has given birth make pelvic floor physical therapy a priority! It doesn’t matter if you had a vaginal birth or a C-section, mama, pelvic floor health is so important!
Too frequently are things like peeing when you sneeze and painful sex brushed under the rug or made into a joke. The truth is, these are not things you just have to “deal with” because you have birthed a baby. Don’t settle for your provider telling you these things are normal and expected because I’m here to tell you they are not!
I could spend forever talking about pelvic floor health and the importance of it but instead will direct your attention to my article on pelvic floor dysfunction, which you can find right here!
10. Don’t skip your postpartum appointment(s)
It might be tempting to skip your postpartum appointment(s), especially amidst the whirlwind of newborn care and sleep deprivation. But those checkups are absolutely crucial for your physical and emotional well-being, mama.
Why postpartum check-ins are essential:
- Monitor Your Healing: Your provider will check your incision (if you had a C-section), assess any tears or stitches, and ensure your uterus is shrinking back to its normal size
- Address Physical Concerns: This is your opportunity to discuss any lingering pain, discomfort, or unexpected symptoms
- Mental Health Check: Your provider will screen for postpartum depression or anxiety and connect you with resources if needed
- Birth Control & Family Planning: Discuss your options for contraception and future family planning
- Answer Your Questions: This is your chance to ask any questions about your recovery, baby care, or breastfeeding
Your body undergoes tremendous changes during pregnancy and birth. Those first few weeks postpartum are a critical time for healing and adjustment. Don’t miss out on this opportunity to make sure everything is progressing and healing as it should.
You’ve Got This, Mama!
Remember, postpartum recovery is a process, not a race. Be kind to yourself, prioritize rest and nourishment, and don’t hesitate to reach out for help. Celebrate the small victories, embrace the messiness, and take those much-needed moments for self-care.
Most importantly, remember that you’re not alone. There’s a whole community of mamas cheering you on, and we’re here to support you every step of the way. You’ve brought a beautiful new life into the world, and that’s something to be incredibly proud of.
Take a deep breath, snuggle that sweet baby close, and savor these precious early days. You’ve got this, mama!
Additional MLN resources for your viewing pleasure 😊
- Preparing for Postpartum: What You Can Do Before Birth
- Understanding Postpartum Depression and Postpartum Depression Tips (that actually help)
- FREE Weekly Postpartum Updates
