Postpartum Recovery Tips for a Healthy Transition
Rest may just be the opposite of our productivity-driven society. We are always moving, always have a to-do list, somehow always behind on that to-do list, and rarely living in the moment. And once you have children, rest becomes a foreign word. In fact, our society tends to reward moms who don’t rest. Preparing baby foods from scratch, planning arts and crafts to stimulate your toddler’s development, and running a million errands in those early postpartum days are admirable goals—but not always feasible—and often at the expense of your own self-care. Why is pelvic floor health important? Because, despite our “go, go, go” lifestyle, especially right after having a baby, prioritizing rest and recovery is essential for healing and long-term wellness.
Flipping Your Mindset on Postpartum Productivity and Rest
We want to encourage you to let yourself rest. The way our society promotes productivity and busyness is unhealthy. There is endless research that links our excessive busyness to poor sleep, poor eating habits, poor relationships, poor physical and mental health, etc. Postpartum women already have incredible physical, hormonal and emotional changes to process… let’s not add to it! Instead, let’s flip the mindset to allow space for rest. How do we do this?
Make a list of people who can provide meals, clean, listen, run errands, hold the baby for 20 minutes while you shower- whatever you need.
Normalize asking for help. People like to help-it makes them feel good.
Create a list of providers who can help heal your body, mind, and create a sustainable self-care plan.
How Long is Postpartum Recovery?
Postpartum recovery can vary, but typically, it takes about six to eight weeks for a new mother's body to start healing after birth. However, full recovery can take several months or even up to a year, especially if there were complications, a C-section, or other physical or emotional factors. Here’s a typical timeline:
Initial Recovery (First 6 Weeks): The body begins healing, with the uterus contracting back to its pre-pregnancy size, bleeding gradually decreasing, and any perineal or incision pain easing.
Longer-Term Recovery (Up to 6 Months): Strength and energy start to improve, hormones level out, and most physical symptoms subside.
Full Recovery (Up to 1 Year): Complete healing, including physical, emotional, and hormonal adjustment, often takes a full year.
Postpartum Timeline
First 24-48 Hours
Uterus Contracts: The uterus begins shrinking back to its pre-pregnancy size, which can cause "afterpains."
Heavy Bleeding (Lochia): Postpartum bleeding is heaviest in the first few days, similar to a heavy period.
Rest & Hydration: Rest as much as possible and stay hydrated to support healing and milk supply if breastfeeding.
Week 1
Bleeding Decreases: Lochia becomes lighter and transitions from bright red to a pink or brownish color.
Incision/Perineal Care: If you had stitches (from a C-section or perineal tear), it’s important to follow care instructions to reduce infection risks.
Emotional Fluctuations: The "baby blues" may kick in around day 3-4 due to hormonal changes, peaking around days 5-7.
Weeks 2-3
Reduced Bleeding: Bleeding typically lessens significantly.
Walking: Light walking can help with blood circulation and mood, but avoid strenuous activities.
Pelvic Floor Exercises: Gentle Kegel exercises are safe and can help with healing.
Weeks 4-6
First Postpartum Checkup: Most women have their first postpartum visit around 6 weeks to evaluate recovery.
Light Exercise: If cleared by your doctor, gentle exercises like walking, stretching, or postpartum yoga are often allowed.
Sex: With doctor’s clearance, some women may resume intercourse around the 6-week mark, though comfort and desire vary.
Contraception: Discuss birth control options with your doctor, as ovulation can resume even if breastfeeding.
Months 2-3
Moderate Exercise: You may gradually return to low-impact exercises, like swimming or cycling, if cleared.
Stitches Fully Healed: Any stitches from a C-section or perineal tear are usually healed by this point, reducing pain and increasing mobility.
Mental Health: If feelings of sadness, anxiety, or overwhelm persist, talk to your doctor about postpartum depression.
Months 4-6
More Intense Exercise: Some women are cleared for more intense exercise, such as running or weightlifting, but progress slowly and listen to your body.
Breastfeeding-Related Hormonal Changes: Hormones stabilize more, potentially affecting mood, energy, and libido.
Pelvic Floor Health: It’s often recommended to see a pelvic floor specialist if you experience incontinence or pelvic discomfort.
Months 6-12
Near Full Recovery: Many physical changes (such as abdominal separation, hormone shifts, and fatigue) continue to improve.
Sexual Activity: Desire, comfort, and physical readiness tend to normalize as the body continues healing and hormone levels stabilize.
Return to Pre-Pregnancy Routine: With doctor’s guidance, many women return to pre-pregnancy activity levels, though patience with body changes is key.
5 Mental Health Postpartum Recovery Tips
Prioritize Rest
If the opposite of rest is activity and that activity causes you daily stress, your body becomes accustomed to that stress. Your heart rate and breathing rate are always a little fast, your muscles are tense and lead to cramps, painful tension points or headaches, your digestive system moves slowly because your body doesn’t ever feel it’s a safe space to digest… the list goes on.
If this sounds familiar, take a minute to pause the next time you’re preparing dinner while breastfeeding a newborn or running late to another pediatric check-up. Just take a moment to assess your body. Are your breaths quick and shallow? Are your muscles tense? Is your mind racing? Do you feel stressed?
Take 3 minutes to slow your breathing rate
Close your eyes if it helps
Breathe in for a count of 4 and breathe out for a count of 6
Put your hands on your ribs to feel them expand and contract with your breath
Relax your body
Squeeze your muscles tight and then feel them completely relax
Shake your whole body out- relaxing everything from your toes to your face
This simple practice helps your nervous system reset. It tells your body it’s safe to relax. Try to develop a habit of tuning into your body and recognizing how your body responds to activity and stress. Incorporate these calming moments throughout your day and remind yourself your circumstances are temporary.
We know there are moms out there who can’t rest. Whether it’s financial constraints, limited or no maternity leave, lack of childcare, lack of transportation, systemic sexism and/or racism- you name it. If you don’t have access to the time or resources to truly rest after birth, we want to encourage you that this simple practice can help you too.
Connect With Others
Sharing your feelings with loved ones or joining a postpartum support group can help reduce feelings of isolation. Many new parents experience a range of emotions, and having a support system lets you feel heard and validated.
Set Small Goals and Be Kind to Yourself
It’s easy to feel pressured to "bounce back," but focusing on small, manageable goals can create a sense of accomplishment and ease pressure. Celebrate small wins, and be gentle with yourself as you adjust.
Stay Mindful and Focused on the Present
Practicing mindfulness can help manage anxiety and keep you grounded in the present moment. Simple activities like deep breathing, stretching, or mindful walks with the baby can provide a mental reset.
Seek Help if You Need It
If feelings of sadness, anxiety, or overwhelm persist, reach out to a mental health professional. Postpartum depression and anxiety are common, and early support can make a big difference. Online resources, hotlines, and therapists specializing in postpartum mental health can offer relief.
5 Self Care Postpartum Recovery Tips
Create a Simple Self-Care Routine
Incorporate a few small, daily activities that bring you joy and relaxation. Even 10 minutes to sip tea, journal, or do a skincare routine can help recharge you. Aim for things that soothe and restore, making them feel like personal time amid baby care.
Nourish Your Body
Eating nutrient-dense meals supports healing and energy levels. Quick, nutritious snacks like yogurt, nuts, or smoothies can keep you energized. Consider asking loved ones to help with meal prep or stocking up on healthy, easy-to-make options.
Gentle Movement
When ready and approved by your doctor, light activities like walking or gentle stretching can improve circulation, reduce stress, and boost your mood. Moving your body releases endorphins, helping with emotional well-being and gradual physical recovery.
Stay Hydrated and Pamper Yourself with Hydrating Care
Keeping hydrated is essential for healing, especially if breastfeeding. Hydration also benefits your skin, energy, and mood. Enhance this with some pampering — a hydrating face mask or a quick, warm shower can feel refreshing and nurturing.
Ask for Help and Accept It
Let friends or family help with tasks like cooking, cleaning, or holding the baby. Accepting help is a powerful form of self-care, as it gives you more time to rest, recharge, and focus on yourself without feeling stretched thin.
5 Mindful Postpartum Recovery Tips
Practice Gentle Breathing Exercises
Deep breathing can calm your nervous system and bring a sense of relaxation. Try inhaling for four counts, holding for two, and exhaling for six. Do this whenever you feel overwhelmed or need a quick reset.
Embrace Small, Intentional Moments of Presence
Focus on moments with your baby or yourself without distractions. When feeding, changing, or rocking your baby, notice the sensations, sounds, and small details. These mindful pauses help foster a calm connection and grounding.
Use Affirmations to Center Your Mind
Postpartum life can bring self-doubt, so try using affirmations like, “I am doing my best” or “It’s okay to ask for help.” Repeating affirmations reminds you of your strength and resilience during challenging times.
Tune into Your Body’s Needs
Regularly scan your body to check in with how you feel. Notice any tension or discomfort, and give yourself permission to pause and care for those areas. Acknowledging your needs can prevent burnout and support a more peaceful recovery.
Savor a Mindful Moment of Gratitude
Take a minute each day to focus on one thing you’re grateful for, no matter how small. This habit can shift your mindset positively, even on tough days, and help you find joy in little, often-overlooked details.
Embracing a Healthier Postpartum Journey
The postpartum period is a time of profound transformation, filled with moments of joy, adjustment, and healing. Incorporating small, mindful practices into your daily routine can help you reconnect with yourself, nurture your well-being, and embrace this journey with more ease and resilience. Remember, taking care of yourself is just as important as caring for your new baby.
If you need support along the way, don’t hesitate to contact us. We're here to offer guidance, resources, and encouragement to help you feel balanced and empowered on this path to recovery.