Postpartum Recovery and Self-Care: What to Expect and How to Care for Yourself

January 22, 2025

The months leading up to your baby’s arrival are filled with anticipation, planning, and excitement, but the first few weeks after birth are a whole new challenge. While welcoming your newborn is undoubtedly a joyous occasion, the postpartum period can be just as intense—physically, emotionally, and mentally.

In today’s blog, we’re going to focus on postpartum recovery and self-care. I’ll share what you can expect after birth, tips for looking after your body and mind, and how you can begin your journey of healing and self-compassion during this life-changing time.

Let’s dive in!

1. Physical Recovery After Birth

Whether you’ve had a vaginal delivery or a cesarean section, your body will need time to heal after the birth of your baby. Recovery varies from person to person, but there are some common things you can expect during the postpartum period.

Vaginal Birth Recovery: If you had a vaginal delivery, you may experience soreness or discomfort around the perineum (the area between your vagina and anus). You may also have vaginal bleeding (lochia) that can last for several weeks, as your body sheds the lining of the uterus.
C-Section Recovery: If you had a cesarean section, you’ll need extra care for your incision site. You may feel more tender around the incision, and it will take longer for your body to heal compared to a vaginal birth.
Breastfeeding and Soreness: For many new mums, breastfeeding can cause nipple soreness and discomfort in the early days. However, with proper latch and positioning, it should improve over time.
Contractions and Uterine Changes: After birth, your uterus will continue to contract as it returns to its pre-pregnancy size. These contractions can feel like period cramps, and they tend to be more intense when breastfeeding.

Why this is special: Taking the time to understand what’s happening with your body after birth helps you prepare and set realistic expectations. It’s normal to feel overwhelmed, but knowing what to expect can give you confidence that you’re not alone in this.

2. Mental and Emotional Health: The Importance of Self-Care

Along with the physical recovery, postpartum recovery also involves your emotional and mental well-being. The days after birth are filled with a rollercoaster of emotions—joy, exhaustion, excitement, and sometimes even sadness or anxiety.

Baby Blues: It’s common to feel emotionally overwhelmed or weepy in the days after birth. This is often referred to as the “baby blues,” and it’s usually caused by the dramatic hormonal changes your body goes through after delivery. It’s completely normal, but if these feelings last more than two weeks or start interfering with your daily life, it could be a sign of postpartum depression.
Postpartum Depression (PPD): If you find that you’re struggling with feelings of sadness, anxiety, or a lack of connection with your baby, it’s important to reach out for support. PPD can affect any new parent, and seeking help is vital for your well-being and your baby’s.
Anxiety and Stress: Along with the emotional highs and lows, many new mums experience anxiety about their baby’s well-being, their ability to cope, or the changes in their life. Practicing relaxation techniques, reaching out to friends or family, and seeking professional support can be helpful.

Why this is special: The emotional side of postpartum recovery is often overlooked, but it’s just as important as physical recovery. Taking care of your mental health is essential, and asking for help or leaning on your support system is a sign of strength, not weakness.

3. Rest and Sleep: Prioritise Your Recovery

It can be tempting to focus entirely on your baby in the early days, but it’s equally important to take care of yourself. One of the most important aspects of postpartum recovery is rest.

Sleep Deprivation: Newborns wake frequently throughout the night for feedings, and this can lead to significant sleep deprivation. While it’s hard to “catch up” on sleep, try to take naps during the day when your baby is asleep. This will help you recharge and cope better with the demands of motherhood.
Sleep Strategies: If possible, have your partner or a family member help with nighttime feedings so you can get longer stretches of sleep. If you’re breastfeeding, consider pumping so others can help with night feeds while you rest.
Sleep Hygiene: Try to maintain a healthy sleep environment—dim the lights, avoid screen time before bed, and create a calming routine that signals to your body it’s time to wind down.

Why this is special: Sleep is crucial for both physical recovery and emotional well-being. Lack of sleep can exacerbate stress and anxiety, so making rest a priority can make all the difference in your recovery process.

4. Nutrition and Hydration: Fueling Your Body

Eating nourishing, well-balanced meals is crucial in the postpartum period. Your body has just gone through an intense physical experience, and it needs the right nutrients to recover and heal.

Eat for Energy: Postpartum recovery can leave you feeling drained, so it’s important to eat foods that provide sustained energy. Include plenty of lean proteins, whole grains, fruits, and vegetables in your diet to keep your body fuelled.
Hydrate Well: Drinking enough water is vital for hydration, especially if you’re breastfeeding. Breastfeeding can leave you feeling thirsty, so it’s essential to drink plenty of fluids throughout the day.
Postpartum Supplements: You may need to continue taking prenatal vitamins or other supplements to support your body’s recovery. Be sure to speak with your doctor or midwife about any supplements that might benefit you.

Why this is special: Proper nutrition will give your body the energy it needs to heal and function well during the demanding early days of motherhood. Nourishing your body also supports your mental health, making you feel more balanced and less fatigued.

5. Asking for Help and Creating a Support System

You don’t have to do this alone. One of the most important aspects of postpartum recovery is asking for help and building a support system around you.

Family and Friends: Don’t be afraid to lean on family and friends for emotional support, help with meals, or taking care of the baby while you rest. The early days can be overwhelming, and it’s okay to accept help.
Partner Support: Your partner will play a key role in supporting you during this time. Be open about what you need—whether it’s help with baby duties, household chores, or emotional support.
Professional Help: If you’re struggling with postpartum depression or anxiety, seek professional help. Many therapists and support groups specialise in postpartum care and can offer valuable advice.

Why this is special: A strong support system is essential for your recovery. Having people you can rely on will not only ease the physical load but also help you manage any emotional challenges you face.

What’s Next?

Now that you have some tips for managing postpartum recovery and self-care, you’re ready to embrace this new chapter of your life with confidence. Remember to be kind to yourself during this period and take things one step at a time.

In next week’s blog, we’ll explore how to manage the first few months with your baby, including tips for establishing a routine, understanding your baby’s needs, and balancing self-care with caring for your little one.

Ready to start your postpartum journey with confidence? Click here to purchase My Pregnancy Journal and begin documenting this transformative experience, from pregnancy through to the early days of motherhood.

Back to blog

Item added to your cart