Postpartum Recovery: What to Expect and How to Heal

Welcoming a new life into the world is a beautiful experience, but postpartum recovery is a vital part of this journey. It involves physical healing, emotional adjustment, and establishing a new routine that nurtures both mother and baby. Knowing what to expect and having a solid plan can make this transition smoother. In this article, we’ll explore common postpartum experiences, practical tips for managing discomfort, emotional support strategies, and how Haven supports new mothers during this special time.

What Is Postpartum?  

Postpartum is the period following childbirth during which a mother’s body heals and adjusts to life with her new baby. This time encompasses physical recovery from labor and delivery, hormonal shifts, and emotional adaptation. It's an essential phase filled with growth, bonding, and new routines that foster a healthy start for both mother and child.

How Long Is the Postpartum Phase?  

The bulk of the postpartum recovery phase typically lasts about six weeks, but recovery can extend beyond this window. Physical healing often progresses over several months, while emotional and mental adaptation may continue even longer. Every woman’s experience is unique, and listening to your body is key during this time.

How to Prepare for Postpartum Recovery  

Preparation is fundamental to navigating postpartum with confidence. Here are some practical ways to get ready:

Postpartum Meal Prep

Nourishing your body is vital for healing. Incorporate herbs known for their restorative properties, such as ginger, turmeric, and cinnamon, to promote recovery. Stock up on nutritious bone broths, hearty soups, stews, and warming foods that provide comfort and essential nutrients. Include protein-rich and fiber-rich snacks to sustain your energy and support healing processes.

Build or Buy a Postpartum Healing Kit  

A thoughtfully assembled healing kit can ease discomfort and support recovery. Consider including a sitz bath for soothing perineal swelling, perineal spray for comfort, a belly wrap to support your core, and a donut pillow for comfortable sitting. These small additions can significantly enhance your comfort during the early postpartum weeks.

Plan for New Rhythms and Schedules

Adjusting to a new routine is essential, especially if balancing other children, pets, work, or household chores. Create flexible schedules that prioritize rest and bonding, and delegate chores where possible. Embrace the unpredictability, and give yourself grace as you settle into this new rhythm.

Rest

Rest is a foundational element of postpartum recovery. Relax your body through gentle self-care practices like stretching, pelvic floor therapy, or mindfulness. Aim for adequate sleep, and don’t hesitate to ask for help to carve out time for true rest and rejuvenation.

Build Your Support Team  

Surrounding yourself with positive, nurturing people will help you feel empowered and supported. This might include your birthing partner, family, friends, or a postpartum doula. Consider organizing a meal train or saving for a housekeeper to assist with chores in the first few weeks.

How to Heal in Postpartum  

Healing after childbirth involves attentive care, patience, and listening to your body. Focus on maintaining good hygiene, staying hydrated, and gradually increasing activity levels. Incorporate gentle movements and pelvic floor exercises as recommended by your healthcare provider. Prioritize emotional well-being—mental health is just as vital as physical recovery.

Be Kind to Your Body

Childbirth is a remarkable and powerful feat—your body has just completed the incredible work of bringing new life into the world. After delivering the placenta, you are left with an internal wound the size of a dinner plate, which requires time and patience to heal. 

Be gentle with yourself and avoid comparing your body to its previous state or to others’. Instead, be proud of what your body just accomplished—creating and nurturing new life! Embrace self-compassion and trust in your body’s innate ability to recover.

Signs to Call Your Healthcare Provider During Postpartum

While recovery varies, certain signs warrant prompt medical attention, including:

• Excessive bleeding or large clots

• Fever over 100.4°F (38°C)

• Postpartum Depression

• Feeding Challenges

• Severe pain that isn’t relieved by medication

• Foul-smelling vaginal discharge

• Signs of infection or wound issues

• Difficulty urinating or bowel movements

• Persistent feelings of mood swings, depression, or anxiety

Supporting Your Transition into Motherhood at Haven Women's Health and Birth Center

At Haven, we are dedicated to nurturing a positive birth and postpartum experience for every mother. Our supportive environment encourages natural, joyful beginnings, empowering you throughout your postpartum journey. 

We invite you to schedule a tour to see how you can envision your own beautiful, supportive birth experience with us. Discover a space where your needs are celebrated, and your journey is honored.

Book Your Tour

FAQs

What are some common postpartum discomforts, and how can I manage them? 

Postpartum discomforts like perineal soreness, fatigue, and hormonal fluctuations are normal. Manage them with rest, nourishing foods, and supportive care options we offer at Haven.

When should I start doing postpartum exercises?

Always consult your healthcare provider before starting exercises. Gentle pelvic floor and core exercises are usually recommended after the six-week checkup.

How can I emotionally support myself during postpartum?  

Prioritize self-care, connect with loved ones, and consider postpartum support groups. Professional counseling is also beneficial if you're experiencing significant emotional distress.

What are some signs of postpartum depression, and how can I seek help? 

Signs include persistent sadness, hopelessness, loss of interest, difficulty bonding, and changes in sleep or appetite. If you experience these, reach out to your healthcare provider for additional support and resources.

How can I involve my partner and family in postpartum care?  

Encourage open communication and share your needs. Educate them on postpartum care, and invite their help with chores, infant care, and emotional support to foster bonding and shared responsibility.

What mental and physical self-care practices should I prioritize?

Prioritize rest, stay hydrated, nourish your body with wholesome foods, and practice gentle self-care like breathing exercises or stretching. Take time for activities that bring you joy and relaxation, and seek support when needed.