Postpartum Recovery: Taking Care of Yourself After Birth

Everyone prepares for birth and almost nobody prepares adequately for what comes after. Postpartum recovery is physical, emotional, hormonal, and identity-shifting all at once. You deserve support and information for this phase just as much as for pregnancy and labour.

Physical recovery after a vaginal birth

In the days after a vaginal birth, you can expect some perineal soreness, significant postpartum bleeding called lochia, after-pains as your uterus contracts, and intense tiredness. For most women this peaks in the first week and gradually improves over four to six weeks.

A peri bottle is one of the most useful postpartum purchases. It makes using the bathroom more comfortable and keeps the perineal area clean without rubbing.

Cooling pads provide immediate relief to a sore perineum and can be kept in the fridge or freezer for the first few days.

A comprehensive postpartum care kit covers most of what you need in one place.

Physical recovery after a C-section

Recovery from a C-section is longer. You have had major abdominal surgery while awake and then immediately began caring for a newborn. Give yourself serious grace.

An abdominal binder provides support to the incision area and makes moving around, getting up from sitting, and sneezing significantly less uncomfortable.

High-waisted underwear that sits above the scar is important. Anything rubbing on the incision site is painful and can slow healing.

Emotional recovery

The baby blues affect most new mothers in the first two weeks. You might cry at television adverts, feel overwhelmed by love and terror simultaneously, or feel strangely detached and then terribly guilty about feeling detached. All of this is normal.

If those feelings persist past two weeks, or if you feel unable to bond with your baby, experience rage or intrusive thoughts, or simply feel that something is not right, please reach out to your midwife, health visitor, or GP. Postpartum depression and anxiety are treatable, common, and nothing to be ashamed of.

Rebuilding your body gently

The NHS recommends waiting until your six-week check before returning to exercise, and longer after a C-section. Pelvic floor exercises can begin almost immediately after birth and are genuinely important for long-term wellbeing.

Before returning to running or high-impact exercise, it is worth seeing a women's health physiotherapist who can assess your pelvic floor properly. Many women who skip this step regret it.

You grew and delivered a person. Be as patient and kind with your recovery as you would be with anyone you love.