When I was in postpartum recovery, aka the 4th trimester, I distinctly remember the moment my personal and professional worlds collided, shaping the clinician I am today. I was about 2 weeks postpartum with my first baby. I finally had a moment to breathe so I jumped in the shower (probably the first time in days). When I got out, my boobs were rock hard and leaking; my vagina was bleeding, uterus cramping; and I caught a glimpse of myself in the mirror and felt my body was unrecognizable.
I remember thinking, “Is this it? Is this life now?”
Before I knew it, I was crying, snot was rolling down my face, then I was coughing, which was followed by spurts of pee on the bathroom floor sadly mixing with blood that was already there. And it felt awful. As much as I knew what was going to happen, I wasn’t prepared for the intensity of it – the body changes, the bodily fluids, the smells, the sleep deprivation, and mostly, the immense demand on not only my body but also my mind. Postpartum recovery is messy and hard and smelly and constantly demanding, but it does get better.
The intensity starts to fade, the routine settles in, and once baby (and your boobs) start to figure its shit out, it gets better. After this, I changed how I talked to my patients. I knew then that I had to break down the “doctor” walls and be the real person I needed and wanted to be. The real me, a real person, a real mom, a real woman. So this is it. This is postpartum. This is us. Here are some tips as you navigate your new normal – good reminders if this is your first baby or your 5th!
A bare bones list of what you REALLY need for baby
- Car seat
- Arms-reach co-sleeper bassinet
- Changing pad with cover & waterproof liners
- Diapers
- Wipes
- Aquaphor Gerber pre-fold diaper inserts for burp cloths
- Velcro swaddle
- Blankets
- A few muslin blankets
- 4 bottles
- Pacifiers
- Woven baby wrap & ring sling
- 1 mesh packing cube worth of cute & functional baby clothes – zipper sleepers, onesies, socks, mittens, etc
- Baby wash & washcloths
- For baths, we used a plastic hospital basin lined with rolled towels and 2 sets of hands
- An old iPhone with a downloaded white noise track
- Breastfeeding pillow, nipple cream, breast pads, nursing tanks
- Hospital provided Medela rental pump & supplies (I had a NICU baby)
- Haakaa silicone pump
I’m not saying that people shouldn’t decorate a gorgeous nursery or get beautiful baby things if it brings them joy. What I’m saying is, the baby needs none of it. That part is all for us. So enjoy it, as it’s such a special time. But please don’t feel pressured to have it all.
A bare bones list of what you need for yourself
- Comfortable Clothing: Loose-fitting clothes, nursing bras, and maternity underwear.
- Postpartum Pads: Heavy-duty pads for postpartum bleeding.
- Perineal Care: Perineal spray or witch hazel pads for soothing.
- Nursing Supplies: Breast pads, nipple cream, and a breast pump if breastfeeding.
- Pain Relief: Over-the-counter pain relievers, as recommended by your doctor.
- Hydration and Nutrition: Water bottle, healthy snacks, and possibly lactation supplements.
- Support Pillow: For comfortable breastfeeding or bottle-feeding.
- Self-Care Items: Skincare products, dry shampoo, and other personal care items.
- Mental Health Support: Access to counseling or support groups if needed (we all need this one!).
Prioritize Rest and Healing
With those lists out of the way, remember that you need to rest. Your body has just gone through an amazing process, and healing takes time. Allow yourself to slow down and focus on recuperation. Let household tasks take a backseat or delegate them to your partner or loved ones. Don’t be afraid to ask for help! No you can’t always “sleep when the baby sleeps,” but resting should be priority. MAKE time for rest if you need to. Create a comfortable recovery area in your room or living room. A soft blanket, supportive pillows, a water bottle, and a stash of snacks within reach is a great place to start. It can make a big difference in those first few weeks especially! A “nursing cart” station that you can store all of your things in and roll around as needed can help you stay organized.
Hydrate Consistently
Hydration is a cornerstone of recovery. This is particularly true if you’re breastfeeding. Your body is given extra fluid for milk production and replenishment to replace what was lost after birth. Make sure your water bottle is always within reach. If you need to, infuse it with fruit for added flavor and nutrients.
Nourish Your Body
Your body burns a significant amount of energy during postpartum recovery. You need good nutrition for physical recovery, energy, and breast milk production. Here are some snack suggestions I love that you can easily prepare at home:
- Trail mix. A good source of beneficial healthy fats and protein.
- Protein bars. Great for a quick energy boost.
- Greek yogurt. Top with fruit for added vitamins and nutrients.
- Veggie sticks. These are one of my favorites! You can have them with hummus for crunch and extra protein.
- Hard-boiled eggs. A great grab-and-go option.
Support Your Perineal Healing
Perineal care is important if you had a vaginal delivery. Having a sitz bath can be very calming and provide relief for pain and inflammation. A sitz bath is essentially just taking a shallow bath in warm water. It can work wonders in alleviating pain. Adding epsom salt or witch hazel to the water may increase its relaxing properties. Aim for 10 to 15 minutes, two to three times a day.
Postpartum Hemorrhaging
Postpartum hemorrhaging is a normal part of the recovery process. It might last for several weeks. However, the severity depends on each person. Have the right supplies! A few good ones to keep on hand are absorbent maternity pads, disposable panties, and perianal sprays.
Postpartum Recovery for Every Mom
The right devices and products can be a saving grace when in recovery. So, in addition to a sitz bath, water bottle, and snacks, you can also add these essentials to your postpartum toolkit:
- Breastfeeding Pillow. Minimizes neck and back strain during nursing times.
- Comfortable Nursing Bras and Clothes. This will make feeding and everyday activities easier.
- Postpartum Belly Wrap. This provides gentle support for your abdomen as it heals.
Postpartum recovery isn’t just physical—it’s emotional, too. Sometimes the demands mixed with a lack of sleep may feel like too much. From “baby blues,” to postpartum depression and anxiety, don’t forget to recognize your emotions. Be sure to ask for help when you need it.
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