Whether you’ve had a C-section or vaginal delivery, postpartum recovery can be an intense time of transition as you balance your own healing with the overwhelming responsibility of caring for your newborn. From mental health to nutrition, there’s a lot that needs attention after you deliver a baby. But there are steps you can take to support your recovery and protect your well-being as you prepare for the busy months and years of motherhood ahead.
Here is some guidance from experienced obstetrician-gynecologists who have observed the best methods for recovery and rest. Their collective wisdom can help set expectations and guide you as you heal postpartum.
1. Recovery Takes Time
Think months, not weeks. Your body is healing from pregnancy and birth, whether vaginal or by C-section. Bleeding, fatigue, hormonal changes, and soreness are normal, and it’s common to feel “not back to normal” for several months.
“Recovery time is different for every person,” says Olga Ivesic, DO, an ob-gyn at MemorialCare Medical Group at the Saddleback Medical Center Women’s Health Pavilion in Laguna Hills, California. Preexisting health conditions, pregnancy conditions, complications during labor and birth, and whether you had a vaginal birth or C-section will affect your recovery time.
“Expect at least six to eight weeks for initial recovery,” Dr. Ivesic says, but you will likely need several months. Jenny Yang Mei, MD, an ob-gyn at the Stanford Health Care Maternal Fetal Medicine Clinic in Palo Alto, California, agrees. “People expect to bounce back after six weeks, but then they still feel tired and haven’t lost weight. It really takes a year for your body to recover,” she says. “It takes time to get back to your new normal.”
2. Bleeding Is Normal
Vaginal bleeding (lochia) can last up to six weeks and should slowly get lighter. If you’re breastfeeding, you can expect some intermittent bleeding for about two weeks, says Dr. Mei.
Use only pads — not tampons — at this time, says Ivesic. And if you’re bleeding heavily (saturating more than one or two pads an hour for two or more hours) or feeling chest pain, dizziness, lightheadedness, or shortness of breath, you should go to the emergency room.
With normal bleeding, you can continue normal activities such as showering or taking brief walks, but pelvic rest is important. Most doctors advise avoiding intercourse for several weeks after delivery.
3. Physical Changes Will Gradually Improve
During this time, your body is going through several physical changes, including:
- Breast fullness as you begin lactation
- Uterine cramping as the uterus shrinks back to its normal size
- Pelvic floor muscle weakness due to muscles stretching during vaginal delivery. These muscles support the bladder, rectum, and uterus. As a result, you may leak urine when you cough or sneeze.
- Abdominal separation if the abdominal muscles split down the middle. This can be improved with pelvic floor physical therapy.
- Sweating and body odor, because your hormone levels drop, and your body thinks it’s too hot, so you sweat. The increased vaginal discharge also contributes to the odor.
4. Mental Health Matters, Too
If you are experiencing sadness, hopelessness, a loss of interest in things that usually bring you joy and pleasure, or social withdrawal or are eating or sleeping more or less than usual after two weeks of recovery, then it’s time to check in with your ob-gyn to get treatment.
While it’s not easy to get out of the house with a newborn, make sure you keep your postpartum doctor appointments, so your doctor has a chance to observe any changes in your mental health, says Ivesic.
5. You and Your Baby Need Sleep
Sleep is one of the most important factors in postpartum healing, says Ivesic. But it can be difficult to sneak in those z’s with a baby needing you every few hours. She recommends creating a sleep plan or setting up shifts for tending to your newborn. “Lean on your support system to help you stay well rested.”
6. Hydration and Nutrition Are Important
Eating well during the postpartum period aids in healing, says Ivesic. Focus on a balanced diet including complex carbohydrates, increased fiber, lean protein sources, and whole foods, and drink at least 64 ounces of water daily.
Caring for a newborn burns a lot of calories, especially if you’re breastfeeding. While it’s normal to think about losing the post-baby belly, try to prioritize nourishment over quick weight loss. Smart snack ideas include cottage cheese with fruit, vegetables with hummus, and whole wheat bread with peanut butter.
Ivesic also suggests that you:
- Continue taking your prenatal vitamins
- Minimize alcohol and caffeine consumption
- Avoid sugary or energy drinks
7. Every Mother’s Recovery Is Different
“Every pregnancy, delivery, and postpartum period will be unique,” says Ivesic. Your own support network can help get you through, whether that means helping with chores around the house, making healthy meals, providing emotional support, or tending to the baby while you rest. It depends on what you need most.
Postpartum is an important time for you to bond with your baby, so any help you can get that allows you to focus on your little one is golden. And don’t forget that your ob-gyn, primary care physician, and midwife or doula are part of your support team, too. Depending on your circumstances, you may also need a lactation consultant or therapist. “The postpartum period requires a team-centered approach,” says Ivesic.
8. It’s Okay to Call Your Doctor if Something Feels Off
Some symptoms require immediate medical attention. These include:
- Fever/chills
- Foul-smelling discharge
- Heavy vaginal bleeding (saturating more than one or two pads an hour for two hours)
- New-onset chest pain or shortness of breath
- Pain and swelling worse in one extremity than the other
- Severe abdominal or perineal pain
- Severe headaches associated with vision changes that do not resolve with rest or over-the-counter pain medications
The Takeaway
- The postpartum months are an intense time of transition for new moms, and it’s helpful to know what to expect when you are recovering.
- You will go through many physical and mental changes, such as bleeding, cramping, and emotional swings, but you will improve day by day until you’re at your new normal.
- Hydration, mental health, nutrition, sleep, and support from healthcare providers and loved ones are essential to recovery. Because every postpartum experience is different, it’s important to seek help whenever something feels off.
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