Taking Care of Yourself During the Postpartum Period

What Does the Postpartum Recovery Timeline Look Like?

You’ve lived through the first, second and third trimesters and now your baby is finally here, you’re in the next stage: the post-birth period called postpartum. This term medically refers to the first 6 weeks after birth, but you may also see the postpartum ‘meaning’ called the fourth trimester, covering the 12 weeks after birth while your body is recovering. It’s also often called the postnatal period in Australia, too. Here’s a general guide to the postpartum period and some post-pregnancy essentials.

Immediately after birth

Sometimes called the acute phase, this is the first six to 12 hours after giving birth. Your blood pressure, heart rate and bleeding will be monitored, and your medical team will also be on the look out for more serious conditions, such as pre-eclampsia.

Up to 6-8 weeks after birth

Your body is changing in this period (sometimes called the subacute phase) and reverting back to your pre-pregnancy state. You’ll likely experience some continued bleeding, hormonal shifts, breast engorgement and fatigue, to list just some of the postpartum symptoms. Regular postnatal appointments and postpartum care are essential to manage your recovery.

Up to 12 weeks after birth

While the postpartum period is officially the first 6-8 weeks, changes to your body will keep happening for at least 12 weeks after birth. By this stage, though, things will be much more gradual. (This is sometimes called the delayed phase of postpartum recovery.)

How Can You Support Physical Recovery After Birth?

Looking after your baby means looking after yourself. Start gently with these hints and tips.

Pain and swelling

After a vaginal birth, you’ll likely experience pain and postpartum swelling in the perineum area. When it comes to pain relief medication, follow the guidance of your medical team. Rinsing the area with warm water can also soothe the pain, and ice packs can reduce swelling. Rest as much as possible, too: allow 1-2 hours a day to be flat – this position can help take some of the gravity and pressure off your pelvic floor and abdominal wall, which both have some healing to do now.

Nutrition and hydration

Drink lots of water and eat healthy foods like lean protein, fruit, veggies, dairy and whole grains. If you’re breastfeeding, you’ll probably feel hungrier than normal, too, so healthy snacks are important.

Gentle movement and exercise

Be kind to your postpartum body and slowly build up to physical activity over time. Some good gentle postnatal exercises include:

• Walking

• Swimming

• Low-impact aerobics

• Cycling

• Lightweight training

• Yoga

• Pilates

Always consult a professional before trying these exercises during your postnatal recovery. Due to lingering hormones and your tissue and muscles recovering from pregnancy, your ligaments and joints are more prone to injury for up to six months after giving birth. Take your time and find a pace that works for you without feeling pressure to bounce back quickly.

Pelvic floor care

Your pelvic floor needs time to recover after birth – you may experience incontinence, pain or weakness in the area. The first six weeks are for gentle healing. Help take the pressure off your pelvic floor by doing what you can for regular bowel movements. Ensure your diet consists of plenty of fibre, fruits and veggies. Avoid straining when trying to pass a stool. Sit back, take your time and try again later if you need to. If you struggle with constipation for more than two days, consult your doctor. 

When your doctor says it’s ok, start gentle pelvic exercises.

What Common Symptoms Should You Expect After Birth?

All women have different experiences with post childbirth recovery. Here’s some symptoms that you might experience.

What are the physical symptoms after a vaginal birth

Symptoms differ depending on if you had a vaginal birth or a Caesarian. These are some common postpartum physical symptoms after a vaginal birth.

• Vaginal bleeding This is to be expected for the first 4-6 weeks after childbirth. Stock up on pads and liners and change them regularly. If vaginal bleeding comes with a bad smell, consult your doctor. If you experience sudden or heavy bleeding (and need to use more than one sanitary pad every 1-2 hours), see a doctor immediately.

• PainIt’s common to have some pain following birth. To combat pain, you’ll likely be given analgesics such as ibuprofen or paracetamol at the hospital (aspirin is not suitable for breastfeeding mothers).

• Tiredness and fatigue Not surprisingly, you’re going to feel tired – you’ve got a new baby and your body is recovering from giving birth. Your doctor will monitor your fatigue levels to make sure they’re within normal limits.

• Perineum painThe perineum is the area between your vagina and anus, and during birth it can become stretched or even tear. The area will be sore and swollen for a few weeks after giving birth. Try sitting on a pillow, using ice packs and rinsing the area with warm water, and pat dry after using the toilet.

• Discomfort urinating The acidity of urine can sting any tears and grazes caused by giving birth. Chat to your doctor or pharmacist about potential remedies. Pouring warm water on the area as you urinate can also relieve stinging by diluting the urine.

• IncontinenceYou may experience some degree of incontinence (weeing or pooing unexpectedly). This often reduces as the swelling goes down. Try incontinence pads and, if recommended by your doctor, pelvic floor exercises, and talk to your GP if you’re struggling with incontinence for more than 6 weeks.

• Constipation This can happen after birth, especially if you had an epidural. Talk to your GP or pharmacist for remedies.

• Breast engorgement and nipple pain Your breasts will be sore in the days after birth. If you’re breastfeeding, cracked nipples can also be a concern. See a lactation consultant if this is a problem for you.

What are the physical symptoms after Caesarean birth

As well as some of the above symptoms, you may also have these symptoms after a Caesarean birth.

• Wound care You’ll have an incision wound on your stomach. Keep this clean and dry. Help the wound heal by propping a pillow under your knees when you lie on your back, and under your side when you lie on your side. Avoid driving, lifting or any heavy physical activity for a while. Wear loose fitting clothing and rest as much as possible.

• Vaginal bleeding This can still be expected post-caesarean births.

• ScarringIf you’re concerned about scarring, talk to your doctor or pharmacist about healing creams or oils to rub on your stomach. 

What are the potential emotional symptoms

It’s normal to experience a lot of different emotions in the period after pregnancy. Here’s some that are common.

• Baby blues You – and your partner! – might feel overwhelmed, scared, grateful, happy, sad; you’ll likely have a lot of emotions. Do your best to let them happen and know it’s okay to feel whatever you’re feeling at this time. Make sure you chat to your GP about what’s going on with you emotionally as well as physically. 

• Postpartum anxietyThis is excessive worry that may show itself with heart palpations and sleeplessness. Talk to your GP if you think you might be suffering from this.

• Postnatal depressionThis is a mental health condition that requires treatment. Symptoms might include persistent sadness, hopelessness, anxiety, mood swings and emotional numbness (to name just a few). If any of these last for more than two weeks, talk to your doctor.

Postpartum Products & Essentials

Here are some of the post-birth products to support you through the postpartum period.