April 8, 2020October 10, 2024
by Jessica Whitney

When you see the squishy newborn pictures and the smiling moms holding a fresh baby, you often don’t consider what pain that new mom is going through as part of her postpartum recovery. After my first baby, there were so many unexpected things that I wish I had been better prepared for.

Whether you’re expecting right now or are bleary-eyed with exhaustion and you’re just looking for some ideas to make life easier… faster, keep reading for tips to make postpartum recovery go by so much faster!

But first, I want to share what surprised me about the postpartum stage so you’ll be more ready that I was!

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14 Things to speed up postpartum recovery (and get back to normal!)

14 Tips to Speed Up Postpartum Recovery and Heal Faster for New Moms Get Back to Normal

These are tips to speed up postpartum recovery and get back to normal quickly after birth! Do you know long it takes to recover after birth? Or do you have questions like: what is postpartum recovery really like, what should I do after giving birth, and what happens to my body after giving birth?

You’re not the only one wondering, “How can I help my body after pregnancy?” These tips for new moms with a newborn on how do you relieve postpartum pain are a MUST read. I couldn’t have survived without them post-baby!

The 3 Most Surprising Things About Postpartum Recovery

First off, I would call myself a steady, calm, and rational person… most of the time! But during those first few weeks after giving birth, I was surprised by a few things that made me appear not so steady, calm, and rational.

1. Exhaustion is an understatement

I don’t know about you, but I pulled some all nighters in college. On top of that, the engineering school I went to kept me BUSY from 7 a.m. to well past midnight most nights. I thought I knew exhaustion.

Nope, there’s nothing like newborn sleep deprivation, but recognizing that it WILL happen is key.

Don’t be in denial like I was and think you can do everything after having a baby! Do all the little things you can to combat sleep deprivation by striving to get the most rest possible, you’ll recover so much faster in the long run!

2. Hello hormones…could you please figure yourself out?

Honestly, I don’t think I’ve ever cried so much as I did right after my first baby. One moment, I’d be snuggling and relishing this sweet little pumpkin in my arms, the next I would be crying over spilt milk (literally). Your hormones go crazyyyyy during postpartum as your body adjusts to new norms.

Just be ready for it, and be ready to with a humble attitude to ask for forgiveness after it happens!

3. The recovery took longer than I expected

I don’t know about you, but I expected my body to pop back to normal after that 7 pound baby popped out. But nope, I still felt like I was 6 months postpartum even 2 weeks after giving birth. On top of that, up to a YEAR after giving birth, my body still didn’t feel like MINE.

I think it’s soooo important to realize that you will never go “back” to the way you were. BUT, you can move FORWARD. Learning more about your postpartum body is the first step to understanding and accepting the new YOU.

How long does it take to recover after giving birth?

So, really, how long does it actually take to recover after giving birth? Your doctor will be able to give you the best answer based upon your pregnancy, birth, health concerns, etc, but the typical timeline is 6-8 weeks.

It will likely take that long just to have the bleeding slow down and stop. Which is why being stocked up on different size maxi pads (and all your other comforts) is so important.

Initially, your boobs will probably take a few weeks to settle down with the right amount of milk. Until this happens you will experience various stages of engorgement as your baby’s sleep habits change.

Needless to say, it varies from woman to woman, so don’t be surprised if you don’t fall EXACTLY into the 6-8 week range. Some will be faster, and some will be slower.

Here’s a postpartum timeline you might want to save to ready for later!

What would make my recovery longer?

Well, to start, if you’re breastfeeding, your body will continue to produce hormones that will affect your recovery and your return “back to normal.”

On top of that, I’ve mentioned it already, but sleep deprivation is a HUGE factor in not recovering quickly. When you are being woken up every night for months at a time, this wears on you. Just remember, it’s okay to be tired. It’s okay to ask for help. It’s okay to slow down and just be with your sweet baby.

Ask your doctor if you have any concerns about what you CAN and CAN’T do during postpartum to speed it up!

What to expect physically from your post baby body

I’m sure you’ve read all the baby books and tips and tricks and you’ve asked your doctor a ton of questions about how to be prepared for labor and delivery and what to bring to the hospital.

But, I wish I had prepared a litttttttlllee bit better for the postpartum phase and not just the giving birth phase (read about my natural hospital birth story here!). For the last 9-10 months, your body grew and stretched around another human being. Your organs were pushed to the side, your blood pressure was elevated, your uterus stretched out.

You either had a C-section which meant someone sliced your abs open, or you had a vaginal birth, maybe had a second (to fourth)-degree tear, and had to get some stitches, you know DOWN THERE.

Either with the C-section or with the vaginal birth, you are bleeding constantly and everything is leaking and you’re having trouble pooping and it hurts to pee (THIS will help immensely with the pain when you go pee by the way… just saying).

The biggest thing I can say is, do NOT be surprised by anything that is happening. It is NORMAL for life to be a little crazy after giving birth.

If you want to walk into your labor room anxiety-free and know exactly what to actually expect, learn more from a labor and delivery nurse from the comfort of your couch about postpartum and tips to prepare for labor. Click here to join the free prenatal class that talks about 3rd trimester testing, common labor fears, and postpartum tips straight from an experienced L&D nurse. Feel confident walking into the labor and delivery room.

So, what’s a girl to do to make postpartum recovery life easier? Here’s my suggestions below!

14 ways to speed up postpartum recovery & get back to normal faster

Deal with the vaginal bleeding

Whether you have a vaginal birth or a Cesarean birth, you’re still going to bleed. Because of this be prepared with the right kind of pads stocked up at home. Some hospitals will let you take a bunch of stuff home, make sure you ask before you leave! But as a back-up, I always stock up on these hospital sized pads, big underwear, nighttime pads, panty liners, Tucks, and perineal spray, and last but not least this peribottle that is super easy to spray after each pee!

Stool Softeners

Having a small bottle of stool softener is definitely something we keep around the house no matter what. But post-baby, you’ll want it for the first couple of bowel movements to avoid constipation (TMI! Sorry!)

Eat a balanced diet

What does balanced diet even me? Well, for the most part it means, minimizing sugar intake, including veggies in each of your meals, and not OVER eating. But if you’re breastfeeding, you’ll likely find yourself STARVING after a feeding.

Have low-calorie/high-protein healthy snacks ready to curb your hunger cravings during these times. An exclusively breastfeeding mom should have about 300 extra calories per day.

Bonus tip: I like to track my macro-levels using my FitBit app in order to track how much protein and sugar I’m consuming daily. This detail plus the sleep tracking, steps tracking, syncing with Alexa, GPS run-tracking, waterproofness and built-in workouts are the reasons I love my FitBit Versa 2.

Make freezer meals ahead of time

Stock that freezer full of crockpot meals or easy-bake meals that require little prep. Then when dinner time comes around you aren’t tempted to get take out every time, and you have a healthy easy meal ready to go. Again, this goes back to eating a healthy diet!

We keep crockpot meals and frozen breastmilk in the deep freezer in the garage!

Eat extra protein

I got sooooo hungry while breastfeeding, which was partially the reason that it was so hard for me to lose that baby weight. So, I always kept these yummy protein balls around to meet my chocolate craving and the protein necessity to fill me up!

Wear comfortable (& cute!) clothes

You might not be feeling your best during those first 6-8 weeks after baby. Having some cute, comfortable clothes to lounge around the house will be perfect to embrace the new mom vibe. Throw that hair into a messy bun, grab a nursing cami and add an extra layer with a cute flowy kimono!

This long-sleeve Kimono is on my list for baby #4 along with these super comfy and loose fitting tshirts!

Drink half your weight in ounces of water every day

If you weight 160 lbs, then you would drink a MINIMUM of 80 oz of water a day. Make sure you have water close by when you’re nursing. You’ll want it. Nursing always makes me sooooo thirsty.

I love this 40 oz Hydroflask that keeps a LOT of water and keeps it cold. Alternatively, if that’s outside your budget, I love this spill-proof, sweat-proof tumbler that also keep my water cold! I guess I’m a kid at heart, but I drink way more water with a straw!

Deal with engorgement, identify mastitis, and other boob stuff

Engorgement

Your breasts will probably get engorged – you’ll know because they will be super hard and heavy. To deal with basic engorgement, these are super convenient to have on hand before you go to the hospital. They are way easier than an ice pack! Having the right nursing bra can help with engorgement too and there are some awesome ones that aren’t too expensive.

You can also try other natural remedies like cold cabbage and drinking pineapple juice, or a RPS massage. Doing a Reverse Pressure Softening massage prior to feeding can help the baby latch better which in kind will help with engorgement.

Cracked and sore nipples

When you first start out breastfeeding, your nipples might get cracked and sore (even if your baby DOES have a good latch…but make sure you check with a lactation consultant if you aren’t sure). Being proactive and getting this organic nipple butter on after every feeding or using a shield like this, might help you prevent the cracked nipples which make breastfeeding way easier during the first 14 days!

Alternatively, squirt a little extra breast milk after each feeding and use it to nourish your nipples. I know this sounds kinda weird, but breastmilk has soooo many healing benefits.

Recognize Mastitis

A key issue to look out for while breastfeeding is “flu for the boob” aka mastitis. Common symptoms of mastitis are engorgement WITH warmth to the touch and a fever. If you think you have mastitis, call your doctor so they can get you antibiotics ASAP!

Exercise

This might be counterintuitive, but the key to healing as quickly as possible to get back to your pre-pregnancy shape is actually TAKING A BREAK right after birth. Soak up the 6-8 weeks postpartum as guilt-free no workout time.

Wait until your doctor clears you for exercise before you start!

Once you can exercise, here are a few YouTube videos with ideas on safe postpartum exercises that will slowly strengthen you all the necessary bits and get you back to normal quickly!

Stock up on breastmilk (without pumping) so you can get time away

Whether or not you’re returning to work, you might want a little breast milk saved up in the freezer. You can use milk that you pump so your husband can bond with your baby by feeding with a bottle. Or you can go on a date night one night and leave the milk for Nana and Papa.

Any way you slice it, it’s nice to have extra breast milk on hand! Typically, since breastmilk stays good in the deep freezer for 6 months, you can keep it for a long time (because you never know what will happen!)

My must-have breastfeeding item prior to giving birth are these awesome milk savers. You just put them over the nipple on the side you’re not breastfeeding on, and the milk drips right in.

You can slide it into your nursing bra and it stays great! I got an ounce of breastmilk while feeding my newborn on the other side… just by catching leaking milk. Win/win! This is especially helpful in the first 14 days hen you’re body is still adjusting!

Stock up on pumping essentials

If you’re planning to go back to work, you might be trying to pump as much milk as possible during your maternity leave. If that’s the case, don’t forget to grab a comfortable pumping bra and some of these awesome Kiinde bags that are super easy to freeze and then serve when ready.

I didn’t have either of these items until Baby 3, and I seriously wish I had had it sooner! I can’t say enough about how convenient the Kiinde bags are to connect directly to your pump and then all you have to do is freeze them!

By the way, my favorite pump is the Spectra S1, which is thankfully covered by most insurance companies! (I also used the Medela PISA which is pretty good too!)

Sleep when the baby sleeps

Everyone says it, because it’s true! Sleep when the baby sleeps as much as possible! Follow this E.A.S.Y. newborn daytime schedule so you get some time for yourself!

Balance Your Hormones

While these tips to naturally balance your hormones aren’t exclusive to postpartum, they will certainly give you some specific actions to take and help you understand ways to combat the ups and downs of hormones during this post-pregnancy stage.

Cuddle Your Baby

Admire their cute little dimples and tiny little nose. Believe me that they grow faster than you think.

Cuddling is actually good for baby and mommy. Your hormones settle when you are holding your baby and your baby’s heartbeat and temperature will be steadier when you are holding your baby. Use this to your advantage.

Maximize your sleep

Follow these tips for dealing with newborn sleep deprivation.

Learn to meditate, do yoga, or listen to soothing music

People deal with stress in so many different ways, but some of my favorite are 5 minutes of meditation, deep breathing, yoga, or simply listening to my favorite music.

Find something that works for you that is easy to do in a stressful moment!

Commonly Asked Questions About Postpartum Recovery

What are some things a new mom should get for herself?

Other than the obvious items listed above, here’s a great list of items for new moms to thrive (not just survive) the postpartum stage!

What should you avoid after giving birth?

Definitely avoid over extending yourself.
Be aware of your body and your baby.
Don’t worry about drawing boundaries to protect the time for you and your family.
Avoid doing real sit-ups or exercising until cleared by your doctor!

Can I walk upstairs after giving birth?

Definitely talk to your doctor about this, BUT, I have several friends who gave birth and had to have C-sections. They did NOT want to walk up the stairs even to sleep! So, they set-up a make-shift sleep area on the main-floor until it was easier to move around.

How long does the pain last after birth?

Even though I bled until 4 weeks with my third baby, there wasn’t really PAIN for that long. I definitely was achy and swollen and exhausted, but I wouldn’t call it PAIN.

There are SO many factors that go into this which we’ve talked about above, but again, it really depends on how you gave birth, if your body is adjusting to breastfeeding, etc. Generally speaking, I would say the 2-month mark is where things start to clear up! Your baby kind of gets on a schedule and you find a new routine for your new life. Good luck, mama!