The first six weeks after childbirth, known as the postpartum period, is a time of significant physical and emotional adjustments, and it can be intimidating when you don’t know what to expect. Here’s the run-down of some of the changes you can anticipate.
Physical Changes and Recovery
You may feel uterine contractions, or afterpains, as your uterus shrinks back to its pre-pregnancy size. These can be more noticeable during breastfeeding. Over-the-counter pain relief and warm compresses can help manage the discomfort.
After giving birth, you will also experience vaginal discharge called lochia. Similarly to a period, this bleeding starts out red, then becomes brownish and gets lighter. Sometimes it will pick up again after times of increased physical activity. This can be a good sign that your body needs more rest. The bleeding typically lasts up to six weeks. Monitor the flow, and contact your healthcare provider if you notice heavy bleeding or large clots.
If you had a vaginal delivery, your perineal area might be sore. Keep the area clean, use ice packs, and take sitz baths for relief. For C-section recovery, keep the incision clean and dry, follow your doctor’s activity guidelines, and avoid heavy lifting.
Emotional and Mental Health
The massive hormonal changes following labor and birth can cause emotional ups and downs. You are adjusting to a huge life change, taking on responsibility for someone else’s life, learning new skills, and navigating new relationships, all on minimal sleep. It can help to remind yourself that this period is temporary and you will get through it. Practice self-care, stay connected with loved ones, and don’t hesitate to ask for help.
It’s normal to experience the baby blues—mood swings, crying spells, and anxiety—within the first two weeks. However, if these feelings persist or intensify, you might be experiencing postpartum depression. Symptoms include severe mood swings, withdrawal, and difficulty bonding with your baby. You may also experience other emotional complications such as postpartum anxiety or OCD. Seek professional help if you notice these signs. Your doctor, your baby’s pediatrician, or another professional you are working with, such as a lactation consultant, can be a good place to start. Or visit Postpartum Support International for more resources.
Your Needs in the Newborn Period
Prioritize rest whenever possible. It can be tempting to get all sorts of other things done when baby finally falls asleep, but if it’s not absolutely necessary, don’t do it. It’s ok to put tasks off until later or ask someone else to do them so you can sleep. As the months go by, you will appreciate getting as much rest as you could in the early weeks.
While the main focus should be on rest for at least the first several weeks, you can begin light exercises like walking when you feel ready. Make sure to listen to your body and consult your medical providers with any questions or concerns. Pelvic floor exercises can also help with recovery, and a physical therapist who specialized in pelvic floor health can help you learn what is most effective for you.
Eating a balanced diet is crucial for recovery and breastfeeding. Focus on nutrient-dense foods, stay hydrated, and consider quick, healthy meal options to save time. Keeping your fridge and pantry stocked with easy to grab, nutritious options is a great way to help ensure you are getting what you need. For example, hard boiled eggs, sliced cheese, yogurt cups, cut vegetables and fruits, nuts, trail mix, and whole grain crackers. Minimize the time you spend on food prep any way you can- stock the freezer with options ahead of time, ask friends and family for meals or restaurant gift cards as gifts, utilize grocery shopping and delivery services, or ask visitors or helpers for support in making sure you are fed.
A strong support network can make all the difference as you navigate the challenges of adjusting to life with your new baby. Don’t hesitate to ask family and friends for help. Joining parenting groups or online communities can provide additional support and advice. Untangling Motherhood is an online group program that helps moms develop the self-care and community they need to find joy in any stage of motherhood. Partners also play a vital role in supporting the new mother. Share responsibilities and maintain open communication to ensure a smooth transition.
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