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Everything You'll Need for a Successful Postpartum Recovery

Everything You’ll Need for a Successful Postpartum Recovery

Giving birth is an amazing and empowering experience that will forever change you, but what about afterwards? You may have a very detailed birth plan, but the first few days and weeks postpartum is an unscripted time that is just as important. I think that being prepared for what will happen to your body after giving birth will help to make the postpartum recovery process much easier.

As I reflect on my most recent (and quite wonderful) postpartum experience (after baby #5), these are the things that I wish I had known ahead of time with my other postpartum recoveries. I felt completely blindsided by some of these things, and completely unaware of others, and now that I know what I know, I wanted to share the knowledge, resources, and accessories that have been helpful to me. *You may also like to check out my best advice for having a peaceful postpartum recovery here.

1. After Pains

After you have a baby, your uterus will continue to contract until it is back to its normal size. You might not even feel this after your first baby, but with each child after that, the pains will start to get progressively more noticeable. These pains floored me when I first felt them after baby #3 (Ophelia). For the first day or two, it felt like I was in labor all over again! After babies #4 (Julian) and #5 (Jack), I was prepared to deal with the pains.

  • Heating Pad – Applying this over my uterus whenever I would nurse was a lifesaver! I had one plugged in by my bed and one by my favorite nursing chair.
  • After Ease Tincture – Made with crampbark, black haw bark, yarrow flower, and motherwort leaf extract, this tincture made my after pains melt away. You’re supposed to put 2-4 drops in water, but I would just take it straight and repeat the dosage until the pain subsided.
  • Red Raspberry Leaf Tea – Red raspberry leaf contains an alkaloid called fragrine that helps to tone the muscles in the pelvic region including the uterus (Source). I like drinking this regularly during pregnancy as well as during my postpartum recovery.

2. Bleeding

In the first few days after birth, the lining of the uterus will shed resulting is some pretty heavy bleeding. During this time, diapers are so wonderful! After that, the blood will taper off and turn brown as the placental site heals, but you can still have bursts of blood and spotting for 4-6 weeks. If you notice bright red blood after it has turned brown, it’s probably a sign that you are doing too much. (This is a great resource that does a wonderful job explaining the bleeding from both the lochia and placental site.)

  • Women’s Diapers – These are soooooo nice for the first few days. You don’t have to worry about pads slipping around, ruining your underwear, or leaking onto your bedsheets. Seriously, get these.
  • Overnight Maxi Pads – I have tried several different brands, and these are my favorite. basically, you want something for a heavy flow, super long, and with wings. You can wear these the entire duration of your bleeding, or getting something thinner like this, or smaller like this.
  • Mesh Underwear – This can be nice for the first few days (with a pad of course) so that you don’t have to worry about staining your nice underwear. They pull on really easily too if you’re dealing with a painful recovery.
  • Comfortable Underwear – You want something snug, but not too tight. Maternity underwear are really comfortable. These are nice too if you don’t want maternity underwear.

3. Pooping

Nobody told me about the pains of my first postpartum poop with my first birth, and boy oh boy did I learn my lesson! After Ruby was born, I just chuckled and said, “No,” when they asked me if I’d had a bowel movement at my two day postpartum check up. A couple more days went by until I finally got the urge to poop, and let me tell you, it felt like I was giving birth all over again! What I’ve learned since then is that after birth, it takes the intestinal tract a little while to function normally again, and these are the things that helped me along. (This is a great story about postpartum pooping, and this article has a lot of great information.)

  • Fiberwise – I love this because it comes in single serving packets and makes me go almost immediately. I took this right before I gave birth to make sure I was cleaned out!
  • Psylliam Husk – This helps to bulk up the stool and makes elimination easier. This is good to take this daily after birth until you’re regular again.
  • Prunes – This is another good way to keep you regular.
  • Drink Lots of Water – It’s very important to drink lots and lots of water to get things moving! I like using glass mason jars (I cut out plastic lids to make tops and add a straw) and have them set up around the house or you could get something like this.
  • Eat Lots of Fiber – Eat lots of fruits, vegetables, healthy grains, and beans.
  • Avoid Laxatives – While they may provide temporary relief, they are a crutch you don’t want to have to rely on.
  • Hemmorhoids – Thankfully, I’ve never had hemmorhoids, but if you did, you might find relief with a sitz bath and sitz bath salts, hemmorhoid ointment, and hemmorhoid cushion. (*Here’s a good article about how to avoid hemmorhoids and what to do if you have them.)

4. Your Vagina

Without the pressure of the baby on your bladder, you’ll lose the urge to pee temporarily, and to avoid urinary tract infections and damage from a bladder that is too full, you’ll want to remind yourself to pee often. A good rule of thumb is to pee every time before you nurse. I never had an episiotomy, but I did need a few stitches after Ruby’s birth plus I had a lot of what they called “skid marks” inside from what we think was her hand being near her face when she was delivered. The first time I peed, it burned like the dickens, so the following is what I used to help me heal downstairs.

  • Herbal Afterbirth Sitz Bath – After every birth, I have soaked in one of these. This mixture is full of healing herbs and salts and is a great way to treat your whole body after birth. I always enjoy nursing my new babes in the bath, and they love being in the water.
  • Perineal Cold Packs – You crack these to release the cold inside and they also double as a maxi pad. They provide great relief, but I can’t imagine needing more than a handful.
  • Witch Hazel on Pads – Witch hazel extract is an astringent or hydrosol made from the witch hazel shrub and used to treat a variety of skin problems. After Ruby, I put it on my pads, put my pads in the freezer, and then used them like a normal pad.
  • Repair Spray – This spray is full of natural healing oils and herbs and will help your nether regions to heal.
  • Peri Bottle – Fill the bottle with warm water and spray on your vagina while you pee to relieve any stinging or burning.
  • Bactine – This provides pain relief, cleans the area, and helps with healing. After Ruby’s birth, I sprayed on my vagina after peeing.
  • Arnica Tablets – These are a natural way to deal with the pain of swelling and inflammation.

5. Sleeping

The first two nights of sleeping after birth will be crazy as you adjust to life with your tiny human being outside of your body rather than inside. The first night you’ll be flooded with endorphins and may feel too excited to sleep, but as soon as you settle in, you’ll crash and your baby will be so tired that you’ll probably get a nice chunk of rest. You’ll also sweat like crazy for the first two nights and for up to two weeks as your body gets rid of the extra water it was retaining. This always made me either really hot or really cold and I’ve enjoyed either sleeping with a robe or shrouded in extra blankets that I could remove. *In this article, I want the focus to be on the mamas, so if you want to see all of my sleep recommendations for babies, check out my favorite baby items blog.

  • Salt Lamp – Keep this by your bedside or wherever you’ll be nursing in the night so that you can see what you’re doing without fully waking up or waking up your baby.
  • Lots of Pillows – I like making a big tower of pillows to sleep on to support my back and arms for nursing in the night.
  • Silkies – Not only do I love wrapping up my babies in my handmade silky blankets, but when I’m falling asleep while nursing and my arms are cold, these are great. If you don’t have any silkies, I highly recommend keeping a few small throw blankets like this nearby while you sleep.
  • Robe – I love having a robe like this to sleep in during the nights when my top half is shivering, and I love wearing it around the house – especially for the big pockets!
  • Sleeping Shorts – I love my mesh shorts with pockets for sleeping. They are super comfortable, and I like being able to carry my cell phone, baby monitor, etc. in my pockets.

6. Breastfeeding

I’ve heard many first time moms wonder if they need to do anything to “toughen up” their nipples, and I would say the answer to that is no. It may feel a little strange at first and there may even be a little bit of pain when your baby first latches on (for like 5-10 seconds), but it should subside after that. If it doesn’t, it’s an indication that something else is wrong (thrush, bad latch, etc.). By the time your baby is about two weeks old, your nipples should be used to nursing.

Your breasts will produce colostrum for the first few days, and then on day three or four, your milk will come in. You will feel engorged and beyond full, but I would recommend resisting the urge to pump to relieve the pressure and instead let your baby nurse as often as he or she needs otherwise you’ll be dealing with oversupply, engorged breasts, and possible mastitis. *See my blog about breastfeeding for more information about breastfeeding and my baby items blog for all of my favorite breastfeeding items.

  • Nipple Cream – If your nipples get sore or cracked, this stuff is great. Just keep in mind that whatever cream you start using, your baby will get used to and won’t like it if you switch!
  • Manual Breast Pump – Having a double duty battery operated breast pump like this is really great, but having a noiseless hand pump has helped me on numerous occasions.
  • My Breast Friend – I have tried the Boppy, but this is way more comfortable. It’s a little tricky to put on if you’re holding your little one, so try to get it clicked before you pick him or her up.
  • Nursing Stool – This will help you to get into the best position possible for nursing on any rocking chair.

7. Nursing Clothes

I don’t know if this is a me thing or an everyone thing, but my nipples get really sensitive when I first start breastfeeding and having a loose fitting shirt that lightly brushes against them is enough to drive me mad! So I always like to wear things that give me a little pressure and bind them in. At night, I’m looking for clothing that can easily let me nurse while half asleep, and during the day, I’m looking for clothing that will prevent leaking and keep my nipples out of sight.

  • Sleeping Bra – I love sleeping with this bra because it protects my nipples and is very easy to get boob access when half asleep.
  • Tank Top – I love sleeping in a long tank top like this. I’ll either pull the top down or lift it up to nurse.
  • Nursing Tank Top with Built in Bra – I am really in love with this tank top and wear it during the day instead of a bra. I love the padded cups that really cover my nipples and catch any leaks, I love how long it is and how it covers the belly when I lift up my shirt to nurse, and I love the spandex material and snug fit. You can also buy just the bra.
  • Nursing Tank without the Padding – While this doesn’t cover the nipples as well, it’s still really comfortable and a great bra alternative for around the house.
  • Nursing Hoodie – There aren’t many nursing shirts out there that I like, but this one looks really cool!

8. Drinks

I cannot stress enough the importance of putting coffee aside when you are breastfeeding, especially in the first three months. Even though only a small amount of caffeine is passed on to the baby, the half life (meaning the time it takes for the caffeine to be at half of its potency) of coffee in newborns is 97.5 hours (versus 4.9 hours in an adult, 14 hours in a 3-6 month old, and 2.6 hours in a 6+ month old baby).

With Ruby, our firstborn, I would drink coffee after nursing each morning, and then like clockwork, she would experience a “witching hour” for four hours every night where she was inconsolable. By the time we started experiencing this with our third child, Ophelia, our midwife told us about the half life of coffee and how it affects babies. I stopped drinking coffee and noticed that Ophelia no longer had any inconsolable fussy times. Here are my favorite alternatives to coffee plus my other favorite drinks.

  • Teeccino  – If you add cream to this it tastes very much like coffee.
  • Mother’s Milk Tea – This contains many herbs (like fenugreek) that help to stimulate milk production.
  • Kombucha – Kombucha is a great alternative to soda and beer and is full of healthy probiotics. If you don’t want to buy it, you can make your own.
  • Glass Water Bottle – Of course drinking lots of water (especially while breastfeeding) is very important.

9. Babywearing

It takes about 4-6 months for a baby to hold its head up on its own, so having a special carrier around to keep your baby close to you and support his or head will be much appreciated. With a nice carrier, your baby can stay close to you while you get a few things done with both hands, and trust me, you’ll need this! The following carriers are specifically beneficial for newborns.

  • Ring Sling – A friend of mine recently got this for me, and I love it! It’s easy to put on and carry a small infant around in. (See how to use one with a newborn here.)
  • Moby Wrap – I have enjoyed using this with every one of our babies. I love the way it snugly hugs my babies into my chest and allows my hands to be free. (See how to use one with a newborn here.)
  • Ergo with Infant Insert – This carrier provides the best back support of any carrier. It’s best used for older babies and toddlers, but the infant insert makes it a perfect fit for small babies too! (See how to use one with a newborn here.)

10. Postpartum Depression

The sudden drop in estrogen, progesterone, and endorphins after birth is a huge hormone crash that can lead to postpartum depression after birth. The surge of oxytocin (the love hormone) that comes after birth may be enough to counteract this, but if not, here are some things that can help to lift your mood. Postpartum depression can also hit long after birth as well…especially during weaning. *For more information about postpartum depression, check out my article here.

  • Placenta Pills – By steaming, dehydrating, and pulverizing the placenta, you can take it in the form of a pill. Women who take them report balanced hormones, more energy (probably from the extra iron), feeling happier and more relaxed, increased milk production, less post natal bleeding, and better sleeping. You can make your own or find a midwife or doula to do it. I have really enjoyed doing this with my last three placentas.
  • Baby Blues Mood Support – This powerful combination of herbs helps to balance hormones and improve a new mother’s mood after birth.
  • St. Johns Wort – This is a natural way to reduce stress anxiety. It may be a good idea to wait until your baby is over two months old (if breastfeeding) before taking (Source).
  • Motherwort Extract – A few drops in water will help with anxiety.

11. Belly Binding

After my second pregnancy, I got a really bad case of diastisis recti (where the stomach muscles separate) and never really figured out how to heal it until after my third pregnancy. Our midwife pointed out that it’s not really possible for the muscles to heal if they’re not touching, and I was like duh, how had I not known that before? After Elliot, I was doing all of these sit ups and such, and they were just making things worse, but after Ophelia, I used a girdle to bring the muscles together, did some appropriate exercises, and healed my diastisis recti within three months.

I did a lot of research about belly binding and have tried many different girdles. I’ll tell you right now that the cheap ones are a waste of money. These Bellefit girdles may seem expensive, but for how well they work, they are worth every penny! I like wearing mine as soon as possible after birth for as long as I can stand it (usually by day 3 or 4 postpartum). I generally start out a few hours a day, then work up to half a day, the entire day, and even at night if I’m feeling super motivated.

  • Pull Up Girdle – I am a pretty average frame/build and the medium worked well for me. The pull up is the easiest and most comfortable, but the sides do dig in a bit so I wear mine with one of my nursing tank tops underneath.
  • Corset Girdle – Once the pull up started not being very tight, I purchased a size small corset girdle. It takes a while to get everything hooked, but it can get much tighter than the pull up and is a good next step to healing. You can also get one with a side zipper, but I’ve never personally tried it, and it’s the most expensive one.
  • Exercises – This video series is designed to specifically heal diastasis recti. It is easy to follow and really works.

12. Chiropractor

Unfortunately, I didn’t discover the chiropractor until baby #5, but boy am I glad I did! With Jack being posterior, my hips and lower back were still killing me a week after birth. After one adjustment, my pain melted away. I just wish I had made an appointment before the birth (specifically with the Webster Technique), it probably would have helped Jack to get into a better position.

I also got an adjustment for Jack, and it was so wonderful! I highly recommend an adjustment for all newborns! Going through the birth canal can be rough on a little one’s alignment. Jack was having trouble nursing on the left side, but after his adjustment (which was very gentle by the way), he was even more calm and nursed beautifully on both sides.

In Conclusion

I hope that this has been helpful in preparing you for your postpartum experience. It’s so easy to get hung up on just preparing for the birth, but by being just as prepared for this postpartum recovery time, it will help to ensure that it is as pleasant as possible. You only get one first chance to recover, so make it a good one!

If you’re reading this before you give birth and plan on having a baby shower, consider adding your favorite items to your baby registry (Create an Amazon Baby Registry). If you’re not an Amazon Prime member already, check out Amazon Family where you can get things like 20% of diapers (Join Amazon Family 30-Day Free Trial). You can also give someone the gift of Amazon Prime (Give the Gift of Amazon Prime).*I get commissions on each of these promotions, so if you choose to take advantage of these offers, thank you for supporting me!

Best Advice About Having a Peaceful Postpartum Recovery

Best Advice About Having a Peaceful Postpartum Recovery

Giving birth is an amazing, spectacular, and tremendous journey. You’ve waited nine months to meet your precious angel and during that time, you’ve probably thought nonstop about what the birthing experience would be like. Then it comes and goes, and you’re sort of left in shock. It feels completely surreal to physically hold your baby earthside and it takes awhile to get used to not being pregnant anymore. This time after giving birth is a very special time. Here are a few things I’ve learned after having four babies in the last five years about postpartum recovery.

1. You Only Get One Chance to Recover

If you don’t recover correctly the first time, you’ll end up having to re-recover and it doesn’t get any easier the second, third, or fourth time around. Your body has been through A LOT! You just grew a human life inside of your body, then you worked tremendously hard for a really long time to push that baby out of your vagina (or went through abdominal surgery to get it out), and now you are going to be taking care of this tiny human by making it food from your breasts. It is very important to view this postpartum recovery time as sacred, important, and necessary.

2. Have a Babymoon

I know that there’s an extreme excitement after you give birth, and you want to share your new bundle of joy with the world, but the world can wait. This time is sacred and it is for you, your partner, and any other children that you have. Before you invite over everyone under the sun to come and meet the new addition to your family, give yourselves some time to adjust.

No matter how much you read about it or talk about what it will be like, nothing can fully prepare you for how your lives will change until you experience it. If you allow yourselves a few days to a week to figure things out, it will give you a tremendous amount of confidence as you enter life with this new little person. We really adhered to a week long babymoon with our first two, but with number three and four, it was nice to have some help with the older kids while my husband and I rested.

3. Have a Support System in Place

You will need someone to take care of you after you give birth, so make plans for this, and let it happen! As women and as mothers, sometimes we tend to take care of everyone else before we take care of ourselves, but if you do this now, you will pay for it later. You will first and foremost want to rely on your husband. You honor him by allowing him to take care of you during this time. Make sure he knows how to run the house beforehand, and speak up about what you need. My husband has always been fortunate enough to be able to take a week off from work (a month with our first child) after I gave birth. After he went back to work, I arranged to have help from other family members.

4. Be Prepared for Things to Run on Autopilot

Before you give birth, I’m sure you will do plenty of nesting, just know that this is a very important phase! You’ll want to have everything set up for the baby, of course, but you’ll also really appreciate it if your house can kind of run itself while you recover. The first thing you’ll want to do is make sure there’s enough food stocked in the house. You might want to get some help from family and friends to have some freezer meals ready to go. In the last few weeks before birth, when I’m making something like meatloaf, I’ll make extra and freeze it to use later. Some people like doing sign up sheets for meals to be delivered after birth too.

If you have other children, think about arranging your house so that they have plenty to do on their own and with your husband or other helpers while you recover. I always like to get the other kids a gift for after the baby is born. With the new baby getting so much attention, this makes them feel special and it gives them something to do. Play-doh has been a real hit with our kids, but you could also do some kind of arts and crafts or game gift. Really, anything that will occupy them for awhile.

5. Be Prepared to Let Things Go

You might have a really high standard of cleanliness around your house (like me), but after your baby is born, you will need to let that go (Phew!). Get used to the idea of dishes piled up in the sink, toys on the floor, and unvacuumed floors, and know that you’ll get things back to things being neat and orderly soon enough. If you ferment food like sourdough and kombucha, be prepared to set all of that aside for a bit. Also know that if you have other kids, it won’t kill them to eat mac n’ cheese and hotdogs for awhile while you recover. If you homeschool, plan on taking a month off. Your kids will be just fine if you watch a bunch of educational videos for a while (or so I’ve heard).

6. Getting Sleep

You and your baby have just been through a lot, and you both need to sleep and recover. In my experience, however, during the first two nights, my babies have slept great, but not me! I am always so full of adrenaline and excitement. That in addition to the fact that I just can’t stop looking at my new little one and checking constantly to make sure they are still breathing. But even though I have found it hard to sleep, I always try. Just do your best to stay in bed as much as possible for the first few days.

7. Drink Plenty of Fluids

You’ll need to drink plenty of fluids as your body prepares to make milk. You will start out making colostrum at first to give your baby marble sized amounts of food at first, and then after a few days your milk will come in. It’s best to drink filtered water out of a glass container. If you drink out of plastic, you risk passing phthalates on to your baby and baby boys are especially susceptible to their negative effects. Phthalates can also cross the placenta, so it’s good to get in the habit of drinking out of glass while you’re pregnant too.

8. Eat Good Nourishing Food

As you are recovering, it is so important to fuel your body with healthy nourishing meals and snacks. Make some plans to have good food stocked in your house, frozen meals in your freezer, meals delivered from friends and family, and a few take out menus nearby “just in case”. After birth, I enjoy recovering by drinking plenty of raw milk, pastured eggs with lots of butter, grass-fed beef, pastured chicken, wild caught salmon, organic soaked rolled oats, and lots of fresh organic vegetables. Check out my recipes section for more food ideas.

9. Stay in Bed

Try to stay in bed and rest as much as possible during the first few days. Then, try to continue resting like crazy for the first week. If you can stay off your feet as much as possible during the first 4-6 weeks, and then ease back into things gradually gradually after that, you will be much better off in the long run.

10. Watch Your Blood

Use your bleeding as a guide to see if you’re taking it easy enough. You will probably bleed pretty regularly for the first two weeks, but after that you will see the blood lessen and darken in color. If you notice an increase in blood and it’s bright red, know that you’re pushing it too much. When your placenta detached from your uterus, it left a big gaping wound. This wound needs to heal and it heals best when you don’t move too much.

11. Enjoy It

This is not a time to “get through”, it is a time to soak in and enjoy. You are finally getting to meet your new little person, and this is a time for the two of you to really bond, get to know each other, and fall in love. I just love staring at my babies, stroking their soft skin, and cooing sweet nothings to them while they look at me with their quizzical expressions. I recommend writing down your birth story, taking lots of pictures and videos, and jotting down your feelings during this magical time. You will enjoy remembering and  sharing these moments with your children when they are older.

In Conclusion

You only get one chance to have postpartum recovery, so make it a good one. The sooner you take care of yourself and allow yourself to recover, the sooner you will be back in action and ready to face the world again.