You’ve been working diligently to be healthy during pregnancy, you’ve been reading books about breastfeeding, and you’ve attended your childbirth education class. Now you’re learning all there is to know about postpartum recovery. It’s great you’re getting a head start on what to expect during postpartum life. Let’s dig in together! You’ll find links to great books, specific blog topics delving deeper into remedies, recipes, etc., and some of my favorite items to have on hand for postpartum ease.
Bonding – Postpartum is Not Only about Healing
In the 1970’s the term “bonding” was birthed (definitely pun intended) out of observations between mother/baby interactions.1 While its meaning is still being measured and massaged within the medical community, a pure idea of bonding is simply permitting time and space for a mother and her baby to fall in love with one another.1 How beautiful and unique for every mother and child!
Identifying Mother-Baby Needs
Truly, a woman is designed to be all that her baby needs, for a very long time! Baby needs her warmth (to regulate temperature), baby needs her smell (to identify her), baby needs her breasts (for comfort and muscle development), baby needs her milk (for antibodies and nutrition), baby needs her voice (for brain development), etc. We can draw all kinds of beautiful necessities that baby receives from mother, but what hasn’t been stressed enough is how important baby is for mother! Mother needs baby to nurse (to stimulate milk supply and contract her uterus for healing), she needs to smell, feel and kiss baby (to help increase her oxytocin – get those love hormones flowing), she needs to hear baby’s sounds (to help her learn how and when to provide), etc. And these are just scratching the surface!
It’s truly a miraculous, perfectly designed system of give and take between mother and baby. All of that interaction helps them become healthier, calmer and form that crucial bond. All that said, it does not always “look” the same for every mother and baby. Some mothers coo and gush and cry over the beauty of their baby. Other mothers observe quietly, touching and examining every little part of the miracle just given to her. This extraordinary time is unique and will unfold differently each time. What is important is that mothers are given this uninterrupted time with their babies to nurse, sleep, examine, talk to, smell, hold, kiss, and listen to one another. How do we create this? We offer a safe space, private to the two of them, and we support them in it!
What to know about Postpartum Soreness
Some women really luck out in this area and don’t experience too much discomfort after giving birth. Conversely, some of us experience all of it. Most of us have some kind of perineal discomfort. The perineum is the tissue between the vaginal opening and your anus. It is the area most prone to tearing during birth. Many doctors have retired the practice of performing episiotomies (cutting the perineum to widen the vagina for birth), but if you received one this is the area affected. You might also feel some discomfort around your labia (vaginal “lips”), your anus, or your pubic bone. Swelling, tenderness, stinging and occasional sharp pains are sometimes expressed.
Bring on the relief!
If you choose to not aid the healing process at all, your body will heal from birth – it’s just designed to! There are many ways to bring some relief during that process though. Why not have a few items on hand before going into labor so they’re ready to go when you need them. If you’re looking for a fast solution, you can find soothing perineal products in sprays, balm and witch hazel pads. Look for natural ingredients without added dyes or fragrances.
If you’d rather prep your own items, here’s a great Sitz Bath Herb and Padsicle DIY! You can usually find toilet top sitz baths in local drug stores or something comparable online to use with your herbs. If you choose to make your own herbal blends, look no further than Mountain Rose Herbs for the best selections.
Why Is My Body So Sore?
Additionally, you might experience fatigued muscles as if you put in a solid day at the gym. It might sound funny, but if you were on your back for a long time, in a prolonged squatting position, or bracing yourself with your arms those muscles might be tired. While women are encouraged to try to keep from clenching our muscles during labor, it can be hard to stay fully relaxed in such an intense state. Depending on how long you were in labor, if you were active, you might have gotten in a bunch of steps too! Your whole body has just worked very, very hard and it makes sense to feel the effects of it in many places. Check out bengkung belly binding, a tried-and-true method of providing support to the postpartum core.
After Pains?
Let’s talk about after pains. After pains are usually a new sensation for first-time moms and it can be concerning if you aren’t prepared for it. “Involution” is the continued contracting of the uterus. It can be uncomfortable for a few days after birth, but it’s an important part of the process to shrink the uterus back down to size.
You might notice that these after pains are quite intense while breastfeeding – breast stimulation encourages the oxytocin production that is responsible for these contractions. You might also experience this sensation when you hear your baby crying, or any baby crying for that matter! Women often experience more intense after pains with subsequent pregnancies because each pregnancy stretches the uterus a bit more than before. If you’re dealing with a lot of after pain discomfort you can use a mild heating pad or throw together a super simple rice sock to snuggle up with.
There’s never been a better time for a bath!
Okay, so I’m not much of a bath girl. I’d much rather take a fast shower and move on with my day. That goes for most of my postpartum recoveries too! Having said that, the entirety of the body and mind benefit from taking postpartum baths. I did manage to force myself into a few baths after babies and I never regretted it. Truly, if you’re dealing with perineal pain, body aches, after pains, constipation, headaches, bloating, engorged breasts, hemorrhoids, or otherwise, do yourself a favor and take a bath. Baby can join you if you need some encouragement to stay seated in there for a while. Let the water relieve your discomfort, soften muscles, and calm your mind. You can assemble herbal bath packs ahead of time to keep on hand and throw in to steep while you’re filling the tub.
What to expect – Postpartum Bleeding
Lochia is the period of time you experience bleeding after giving birth (generally 2-6 weeks), whether you’ve delivered vaginally or via cesarean. Over the course of your pregnancy, the lining in your uterus (endometrium) builds up a thick, nutrient dense layer of blood to grow and nourish your baby. When you deliver your placenta, it leaves an open wound in that space that bleeds. This is what your body is expelling after birth. The first 2-3 days after birth will be the heaviest flow of blood, similar to heavy bleeding during your period. If you deliver in a hospital, please feel comfortable asking your nurses about your bleeding if you have any questions or if it seems excessive.
Fundal “Massage”
Shortly after delivering your placenta, your OB or midwife will perform fundal massage – the fundus is the top of your uterus. It’s a little unfair to call it “massage” because it can be pretty uncomfortable, but most medical practitioners agree that it’s necessary to help hasten healing and avoid hemorrhage. This massage encourages your uterus to start contracting down in size. Your OB or midwife will assess the fundus (generally a couple of inches below the belly button at this stage) to make sure it’s firm. If it isn’t, they will perform fundal massage to tighten it up. You might feel cramping, a gush of blood or passing of a clot while they are massaging the uterus.
Clotting
You might experience some clotting (sometimes as big as a golf ball). The blood pooling in the uterus will start to clot while you’re lying down or sitting for an extended period of time. Then, when you stand up, the clot passes. You can help decrease your clotting by continuing gentle fundal massage of your uterus before getting up to use the bathroom. You’ll also want to make sure to empty your bladder regularly to prevent putting extra pressure on your uterus.
Quick side note…generally, the more toned your uterus is (and your overall fitness) prior to labor, the shorter duration of bleeding you will experience. Your bleeding might also be a good indicator of whether you’re over-doing it by increased bleeding after activity. You want to avoid a resurgence of bleeding as postpartum hemorrhaging is possible for several weeks after giving birth.
- gentle massage of the top of uterus (fundus) prior to using the bathroom
- avoid strenuous physical activity for the first 30 days after birth (including vacuuming, exercising, heavy lifting, shopping, etc.)
- avoid tampon and menstrual cup use
- change disposable pads regularly (reusable cloth pads not recommended for postpartum bleeding)
- drink lots of water
- eat iron rich foods (red meats, kidney beans, dark leafy vegetables, and dried fruits)
- consider taking placenta pills
Sluggish Digestion is part of postpartum life
Your body just worked very hard at birthing that beautiful baby and some of your other systems of the body might seem a little out of whack. Your digestive system is one of those! Digestion tends to become very sluggish after giving birth. In fact, you might become constipated and/or not have a bowel movement for 2-3 days. On the other hand, some women have that initial surge of hormones and experience diarrhea. Your system will right itself, but there are a few things we can do to help it along.
If you delivered in a hospital, there’s a good chance you’ve been prescribed over the counter stool softeners to help make your first bowel movement after baby a bit more comfortable. While I prefer recommending food and drink to help regulate bowel movements, sometimes we just need a little extra help. In lieu of pill stool softeners, my favorite digestive aid is Natural Vitality Calm. It’s a magnesium supplement drink that you can take warm or cold – nonGMO, vegan and gluten free. It’s also safe during pregnancy and while breastfeeding. Win, win, win!
Hemorrhoids…ugh!
If everything above isn’t already enough, some of us extra lucky ladies also develop hemorrhoids during labor/birth. You’re extra prone to these if you had them during pregnancy or if you had to push for a long-time during labor. Some suggestions are:
- Warmth! Keeping warm helps speed circulation and in turn, digestion. At a minimum, keep your core warm (wear multiple layers of clothing, belly bind, keep a rice sock on hand, etc.)
- Focus on eating small, easily digestible, warm meals of green leafy vegetables and high-fiber foods like oatmeal, soups, stews and this delicious postpartum porridge.
- Water is your best postpartum friend. If you drink a cup of warm water prior to eating a meal it can help your digestion release. If you’re dealing with constipation or hemorrhoids, you need extra.
- Tea for two!
- Chamomile tea is a new mama’s calming friend! It has relaxing properties for muscles and the mind. It is safe for baby to receive through breast milk and can help milk come in.
- Save your caffeinated teas for down the road, or down below! For hemorrhoids, steep a caffeinated tea bag, gently wring it out and apply the tea bag directly to the hemorrhoid. When done, make sure you gently pat yourself dry (no rubbing).
- Avoid straining during bowel movements or long periods of bearing down.
- You can also sit on a cushion or donut to avoid adding extra pressure to your already tender bottom.
Breast Milk Production
You might have noticed during pregnancy that your breasts were already starting to produce a thick golden milk, colostrum. For the first couple of days after giving birth, your body will increase colostrum production. This is the only thing baby needs to consume these first days. It is wildly rich in nutrients and antibodies and sets the stage for a healthy gut biome for your baby. You will be breastfeeding frequently in the first weeks as the size of baby’s tummy is only about the tip of your thumb. That beautiful colostrum burns clean and quickly for baby. Generally, anywhere from 2-5 days after birth, your milk production will change in composition, color, and quantity. It’s much thinner than your colostrum and generally more bluish white in color. Additionally, it contains a higher amount of sugars so if you taste it, it will be sweet!
Your body is working hard yet again to bring in your milk and you might notice some physical changes. Sometimes women run low fevers, have hot flashes (full body or just in your breasts), fluctuating emotions, sore breasts and engorgement. When I say engorgement, some women will easily go up 3-4 bra sizes while nursing. Read more about breastfeeding here!
Emotional Fluctuations
What a crazy ride! Am I right? Pregnancy was a good introduction to the wild swing in emotions that fluctuating hormones can create. I hate to break it to you, but postpartum brings on its own hormone rollercoaster. This hormone shift is the single greatest naturally occurring hormone fluctuation that can occur in humans! It makes sense that it’s going to take some time to adjust.
Hormone Heavy Hitters
There are many hormones at work during postpartum life, but the biggest players are progesterone, estrogen, oxytocin and prolactin. Your progesterone and estrogen levels are extremely high at the end of pregnancy and as soon as you give birth their production reduces significantly, prompting the wild increase of oxytocin and prolactin. Throw in cortisol production, your thyroid hormones, physical recovery, sleep deprivation, and probably a little dehydration and you’re well on your way to feeling somewhat “out of sorts.” While all of this is necessary in facilitating your healing, bonding and breast milk production, it can sure take its toll on a mama.
You might experience fast and frequent swings of overwhelming love (for your baby and partner), joy, euphoria, gratitude, sadness, overwhelm, irritability, impatience, or apathy. It seems bonkers, but you really can experience all of these in a postpartum day and other times just kind of bump back and forth between a couple. These early on hormonal imbalances earned their name, “baby blues,” and are considered normal within the first 2 weeks after giving birth. If you continue to have these extreme fluctuations or a general lack of connection with your baby or loved ones beyond this timeframe it would be good to reach out for professional guidance. There’s no shame in it. There are amazing options available to help moms through this time. Advocating for yourself is taking care of your baby, too!
- good nutrition (limit caffeine, alcohol, sugars)
- continue taking prenatal vitamins
- gentle moving (stretching, casual walk around the block)
- help from care team
- increase water intake
- do something you love to do
- herbal aids/placenta pills
- rest and sleep
Read more about postpartum depression and anxiety here.
What to Expect – Other Postpartum Quirks
- hair loss (typically 3-6 months postpartum)
- swollen extremities (hands, feet, legs, etc.)
- hot flashes and/or chills
- joint pain
- new food aversions
- bloating/gas
- varicose veins.
And still, your beautiful baby is worth all of the challenges postpartum healing brings! You’re fully living that postpartum life, mama. The bittersweetness of it, is that it will be gone in a flash. Allow yourself to be taken care of, rest often, eat well, and lean into every second with that beautiful baby.
You are living a miracle!
1Romm, A. (2002). The First Days after Birth. In Natural Birth after Healing (pp. 85–87). Healing Arts Press.
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