Rest

“After birth, there’s a dinnerplate-sized wound inside the uterus that needs to heal,” says Cushner. “If that were on the outside of your body, everyone would encourage you to lie down and rest.”

Post-delivery, Cushner recommends “two weeks mostly in bed, followed by two weeks mostly on the couch.” During this time:

• Sit outside. “You don’t have to be stuck inside. Get some sunshine on your face if it feels good.”
• Stretch and move your body slowly.
• Keep baby skin-to-skin as much as possible to encouraged frequent nursing.
• If you have another child at home, strategize for these weeks of rest. Does your partner have time off from work? Can family or friends help with school drop off? How might you get some 1:1 time with your older child(ren) in these first few weeks?
• Let your partner take on primary parenting while you rest and heal. “This can feel hard, but you’re teaching your children that caring for postpartum mothers is important,” Cushner says.

Perineal pain

Especially if you had a tear or an episiotomy, expect significant soreness near your vagina and anus while the area heals. Without a tear, soreness will likely lessen in three weeks or so. If you got stitches, it may take six weeks or more.

To relieve pain:

• Use a donut pillow.
• Apply cold packs, especially in the first 24 hours.
• Take a warm sitz or tub bath — no need for special salts or soaps.
• Do Kegel exercises to strengthen pelvic muscles and encourage healing.

Bleeding

It’s normal for your body to continue bleeding — like a heavy period — for several days after giving birth. It should taper off in a week or two but can last up to six weeks. Use pads, not tampons, during this time.

If you’re passing larger clots or soaking a pad every hour, call your doctor. This could be a sign of postpartum hemorrhage, a rare but serious condition that usually happens within the first day of delivery but can happen later.

C-section recovery

If you delivered by cesarean, you’ll spend the first few days recovering in the hospital. Expect your body to take four to six weeks to feel fully better and possibly several months to heal completely.

Especially during the first few weeks:

• Rest as much as possible.
• Stay hydrated to promote healing.
• Don’t lift anything heavier than your baby.
• Talk to your OB/Gyn or midwife about walking, which can help recovery.
• Ask your doctor or midwife about pain medication, if needed. 

Breast pain

Breasts may be painfully swollen with milk, and if you’re breastfeeding, you may have nipple pain or cracking.

• Breastfeed more often to relieve pressure in the milk ducts.

• Talk with a lactation consultant for help with latching or engorgement.
• Use a breast cream to ease discomfort.
• After breastfeeding, rub some of the breast milk onto your nipples and let air dry.

Depression

Up to 85% of new parents experience baby blues. “There’s a normal period of about two weeks when shifting hormones, lack of sleep and this huge life adjustment can cause new parents to feel weepy, tender and overwhelmed,” says Cushner.

However, if you feel persistently sad, anxious, hopeless or irritable for more than two weeks, you may have postpartum depression.

Postpartum depression isn’t a personal failure. It’s a treatable medical condition that affects at least one in seven new moms, according to the American Psychological Association. It can happen right away after birth or months later. Without treatment, symptoms can hang on for months, even years.

• Don’t go it alone; lean on family and friends for help. Give specific requests, like grocery shopping or meal prep.
• Talk to your care provider about mood-regulating medication. Several antidepressants are safe to take while breastfeeding.
• Connect with other moms in a Sutter support group online or in person.
• Call Postpartum Support International at (800) 944-4773 or visit postpartum.net, a free helpline with support in more than 60 languages.
• If you’re having thoughts of hurting yourself or your baby, don’t wait: Put baby in the crib and dial the 988 crisis lifeline.