Your postpartum recovery kit: Feel your best after a vaginal birth

Here’s what you need to know to have the best possible postpartum recovery

Your postpartum recovery kit: Feel your best after a vaginal birth

Giving birth is one of the most incredible and physically demanding experiences of your entire life. But the process doesn’t end once baby is born—it actually goes on for weeks after birth, generally while you are at home bonding with your baby.

We’re sure you (and everyone else) will be busy attending to the baby’s every need. And while that’s great, we also want to make sure that YOU are being taken care of as well.

As a midwife and mom, I’ve cared for thousands of women healing from childbirth. Here’s what you need to know to have the best possible postpartum recovery (along with our favorite products to help the process)—


Women typically bleed for about 6 weeks after birth (check out our bleeding warning signs at the bottom of this article). The bleeding will start heavy and taper off over the course of a few weeks.

Pro tip- get some big pads or disposable underwear—sometimes a pad can bunch up and be uncomfortable (especially if you’ve had stitches), but the disposable undies don’t!

Your belly will still be larger-than-normal, for months to come

Be prepared for it. A swollen belly is completely normal as your uterus contracts back down to it’s pre-pregnancy size. And while were on the topic, you may experience some uncomfortable cramping (especially when you breastfeed) for the first few days. This is again, totally normal—and won’t last forever, we promise!

Pro tip- many cultures around the world practice belly binding, the art of wrapping fabric around a woman’s abdomen after she gives birth. This has nothing to do with “looking trim” and everything to do with comfort: many moms find that belly binding relieves back pain, helps with their posture and simply makes their midsection feel more secure.

Your breasts may be sore

Whether or not you are nursing, your breasts are probably pretty tender these days, as your body adjusts to milk production (and your new little suckling). This is not forever—you’ll feel better soon (but if you’re concerned, call a lactation consultant!)

Pro tip- breast gel pads and nipple ointment are AH-MA-ZING.

You may have hemorrhoids

Ah hemorroids, everyone’s favorite “congratulations on having a baby” gift. Whether you got them from pushing or simply from carrying around a growing baby, you now likely have them, and possible some discomfort from them.

Pro tip- Make sure you’re drinking lots of water and eating foods with fiber, so you don’t have to strain when you go to the bathroom (that makes hemorrhoids worse). If you are taking iron for anemia, know that it can cause some constipation, so ask your doctor for a stroll softener to go along with it. There are also pads and creams that do a great job relieving a lot of the discomfort.

Your vagina may be be tender

Whether you got stitches or not, your vagina has been through a lot. The good news is that vaginas are excellent as healing themselves. Many women find that they are feeling better by about 6 weeks (could be much sooner).

Pro tip 1- Sitz baths feel great on swollen vaginal areas: If you didn’t get one from your provider, you can buy one here. Essentially, it is a whirlpool for your bottom. Place it on the toilet seat, fill the bag with warm water, sit, and let the water gently soothe your sore parts. You can also use a plastic bottle to pour warm water over your vaginal area to help soothe it more.

Pro tip 2- More and more women are visiting pelvic floor therapists after they give birth. They can help you regain strength in your vaginal area, as well as address any pain that you may be having.

Vaginal birth recovery kit

Maxi pads or adult diapers
Oversized undies
Sitz bath + soaking salts
Spray bottle
Tucks Pads and/or padsicles
Belly binder or support wear
Breast pads and gel pads
Nipple cream

What to watch out for

We hope your recovery is totally uneventful. But just in case, here are some big things to look out for, and if you do have them, call your doctor or midwife right away (even if it’s 2am)—

Multiple blood clots, or a blood clot that the size of a golf ball

Heavy bleeding that fills a pad in an hour or two

Lower belly tenderness


Foul smelling or green/yellow vaginal discharge

A severe headache

Blurry or spotty vision

Feeling faint or dizzy

Sharp pain in an area of your body (usually the leg) accompanied by warmth, redness and hardness (ie- a blood clot)

Sharp or shooting breast pain, especially if accompanied by a hard spot, redness and/or a fever

Feeling very sad or anxious, disconnected from your baby, not enjoying life, feeling excessively tired or worrying about things often.*

*If you feel like you want to hurt yourself or the baby, you can call 9-1-1, or go to the nearest emergency room.

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