Postpartum Recovery 101: How to Care for Your Body After Birth + Free Postpartum Care Supplies Checklist

Olivia Marie
Jul 1
4 min read

What Every New Mom Needs to Know for Those Tender First Weeks

Bringing a baby into the world is nothing short of miraculous—but let’s be honest: your body goes through a LOT. Whether you had a vaginal birth or a C-section, those first few hours, days, and weeks postpartum require gentle care, a lot of rest, and more support than we often talk about.

I created this blog post to walk you through what your body truly needs right after giving birth—and how to give yourself the care and grace you deserve.

1. Rest Is Not Optional—It’s Essential

You just ran a marathon and had major surgery at the same time (yes, even with a vaginal birth). Your uterus is contracting, your hormones are shifting, and your body is healing in real time. Try to rest as much as possible in those first few days. That might look like:

Lying down flat whenever baby sleeps
Saying “yes” to help from family and friends
Keeping your calendar clear of unnecessary visitors

It’s tempting to try to do “all the things,” but remember: healing is the thing.

2. Vaginal Healing: Padsicles, Peri Bottles, and Patience

If you had a vaginal birth, you’re likely dealing with soreness, swelling, and maybe even stitches. Here’s what can help:

Instant Ice Maxi Pads: Think of this as a giant ice pack for "down there" that will also do the job of a maxi pad. A great 2 in 1 and if you douse it in witch hazel soaked cotton rounds it's even better!
Peri bottle: Use it every time you pee to avoid burning and keep things clean. Pro Tip: Fill it with warm water for added comfort. Cold or cool water will get the job done but it's the most pleasant.
Sitz baths: Warm shallow baths help soothe discomfort and speed healing.
Loose clothing: Say no to tight underwear and yes to breathable cotton.

Be kind to your body—it just did something extraordinary.

Check out the affiliate links to all my favorite products here.

3. C-Section Recovery: Moving Slowly, Supporting Your Incision

If you had a cesarean, your recovery will be different—but just as valid. You’ll want to:

Avoid lifting anything heavier than your baby
Use a pillow to support your abdomen when coughing or sneezing
Take prescribed pain meds as needed (don’t try to “tough it out”)
Keep the incision clean and dry

Healing from a C-section takes time—give yourself so much grace.

4. Bleeding and Discharge: What’s Normal

After you give birth, your body begins to shed the extra blood, mucus, and tissue that lined your uterus during pregnancy. This process is called lochia, and it’s totally normal—whether you had a vaginal birth or a C-section.

There are three main stages of lochia, and each has its own color, texture, and timeline:

Lochia Rubra (Days 1–4)

Color: Bright red, sometimes dark red
Flow: Heavy, similar to a very heavy period
What you might see: Small clots (smaller than a quarter), tissue, and a noticeable iron smell
What to expect: You’ll need those extra-absorbent maternity pads during this phase. Bleeding may increase slightly with movement or breastfeeding (as the uterus contracts).

Lochia Serosa (Days 5–10)

Color: Pinkish-brown
Flow: Lighter than before, more watery
What you might see: Less blood, more discharge and mucus
What to expect: Cramping may continue, especially if you’re breastfeeding, but bleeding should gradually decrease.

Lochia Alba (Days 10–28+)

Color: Yellowish-white or creamy
Flow: Light, similar to spotting or a thin discharge
What you might see: Mostly mucus, little to no blood
What to expect: This final phase can last up to 4–6 weeks as your body finishes healing.

When to Call Your Provider

Call your doctor or midwife if:

You’re soaking through a maxi pad in less than an hour
You pass a clot larger than a golf ball
The bleeding suddenly becomes heavier again after it had slowed down
You develop a fever or notice a foul odor

Always trust your instincts—if something feels off, it’s worth checking in.

5. Stay Hydrated and Nourished

Your body is rebuilding tissue, producing milk (if you’re breastfeeding), and trying to regain balance. It needs fuel.

Sip water constantly—keep a bottle nearby at all times
Eat nourishing meals with protein, fiber, and healthy fats
Snack often: trail mix, protein bars, or fruit with nut butter can go a long way

This is not the time to “bounce back”—it’s the time to build back up.

6. Monitor Your Mental Health

The hormonal shift after birth can be intense. It’s completely normal to cry, feel overwhelmed, or even grieve your old life. But if you:

Feel persistently sad, hopeless, or anxious
Struggle to bond with your baby
Have scary or intrusive thoughts

…please reach out to a provider, friend, or postpartum support group. You are not alone, and help is available.

7. Lean on a Checklist That Has Your Back

There’s so much to keep track of, which is why I created a free postpartum care checklist just for you. It covers everything—from physical recovery items to emotional support reminders—so you don’t have to remember it all on your own. I’ve linked my tried and true checklist in both an editable PDF version and a standard PDF version so you can download for free below. Customize it as you see fit.

You Deserve Care, Too

After birth, so much of the focus shifts to the baby—but you are recovering from one of life’s most intense physical and emotional events. Caring for your body is not selfish. It’s sacred.

So take it slow, ask for help, drink the water, wear the mesh underwear—and know that your healing is worth prioritizing.

You’ve got this, mama. And I’m right here with you.