Here at Recharged PT, we’ve talked extensively about what to expect prior to getting pregnant as well as the 1st, 2nd, and 3rd trimesters. Heck, we’ve even done a deep dive on the fourth trimester. But, sometimes, it can be helpful to get back to basics: what your recovery may look like after you give birth. Having a general timeline for postpartum recovery can be helpful in knowing what to expect, what is normal, and what may require a follow up with your provider. 

Postpartum

The first six weeks after giving birth is called the postpartum “4th trimester” period. This is the time where you and your baby will require a lot of care. Your body will also experience significant changes as you heal after childbirth and those hormones start to level out (hello mood swings!). Some researchers even posit that this phase can last up to six months… In case you were wondering how long postpartum lasts- it’s forever. Your body is changed by pregnancy and birth but we expect the hormones and minerals to level out by the end of the SECOND YEAR.

Everyone’s experience will be different

Just like conceiving and pregnancy, every person’s postpartum period can look incredibly different. Factors like having a C-section versus vaginal delivery, number of prior pregnancies, or how long you had to push for can influence how you do while recovering. However, there are some general milestones that you should look to hit within the first 6 weeks. 

Week 1

If you delivered in a hospital, you may spend part of your first week there before being discharged. With a vaginal delivery, your vagina might be very painful. Bright red bleeding is normal and should turn brown (like at the end of your period) within a couple of weeks. Your uterus will start to return to pre-pregnancy size.

With a C-section, movement may be difficult and painful. However, some movement is encouraged to help prevent blood clots. The incision may also feel tender.

For all deliveries: the first 5 days, we want you horizontal - a lot! This will promote healing, decrease stress on the pelvic floor, and help you sleep whenever possible. Your hormone levels will also start to shift. You may feel exhausted and overwhelmed. Day three, in particular, is infamous as the “birth buzz” wears off and the prolactin and oxytocin from delivery decrease (if breastfeeding). You may feel overwhelmed and like nothing is going well. It is also RIGHT AFTER day 2 where baby realizes they aren’t in the womb anymore and are generally fussy.

Some things to make that first week easier include: 

• Expect to be in bed a lot to help your body heal, but move around as needed

• Use ice packs on your perineum to help with soreness

• Take Tylenol and Advil at regular intervals to stay ahead of the pain

• Use a stool softener and drink plenty of water (goal is 72+ ounces daily)

• Monitor your temperature for the first 72 hours to make sure you don’t have a fever (and a possible infection)

• For C-section mommas: keep your incision warm and dry

Second week

Going into the second week, your recovery will continue. Things may start to feel easier as you get some routine going. Bleeding may continue into the second week (a little different for everyone). Sometimes postpartum bleeding can last the entire 6 weeks. This is totally normal either way. You may experience vaginal itchiness as those tissues start to heal. If you had a C-section, your incision may feel sore still but it should be getting easier to move around.

Around day 5-10, you can start to get some “vertical relief” in (i.e, sitting up more). However, rest is still the priority.

At day 10-15, you can start easing back into your normal routine. Emphasis on *easing.*  This DOES NOT mean you’re back to normal at 2 weeks postpartum. Mentally, between the exhaustion and hormones, you may get the baby blues but they should disappear by 20 days postpartum.

Some things that may help make the second week easier include:

• Continue to eat a healthy well-balance diet with protein to rebuild tissue

• Focus on foods high potassium to help keep your energy up

• Incorporate movement as you can, even if it’s just a stretch session in bed

• If you’re breastfeeding, keep lanolin on hand for sore nipples 

• Get in contact with a lactation consultant if you’re having difficulty with breast feeding 

Overall, the first two weeks can feel really overwhelming and exciting at the same time. But it’s important to remember to take care of yourself, prioritize rest, and lean on your support system.

In the next blog post, we will talk about what to expect at 6 weeks (and even 6 months!). 

<3 RPT Team

paige@rechargedperformancetherapy.com

https://www.rechargedperformancetherapy.com

(321) 802-1630

References

https://my.clevelandclinic.org/health/articles/postpartum

https://www.healthypregnancy.com/week-1-postpartum-what-to-expect/

https://www.healthline.com/health/postpartum-recovery-timeline

https://health.clevelandclinic.org/postpartum-recovery