5 Ways to care for yourself after childbirth: and 6 must-have items

Congratulations! You finally gave birth after carrying your little one for 9 months! You made it to the finish line and at last, you get to hold your bundle of joy in your arms just as you dreamed. Yet, you didn’t dream of the sore, aching, tender lady parts you would have to care for as well. Self-care after childbirth is imperative for your physical and mental health. So how do you care for yourself down there anyways?

How do I care for myself after childbirth?

Whether you have a vaginal birth or a cesarean section (c-section), it can be tiresome. Even if you choose to get an epidural or any pain-reducing medication, it can still do a number on your body and mind. In the first 6 weeks following childbirth, your life will be full of caring for your baby and their needs. During this time it can be easy to forget your own necessities, but make sure you keep in mind that your body needs some TLC as well. Take the time required to make sure your needs get met, even if that means asking for some help. There are a handful of things you can do to make sure you are providing yourself with proper self-care. Some of those things are:

• Follow your doctor’s recommendations — Your doctor will give you instructions specific to you, depending on the type of birth you had. After vaginal birth or c-section, you will have some bleeding — called Lochia. Your doctor may instruct you not to douche, use tampons, or have sex during this 6-week timeframe. Once you have your 6–8 week follow-up, you will get the say-so from the doctor if you can resume normal activity again. If you had a c-section you will want to make sure that you are taking your pain medication to keep your pain at ease. Usually, the doctor will prescribe Tylenol and Ibuprofen to use together or interchangeably.
• Get enough rest — As hard as this one sounds, you need to make sure that you try to get as much rest as you can. Your body undoubtedly needs rest to recover and heal. Sleep when the baby sleeps. Don’t take the extra time to clean or do chores, actually lie down and close your eyes. If you are in need of some shut-eye while the baby is awake, then you can always ask your partner or family member to step in. If you have family or friends who can help with meal prep and cleaning, then make use of the extra hands as much as you can. Some women prepare freezer crockpot dump meals ahead of time for meals that take no effort so you can do as little as possible.
• Embrace help offered by family and friends — It can be easy to want to turn away family and friends that offer to help. Not because you don’t want the help, but because you don’t want to inconvenience anyone. But after giving birth you will need and appreciate any helping hands to take a few chores off of your plate. Have a list ready of chores they can choose from like laundry, meal prep, or spaces to clean. If you have other children, they can also keep them occupied and cared for as well. You might even have someone put together a dinner meal train for a week or so. This can take the stress of cooking off of your plate. Your friends or family are aware that your time is for connecting with your newborn and resting up.
• Eat healthy meals and drink plenty of water — After giving birth your body will need plenty of nutrients to heal. It’s encouraged to drink at least 64 ounces of water per day, especially if you are breastfeeding. Breastfeeding can be dehydrating. So drinking lots of fluids will help with your lactation and thirst¹. When choosing foods, stick to a balanced meal of whole grains, fruits, and veggies⁴. Eating a steady diet of the five food groups is best². Fiber is also key to prevent straining when having a bowel movement. Some doctors prescribe stool softeners to help things flow better. This is distinctly helpful if you have stitches down there or a c-section.

If you are looking for an example of an easy and healthy freezer crockpot dump meal, then click this link for a free e-book with a few recipes you will enjoy.

• Get your body moving with exercise! — Okay okay, let’s not jump the gun here and begin a full-on HIIT workout. You definitely won’t be doing an intense workout right after giving birth. But short slow walks around the house or outside are definitely supported. Moving your body is important in preventing blood clots from forming after birth. It will also assist with your muscle strength and energy. Over the 6 weeks postpartum phase, you can slowly grow your activity but always listen to your body. So when can I resume a regular workout routine again? At your 6–8 week checkup, your doctor will see how your healing looks and give you the green light to work out again.

What products should I make sure to have on hand?

There are so many great products out there to assist with the healing of your sore lady bits. Try having these prepared beforehand, otherwise you can send your partner to the store to stock up for you! You will not want to skip out on these items, they make the healing process much easier on you.

A quick tip: Create a postpartum bathroom basket for all of your items. This will keep all your products in one easy-to-reach spot. You will need:

• Large hospital mesh panties — your hospital will usually give you plenty of these bad boys. But if they are being stingy, you can always buy the brand Depends or any other large adult diaper. Trust, they are super helpful. It sits high on your tummy and doesn’t bother your incision area if you’ve had a c-section. These also give you more room for the super large maxi pads you will need to use.
• Dermoplast — hospital strength. Your hospital usually will provide you with one bottle of Dermoplast. If you need more you can always order from Amazon or a pharmacy/drug store. This product will help keep your lady parts numb and pain-free.
• Peri Bottle — Like the Dermoplast, a peri bottle will usually be a part of your hospital kit. One is usually enough, but if you need an extra bottle you can ask your hospital for an extra one. You can also order these online or buy one at your neighborhood pharmacy. This bottle is a lifesaver since you shouldn’t wipe down there. You use it by filling it up with lukewarm water and pouring it on your private part while you are urinating. It helps take the sting out of the urine and gently cleanses your area. Super useful, especially if you’ve had stitches.
• Tucks cooling pads — These amazing cooling pads contain witch hazel, which is known to have soothing and healing properties. These are technically used for people with hemorrhoids but are heaven-sent for your aching lady parts. To use them, place 3–4 on your maxi pad and it will provide instant relief.
• Overnight maxi pads — These are absolute necessities! Your hospital team will provide a fair amount in your hospital kit. Once these run out you can use super overnight pads to help with the bleeding. Make sure you avoid using tampons after birth, even if you had a c-section.
• Homemade Pad-sickles — Oh-m-gee…these homemade pads are an absolute lifesaver. They cool, relieve, and heal your very sensitive lady parts. All you need are overnight maxi pads, aloe vera, and witch hazel. Learn how to make them by clicking here!

Other helpful items are:

• Nipple balm (for those sore breastfeeding nipples)
• Perineal balm
• Mothers Milk Tea (to help with your milk production)
• Disposable nursing pads

But what if I had a c-section?

Caring for yourself after a c-section doesn’t differ too much from self-care after a vaginal birth. Though you will have more discomfort in your incision area vs your lady parts. Women who give birth by c-section will spend a longer time in the hospital for care. Usually, it’s a 3–5 day stay. Once you are home, let your incision area breathe. Your doctor will let you know what course of action to take to heal properly. You will want to keep an eye on your incision to make sure that it’s not bleeding, foul-smelling, or bruised and red. Keep the incision area clean and dry the best you can. When showering you can wash gently with soapy water and then pat dry. If you have staples in your incision, make sure you don’t pick at them¹.

Make sure to take care of how fast you are moving after a c-section. You don’t want to pull on the area that’s trying to heal. If you are lying down, a tip would be to slowly turn to the side and with your arm push yourself up. After a c-section, most doctors provide you with an abdominal binder or belly band. This item helps with your ab recovery as well. Having family, friends, or your spouse help you during this healing time is invaluable.

What should I avoid doing after childbirth?

There are some specific things you should abstain from doing during your first 6 weeks after birth. This list is inclusive of vaginal or c-section births. Make sure that you contact your doctor right away if something doesn’t sit right with you, at any time.

• Don’t use tampons or douche — Using tampons or douching can cause an infection in your uterus, by way of bacteria.
• Avoid Sex — At least until you get the green light from your doctor at your 6–8 week follow-up.
• Avoid Drugs and alcohol — These ones are most likely a given, especially if you are breastfeeding.
• Avoid soaking in the bathtub — As relaxing as this one sounds, steer clear of it. Soaking in the bath can increase the risk of infection during the first 6 weeks after birth. Your doctor will inform you when it’s safe to resume this activity again.
• Limit climbing stairs — Limiting the amount of stairs you walk up does not mean you can’t walk upstairs to your bedroom. Take it nice and slow and refrain from walking them too often⁶.
• Avoid heavy lifting — As capable as you are, superwoman, save the heavy lifting for your partner. Only lift your baby for now, nothing heavier. Especially if you are healing from a c-section. Straining in any way can re-open your incision.

When should I call my doctor?

If you experience any of the following listed, please call your doctor immediately.

• Heavy bleeding — soaking your pad in less than an hour
• Blood clots larger than a plum from your vagina
• Foul odor from your vagina or incision
• Fever
• Pelvic pain — different from normal cramping
• Chills
• If you notice your incision has come apart
• Thoughts of harming your baby or yourself
• Depression¹

What’s the difference between postpartum depression vs the baby blues?

According to a 2018 study, up to 85% of women will experience “baby blues” 2–4 days postpartum. Usually, those mood changes will start to fade around the 14-day mark⁵. After giving birth, your hormones will try to regulate themselves. This process can cause a whirlwind of emotions for you. If you still feel those “baby blues” after a two-week period, it may very well be postpartum depression. Don’t feel embarrassed or ashamed to feel this way. Many women go through this so you are not alone. Make sure you see your doctor right away to get a proper diagnosis.

Some symptoms of baby blues are:

• Crying
• Insomnia
• Sadness
• Mood shifts
• Restlessness
• Irritablity³

Please call your doctor immediately if you are having thoughts of harming yourself or your new baby.

Remember that in order to care for your baby, you need to also provide the right care for yourself. Whether it’s with some self-care or from some outside help — make sure you have your needs attended to. Don’t strive for perfection or feel you need to prove that you are superwoman. Even though you rightfully deserve that title, as do all mamas.

Click here for your free e-book now! Includes a “must-have items — checklist”, “How to make Pad-sickles — guide”, and “Crockpot freezer dump meal recipes”.

Helpful phone numbers to have if you are in need of 24/7 assistance:

• National Postpartum Depression Warmline: 1–800-PPD-MOMS
• National Suicide Prevention Lifeline: 1–800–273–8255 (TALK)

References

1. Schmidler, Cindy. 2010. “Caring for Yourself After Cesarean Birth | Pain, emotions, bonding.” Health Pages Anatomy, Surgery, Pregnancy, Nutrition, Fitness. https://www.healthpages.org/health-a-z/caring-after-cesarean-birth/.

2. “The New Mother: Taking Care of Yourself After Birth.” n.d. Stanford Children’s Health. Accessed March 14, 2022. https://www.stanfordchildrens.org/en/topic/default?id=the-new-mother---taking-care-of-yourself-after-birth-90-P02693.

3. “Self-care During the Postpartum Period.” n.d. Geisinger. Accessed March 14, 2022. https://www.geisinger.org/patient-care/conditions-treatments-specialty/self-care-during-the-postpartum-period.

4. Liberto, Rachel. 2016. “Postpartum Care: Tips for the Recovery Process.” Healthline. https://www.healthline.com/health/postpartum-care#baby-blues.

5. McKelvey, Michele M. PhD, RN; Espelin, Jill DNP, APRN, CNE, PMHNP-BC Postpartum depression, Nursing Made Incredibly Easy!: May/June 2018 — Volume 16 — Issue 3 — p 28–35 doi: 10.1097/01.NME.0000531872.48283.ab

6. “Postpartum Care: Caring for Your Health After Childbirth.” n.d. Cleveland Clinic. Accessed March 14, 2022. https://my.clevelandclinic.org/health/articles/9679-postpartum-care.