Practical Ways to Care for Yourself During Postpartum

Listen to the companion podcast episodes HERE.

It’s my hope that this post will serve as a guide to caring for yourself during early postpartum and beyond.

I hope that it will help you or a mama you know reclaim this precious season and take the time to recover, heal and adjust.

I hope that it will make your entrance into motherhood (whether it’s the first or seventh time) a sacred time of true soul, mind and body self-care.

My Postpartum Experiences

I’ve had three very different birth experiences so far.

My first was a homebirth that ended in a transfer to the hospital. My second was at a birth center. And my third was a home birth/water birth that was absolutely amazing.

Just as I’ve had three different birth experiences, I’ve also had three different postpartum experiences. I don’t expect the fourth (coming soon!) to be any different.

Unlike birth plans that may have to be completely thrown out the window, I believe we have a little more control over our postpartum experience. A little thought and preparation can go a long way in amplifying our recovery, healing and adjustment. Each of my postpartum experiences have gotten progressively better as I’ve learned better how to care for myself in that precious season.

Observing and honoring early postpartum and the 4th Trimester (those first 12 weeks) is so very important. Yet, it’s something we woefully neglect as a society. So many other cultures observe this beautiful season, but in the Western world we seem to have forgotten about supporting the mother through this vulnerable time of recovering, healing and adjustment.

The baby gets so much focus, care and attention after birth. That’s as it should be. But I know from personal experience I put exponentially much more time and thought and money into prepping for my firstborn…and I hardly even considered what I would need for recovery, healing and adjusting during the postpartum season.

I rushed into motherhood like I had to prove that I was “okay,” that I could handle it.

Like staying in bed with my new baby to recover, heal and adjust was a sign of weakness.

Like pushing myself too far, too fast was a sign of strength and capability.

But it wasn’t. All the lies I believed about “keeping up” and getting back in shape and returning to normal were detrimental to my soul, mind and body as a new mother.

It’s my hope we can rediscover the beauty of the postpartum season. To take that time not only to bond with our baby and learn how to care for a new precious life, but also to care for ourselves in deep and needed ways that will pave the way for a smoother transition into a new season.

Specific Ways I’m Preparing for Early Postpartum

First, I’m going to be sharing what I am doing to prepare for postpartum this fourth time. I’ll be sharing many resources and tips that I’ve discovered through my first three experiences.

Most of what I will share are my tried and trues. Some are brand-new to me. With each baby I up my postpartum game because I learn something new each time.

Here are some specific ways I’m preparing for postpartum:

Pre-Gaming the Self-Care

Before my third baby I saw another mama share about how she layered on self-care during the last few weeks before baby. I LOVED that idea. Those final weeks can feel so long and uncomfortable. I determined that I was going to make the most of them, too.

Here are some ways I like to pre-game my self-care:

Go get or give myself a mani/pedi
Get out alone
Nap as much as possible
Schedule mama dates with a couple good friends
Take long baths
Get a pre-natal massage and/or go to the chiro

It doesn’t have to be anything fancy or expensive. Just those little extras that will be difficult to do once a newborn arrives.

Cozi-fying our bedroom

I’m creating a tea/coffee/snack station out of a coffee table we have in our room. You could set up a simple bar cart or even use a dresser for this. I’m getting clear trays to protect surfaces and keep everything organized. I’m planning to have a French press, electric kettle and frother. I have baskets for my teas, coffee, drink ingredients and nutrient dense snacks.

A sweet friend gifted me a small refrigerator she no longer needed and I’ve been doing a happy dance ever since. It’s going to be in our bedroom to the left of the coffee table. I’ll stock creamer, Daydream Dessert, special drinks, quick snacks, and any tonics and refrigerated supplements in there for easy access. Have I mentioned how excited I am for this!?

We replaced old, leaky shower heads, a broken vent/fan and I got a new, cozy bath rug.

I’m getting a tray for my bedside table for the daily re-fuels of healing drinks, foods, supplements, etc.

I got an under the bed wire basket to keep all the baby things close at hand. I plan to use our bed as the changing station so that I don’t have to go anywhere.

I got a small basket for nursing supplies to keep beside my bed and one for the back of the toilet to keep all my immediate postpartum supplies.

We’re moving the TV into our room, what can I say. Watching HGTV and Food Network PLUS all the Christmas movies during those long newborn nursing sessions sounds amazing.

Setting Up Help Where I Need It

My mom, bless her and thank the Lord for her, comes for a few weeks when I have my babies. It’s amazing and I will be forever grateful for the HUGE part she’s played in my postpartum recoveries. If you don’t have a close family member who is able to come, definitely check into hiring a postpartum doula. I realize this is an extra expense, but even if you only have that one-on-one help for the first couple of weeks, it will make an immense difference.

I have asked our babysitters to come once a week for an afternoon for the foreseeable future. I might double that after the holidays and my mom is gone and my husband is back at work. I plan to use this time to nap with baby, sneak in a bath or long shower, basically for #soulmindbodyselfcare.

I’ve found a house cleaning company and plan to have them come at least once a month, possibly more for a little while. They’ve already done a deep clean and it was the first time my house has been clean all at once in…forever. It was so nice. I rest best in tidy, calm surroundings. Since I know this about myself (and know that I will otherwise be tempted to be cleaning when I should be resting), this is a needed act of self-care.

I’m setting up a few meal delivery services (and getting a deep freezer for the garage). I like Hungry Root and I’m going to try Daily Harvest and Splendid Spoon. None of these are sponsored. And I’ll let you know how I like them after I’ve tried them this time. I’m thrilled to have options for clean, healthy, healing foods that will be quick to prepare, especially once I’m flying solo during the days.

I have all my essentials on subscription so that they come right to my door. Then I don’t have to remember to order something I need/use regularly in those blurry newborn days. This includes: diapers/wipes, household supplies, needed supplements, our CSA box, etc.

Taking a Baby Sleep Course

My first baby was an average sleeper. My second was not a sleeper unless she was attached to me. My third was a total dream baby/fluke, the best sleeper ever and I am spoiled. I’m not expecting a repeat, ha, so I’m preparing by taking a baby sleep course.

I’ve never been a proponent of sleep training. I like to have my babies with me for the first six months at least and then in our room (or large walk-in closet) for as long as needed. I also don’t want to jeopardize my milk supply by night weaning early.

So, I’m currently working my way through Taking Cara Babies First Five Months Bundle. So far it seems to be a very gentle approach and breast-feeding friendly. So reassuring and easy to follow while also opening my eyes to some missteps I made with my second born who did not want to sleep unless attached to me.

Whatever kind of sleeper this fourth babe is, I will feel a lot more at ease knowing I have a ton of sleep tools to employ if/when needed. I’ll let you know how it goes after I’ve had ample time to apply what I’m learning.

Planning to Take the Full 4th Trimester Off

This is so, so important. Our society has led us to believe that postpartum is just the first 6 weeks post-baby.

Nope.

Nothing could be farther from the truth. Certainly those first six weeks are integral, but observing the full 4th Trimester (those first 12 weeks) is key to long term recovery, healing and adjustment as mothers. And it shouldn’t end there. My mom has always said, it took 9 months to grow the baby, give yourself at least 9 months to recover, heal and adjust. Amen! And, personally, I always start feeling more like myself closer to the 12-16 month mark.

I take the full 4th Trimester off by:

Not putting any pressure on myself to work out or “get my body back,” even once I’m technically cleared to do so. I do TVA/deep core breathing exercises, walks and maybe some gentle stretching. That’s it. Even beyond those 12 weeks, I really listen to my body. Intense work outs right out of the gate can really tax the adrenals, especially if you haven’t replenished your stores, balanced your hormones and if you’re not getting adequate restorative sleep.

Not planning anything. Seriously. I don’t plan anything. Especially for the first month, but even the second two months, I don’t schedule regular events or play dates or anything that would take us out of the house unless we feel up to it. The big idea is: nothing on the calendar or my to do list beyond taking care of myself and my babies for those first 12 weeks.

I’m going to be pulling back here and on Instagram and the podcast and my email list. Basically taking maternity leave, but coming and going as I feel up to it. I don’t have any hard and fast goals. No pressure to show up or produce. I love what I share through Soul Mind Body Selfcare, it’s part of who I am, but I really want to take the 4th Trimester to tune in, do some learning (courses and books, etc), rest my mind and allow my inspiration to be refreshed.

Also, a little note: once postpartum, always postpartum. We can’t really put a time frame on postpartum recovery. If you didn’t have a good postpartum season with your baby(ies), whether it was a year ago or ten years ago – it’s not too late! It’s never too late to start caring for yourself. Start now, start today with your recovery, healing and adjusting. You can still apply many of the things I’m sharing in this article. At some point, I will also be talking about what I do later in the postpartum to continue the wave of recovery, healing and adjusting.

Specific Items I’m Prepping + Stocking for Postpartum

What I’m Prepping + Stocking for Right After Birth + Early Postpartum

A first meal. Whether it’s in the crockpot or freezer so it can be quickly warmed, I love to have something that is protein and carb heavy. My last two babies I’ve had a lasagna/pasta dish as my first meal and it just tasted so good. My first baby I had saltine crackers because the hospital cafeteria wasn’t open at 2am. Bleh.
After Ease by WishGarden for after birth pains (mine have gotten worse with each baby).
Arnica Montana 30x pellets and cream. For pain relief, sore muscles (bruised tailbone, anyone???) post birth.
Depends for the first several days and then comfy “grandma” underwear with every size pad (I like the brand Rael) for after that.
Several sets of cozy, nursing friendly pajamas and a kimono/robe.
Lots of quick grab, high quality snacks. I’m thinking: Perfect Bars, protein balls, macadamia nuts, dried fruit, etc.
Tucks pads for swelling and hemorrhoids. I place these on top of my pad and just replace as needed. I prefer this and perineal spray to “padsicles.”
Large water bottle to stay hydrated (I love my 40oz hydroflask) and my sole water to boost electrolytes and minerals.
A good, non-toxic heat pack for after birth pains (I love mine from Handmade Heat).
Earth Mama Herbal sitz bath. I have an actual sitz bath for my toilet, but you can also sit in a shallow tub of water or add a larger amount of herbs if you prefer a full soak. Side note: this is also lovely for mama/baby bonding and (clear with your provider), but I soak with my babies even before their umbilical cord stump falls off, the herbs are so healing and soothing.
Earth Mama perineal spray. I swear by this stuff. I get 2-3 bottles. It’s so healing without any yucky chemicals.
Gaia Herbs natural laxative. Trying this out this time. I wanted something natural and gentle, but I definitely need laxative help in those first few weeks.

Items I’m Stocking Specifically for Breastfeeding:

A latch assist – new to me – and I’m actually using this now to prepare. My midwife said it’s best to start using it around 33-34 weeks so it does take a little forethought.
Nipple shield for the first week or so, until we establish a solid latch.
Medela Breast shells to keep the bra pads from sticking and allow the air to circulate around the nipple between feedings – new to me but I’m willing to try anything that makes those first weeks easier.
La Vie Lactation Massager for plugged ducts. Also new to me, but I had the worst time with plugged ducts with my last baby. I’m going to be addressing that in other ways this time as well, but want to have this on hand, too.
Haakaa silicone manual breast pump for catching let downs and middle of the night pump seshs in those early weeks when my milk comes in. A few notes: I have always used the Medela Harmony Manual Breast Pump and really like it. I’m intrigued by the Haakaa because it has less parts to keep clean and uses suction which will be amazing if it actually works for me. I’ve never used an electric pump. I don’t try to build a stash. I’ll maybe end up with 6-8 bags of milk in the freezer from those first weeks while my milk is regulating. I keep those on hand for when the kids or my husband want to help feed the baby or if I’m out a bit past nursing time at some point in those first months. But I find it’s easier to simply nurse and not worry about pumping or building a stash. I know not every mama can take that approach, but that’s been my story.
I make a simple saline soak to soothe cracked or irritated nipples. I’ve used this method the last two babies and it really works to heal up nipples quickly.
Lasinoh bra pads and some washable ones a friend gifted me.
Bamboobies Soothing Nursing Pillows for engorgement or any kind of discomfort.
Wild Carrot calendula nipple whip. Healing and soothing between nursing sessions.

What Herbs/Supplements/Foods/Drinks I’m Stocking for Postpartum:

Tonics/Teas/Herbs:

Loose leaf teas – Stinging Nettle Leaf, Red Raspberry Leaf, Dandelion Root and Lemon Balm. I love Mountain Rose Herbs to purchase these.

Milk Moon – I’m getting their postpartum restorative tonic

I will continue taking an adrenal tonic my midwife has give me, herbs to support my varicose veins (thankfully they begin to clear up in those early weeks!) and keep my homemade elderberry and echinacea tincture close at hand to keep my immune system strong.

Supplements:

ProgestPure – I was taking this natural progesterone supplement when I got pregnant and have been taking it through out my pregnancy. My cycle always returns ridiculously early, like 2-3 months pp, even though I nurse on demand. My midwife said that can sometimes be caused by low progesterone, so this time I’m going to be supplementing.

Quicksilver Methylated Liquid B complex – I am most excited about this one (if you can be excited about a supplement, ha) because I’ve never taken a B Complex during postpartum. I am so curious to see if it helps with low energy as well as postpartum hair loss.

Postnatal liquid multi from MaryRuth Organics

Postnatal probiotic from MaryRuth Organics

Grass-fed beef liver capsules, so amazing for boosting iron and B12 and supporting energy levels and overall well being.

Of course, I’ll also have my wellness arsenal stocked, too. Especially since this early postpartum season will be in the colder months.

Foods:

High quality bone broth for sipping and soup-making
Organic, local raw dairy – milk, cream, yogurt, kefir, etc
Citrus anything and everything
Root veggies and especially beets (TMI but they help me go!)
Ginger, turmeric, garlic
Day Dream Desserts

Drinks:

Ingredients for smoothies (drinking at room temp to keep my body warm to promote healthy circulation and healing)
Golden Milk paste for healing golden milk lattes
Foursigmatic hot cocoa with reishi
Live kombucha soda for that fiz with probiotics

Extra Resources + Tips for Postpartum:

Recovery, Healing and Adjusting:

Resources:

Postnatal Depletion Cure
The First 40 Days
The 4th Trimester

Tips:

Prepare as much beforehand as you possibly can. A good postpartum season isn’t going to just happen, you have to plan for it. BUT. If you are reading this while postpartum and feeling discouraged, don’t be! Start right where you are with what you have. Identify your top three needs and brainstorm with your husband how you can practically meet those needs ASAP.

Set clear boundaries with family/friends who might want to visit. Designate a gate keeper at the hospital and/or at home. Put a sign on the front door saying “Mama and baby are resting, thanks for stopping by, we will be in touch soon,” or something to that affect. Communicate your desires clearly with your husband and anyone else who will be caring for you. Decide how much time you need undisturbed (one day? one week? one month?) If people want to bring food or gifts, tell them thank you and to please leave it on the door step unless you are up for visiting. If people do come in for a visit, have a list of things that need to be done so that when they ask how they can help, you don’t have to think. Above all, do what you need to do in order to prioritize your recovery and bonding with baby. Be kind but firm. Don’t be afraid to say no. You don’t owe anyone anything.

A few more…

Have a plan to focus on replenishing nutrients, balancing hormones and adequately support your adrenals.
Keep the lymphatic and detox systems moving/working with: castor oil packs, dry brushing, acupuncture, sauna, chiro, massage, etc. Have care providers and contact info ready to go and appointments established/scheduled if you are able.
Nancy Anderson’s Ab Rehab and TVA breathing exercises. See a pelvic floor specialist if you have persistent issues. Better to take care of things early on, but even years postpartum you can heal!

Breastfeeding:

Resources:

The Womanly Art of Breastfeeding
Guide to Breastfeeding (and any videos by Dr. Jack Newman on YouTube)
La Leche League
KellyMom.com

Tips:

Even after nursing babies for 60 months collectively (WHAT?!), I still feel like a novice. Especially when it comes to nursing newborns. I like to say, I’m great at nursing toddlers, but I suck at nursing newborns. Ha. When they’re totally dependent, don’t know what the heck they’re doing (feeling the same, babes, feeling the same), need you to support their body completely while you’re sleep deprived and exhausted… It’s just a lot.

So, my #1 tip would be to be prepared and have plenty of support. Gather all your resources, stock all your supplies and line up any help you might need. Breastfeeding is natural, but it might not come naturally. It will probably take several weeks of adjustment (especially if it’s your first) and a whole lot of perseverance, hard work and dedication. It’s both the hardest and most beautiful thing I’ve ever done apart from giving birth and raising my kiddos.

Bonus tips:

Every time we have a baby, I put together what I call the big sister/big brother bag for the older sibling(s). We pull it out after the baby is born and tell them it’s our celebration of baby arriving. It makes them feel special and thought of and makes baby’s arrival fun. It helps ease the transition a little. This time I think we’re also going to get balloons and cupcakes to really do it up. Make it a birth-day party.

I put items in the bag that will help entertain the kiddos while I recover. This time I’m putting in a ton of new Christmas books, their Christmas pajamas, a washable coloring mat from The Modern Cloth with washable markers, Christmas mugs, new mini ornaments so they can decorate their tree, etc.

I like to have any info for newborn care (even after three babies, each newborn season always feels like the first time) and any appointments that need to be scheduled for me or the baby in those early weeks ready to go. It’s hard to make decisions in those early days/weeks when you’re sleep deprived. I don’t want to have to remember what to do if my baby is crying and won’t stop or who I need to call to schedule that first chiro apt, etc. I keep everything in a folder for easy access and stock any homeopathies or other remedies I might need.

Listen to the companion podcast episodes HERE.

Have any questions for me? Leave them in the comments and I’ll be happy to answer! You’ve got this, mama. Never fear! One breath, one step, one day at a time.

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