Your postpartum recovery guide

Recovery timeline

Your body took nine months to change, so give it time to recover. Use this as a guide, not a deadline.

Normal body changes after birth

• Bleeding (lochia): this can last up to about 6 weeks. It starts bright red and gets lighter over time. Use maternity pads, not tampons or menstrual cups, until your doctor says it's fine.
• Cramps: this is your uterus shrinking. They are often stronger while breastfeeding and ease within a few days.
• Night sweats and passing more urine: this is how your body gets rid of extra fluid from pregnancy.
• Sore, full breasts: these happen when your milk comes in. Feed often and get help early with latching.
• Hair fall: this often shows up around 3–4 months after birth. It's temporary, and most hair grows back within a year.
• Mood changes: "baby blues" are common in the first two weeks. See mental wellbeing.

Caring for yourself after a normal delivery

Stitches and soreness

• In the first 24–48 hours, a cold pack wrapped in a clean cloth can ease swelling. Use it for 10–15 minutes at a time.
• Pour warm water over the area while passing urine to reduce stinging.
• A warm (not hot) sitz bath for 10 minutes, 1–2 times a day, soothes and keeps the area clean.
• Change pads at least every 4 hours. Pat dry from front to back.
• Sit on a pillow or lie on your side while feeding if sitting hurts.

Opening your bowels

• Drink plenty of water and eat fibre: vegetables, fruit, dal, whole grains.
• When you go, gently press a clean pad against your stitches for support. Don't strain.
• Put your feet up on a small stool so your knees are higher than your hips. This makes it easier.
• Ask your doctor about a stool softener if you are constipated.

Caring for yourself after a C-section

A caesarean is major abdominal surgery. Moving around early helps you heal, but your deep tissues need time before you add load.

• Walk from day one (short, frequent walks). It reduces the risk of blood clots and helps with trapped gas.
• Numbness around the scar is common and can last for months.
• Scar massage can help once the wound has fully healed and your doctor agrees (usually after 6 weeks). Use gentle circles around and along the scar.
• Driving: start only when you can wear a seatbelt, twist to look over your shoulder and brake hard without pain. For many mothers this is around 6 weeks. Check with your doctor.

Your pelvic floor

The pelvic floor is the group of muscles under your pelvis that supports your bladder, bowel and uterus. Pregnancy weakens it, whether you had a normal delivery or a C-section.

How to do pelvic floor exercises (Kegels)

1. Sit or lie comfortably and breathe normally.
2. Squeeze and lift as if you were trying to hold in wind and stop yourself from passing urine at the same time.
3. Slow holds: squeeze, hold for up to 10 seconds, then fully relax for the same time. Do up to 10.
4. Quick squeezes: squeeze and let go quickly, 10 times.
5. Do this 3 times a day. Start with what feels comfortable and build up.

Diastasis recti (stomach muscle separation)

During pregnancy, your two long stomach muscles stretch apart to make room for your baby. This is normal, and for many mothers the gap gets smaller on its own in the first couple of months.

Self-check (from about 2–3 weeks after birth)

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your fingertips across your belly button, pointing towards your feet.
3. Lift your head and shoulders slightly off the floor.
4. Feel how many fingers fit in the gap between the muscles, and how deep and soft it feels.
5. Repeat about 4 cm above and below your belly button.

Posture, feeding and lifting

• Feeding: bring your baby up to your breast using pillows. Don't hunch over. Support your back and rest your feet flat.
• Lifting your baby: bend your knees, keep your baby close, and breathe out as you lift.
• Floor sitting: sitting cross-legged is fine. Use a cushion under your hips and lean against a wall.
• Carrying: switch sides often. A well-fitted carrier spreads the weight better than carrying on one hip.

Rest and sleep

Sleep helps you heal. Sleep when your baby sleeps at least once a day, let family take over household work, and limit visitors in the first weeks. After the first weeks, if your partner or family can give a feed of expressed milk, you may get one longer stretch of sleep.

Your 6-week postnatal check

Don't skip this appointment. Take this list with you:

• Blood pressure (especially if you had high BP or pre-eclampsia)
• Healing of your stitches or C-section wound
• Bleeding, pain or discharge
• Mood, sleep and anxiety
• Bladder, bowel and pelvic floor, including any leaking or heaviness
• Stomach muscle gap
• Anaemia (haemoglobin), especially after heavy blood loss
• Blood sugar test if you had diabetes in pregnancy
• Contraception and when you can safely have sex again
• Whether you're cleared for exercise, and how much

This guide is general education, not medical advice. Your doctor's advice about your own birth and health comes first. Read our medical disclaimer.