If you are a new mother and have just given birth to a newborn baby, you are in the postpartum period. Often, this phase of a new mother’s life is overlooked by family members and even by the mother herself. However, it is imperative to appropriately manage the postpartum phase and give the mother’s care top priority.

Many women, when becoming mothers for the first time, struggle to understand how to deal with these new experiences. When my twin baby girls were born, I faced numerous hardships. Most of the time, I couldn’t grasp how to handle my babies. During those moments, I found myself forgetting everything except matters related to my babies. It felt like I was solely focused on navigating the challenges of caring for my infants, with little else occupying my mind.

Drawing from my own challenging experience, I would like to share some postpartum recovery tips and self-care practices that new mothers should be aware of.

The Postpartum Period: What Is It?

It is common to refer to the first six weeks following childbirth as the postpartum period. You may call this period the adjustment and healing period of a mother. This phase is characterized by a variety of changes, both mental and physical. Naturally, every mother has a unique experience during this time. 

Adapting to physical changes

In addition to mental adjustments, new mothers face significant physical changes.  Many moms find it difficult to accept these changes and may get frustrated. These changes gradually subside with proper care. However, it’s important to realize that these changes are part of the process of becoming a mother, and with time, you will learn to handle them confidently. Some common changes include:

Breast engorgement :It is normal after giving birth to a baby. A mother feels uncomfortable due to the swelling of her breasts. A cold or warm compress to the breasts is helpful. Sore nipples occur during breastfeeding. This improves with time. You might occasionally get breast pain and cracking. Usually, it occurs when you are unable to produce enough milk to nourish the infant. This is what I went through. While sucking milk, one of my twins pulled blood through her gums. Nipple cream can be used to relieve pain and cracking. I used to apply my breastmilk on my cracking nipples.

Constipation: It typically occurs soon after giving birth. Your doctors also observe it very carefully. In my instance, I experienced this two days after giving birth. My doctor kept me under her observation and told me that I couldn’t leave the hospital until I had a bowel movement. I used a suppository and a few medications. Consult your physician if this happens to you. You must consume a lot of water and foods high in fiber. 

Pelvic Floor changes: To facilitate labor, the perineum, which is the region between the rectum and vagina, must occasionally be cut. Most of the time, it tears during childbirth. Your doctor will prescribe certain workouts to aid in your recovery following birth. Doctors typically advise doing Kegel exercises or applying cold compresses to the affected area. I did not have a normal delivery, but one of my friends told me that this area healed completely within twenty days.

Pain in the uterus: After giving birth, the uterus shrinks, which might result in cramps. With time, the discomfort lessens. Consult your physician about appropriate painkillers.

Vaginal discharge: Following childbirth, it persists for approximately four weeks. When I spoke with other mothers, I discovered that vaginal discharge occasionally lasted longer than four weeks. A little discharge may continue for two to three months. See your physician if you see more blood or an unpleasant stench. Avoid using menstrual cups or tampons during this period until your doctor approves it. These goods have the potential to infect uteruses. Put on a sanitary pad. 

Hormonal imbalance: You may have mood swings, headaches, and hair loss as a result of hormonal fluctuations. Try to relax and have faith in yourself in spite of these changes. I was rapidly losing hair. Mood fluctuations following childbirth are highly typical. If you have a supportive partner, you are blessed because he can relate to you and your circumstances. If you feel disturbed, just talk to your loved ones. This may reduce your anxiety.

What are the postpartum recovery tips?

Focus on Rest and sleep: Getting enough sleep and rest while caring for a baby might be challenging. But make an effort to give yourself some alone time. You may not get the same rest you had before delivery. Whenever the baby sleeps, you should rest. Ask for help from other family members to do household chores so that whenever you get time, you can spend it on yourself.

Make a healthy and nutritious food choice: Eating a healthy and nutritious diet is essential to restoring both your physical and emotional energies. You must eat frequently throughout the day because you are the source of both quantity and quality milk for your child.

Take medicine as prescribed by your doctor: Following delivery, your physician may prescribe medication to aid in your physical recovery. Take these medications as directed. Many mothers forget to take them because they are too busy handling a newborn baby, but remember that you can take good care of your child if you are in good physical and mental health. 

Get moving: Attempt to go for a stroll for a while. My doctor advised me to get moving right away after giving birth so that I could recover quickly. you will feel better after moving around a little.

Engage in some relaxation techniques: Meditation and deep breathing can lift your spirits and reduce tension. You could feel worn out sometimes. Try sitting in meditation during those periods. It will really assist you.

Exercise your pelvic floor: As soon as you feel comfortable after giving birth, begin your pelvic floor routine. Naturally, you should speak with your doctor before engaging in any of these activities. Pelvic floor exercises, also known as Kegel exercises, strengthen the pelvic floor muscles. These muscles support the pelvic organs, including the bladder, uterus, and rectum. Strengthening the pelvic floor muscles can help improve bladder and bowel control, enhance sexual function, and provide support for the organs in the pelvic area. It’s advisable to consult with a healthcare professional, such as a physical therapist or gynecologist, to ensure you’re performing pelvic floor exercises correctly and to receive personalized advice based on your individual needs.

Properly care for the incision scars:  Caring for incision scars after delivery, particularly if you’ve had a cesarean section (C-section), is essential for proper healing and minimizing discomfort. Keep the incision clean. Gently wash the incision site with mild soap and water and pat it dry with a clean towel. Avoid rubbing the area vigorously, as this can irritate the scar. Your doctor will provide specific instructions on caring for your incision. Follow these instructions carefully, including any recommendations for cleaning, dressing changes, or medication application. Keep an eye out for signs of infection, such as increased redness, swelling, warmth, drainage, or fever. If you notice any of these symptoms, contact your healthcare provider immediately.

Make connections with support groups: Mommy groups, lactation support groups, and postpartum support groups can all be very beneficial. In these groups, you will find that you are not alone in this journey. By adhering to these groups, the majority of your queries and issues will be addressed, and you’ll feel better overall.

Baby blues vs. postpartum depression

Baby blues” refers to feelings of sadness, worry, or fatigue that many mothers experience after giving birth. It’s very common, affecting up to 80% of new mothers, typically beginning within the first few days after delivery and lasting for a couple of weeks. Symptoms may include mood swings, crying spells, irritability, difficulty sleeping, and anxiety.

These feelings are often caused by hormonal changes, lack of sleep, physical discomfort after childbirth, and the emotional adjustment to motherhood. While baby blues are usually mild and resolve on their own, it’s essential for new mothers to seek support from their partners, family, and healthcare providers if they’re struggling. If these feelings persist or worsen, it may be a sign of postpartum depression, a more serious condition that requires professional treatment.

Postpartum depression can be caused by a combination of physical, emotional, and lifestyle factors, including hormonal changes, sleep deprivation, lack of support, history of depression or anxiety, and stressors related to parenting and adjusting to a new role. It’s more severe and longer-lasting than the “baby blues” and can significantly interfere with daily functioning and bonding with the newborn. Some women with postpartum depression  have no interest in their baby, and have thoughts of hurting their baby. If you feel this way, talk to your doctor immediately. It can be solved with time.

A mother is created by conquering numerous challenges. I consider myself to be a warrior, and I believe that mothers are warriors. Nobody actually understands your hardships. There will be some moments when you feel alone with your baby, but trust me, good times are awaiting you. You could better care for your child if you take care of yourself.