Postpartum recovery: the first weeks

You have just grown and birthed a human. Your body deserves time, rest and a lot of snacks. Recovery takes weeks to months, and it is very different for everyone, whether you had a vaginal birth, a caesarean, stitches or a very straightforward birth.

What is normal

• Bleeding called lochia. It is redder and heavier at first, then browns and eases. The NHS says it usually stops after 6 to 8 weeks, but can last longer. You may notice it is heavier when you breastfeed.
• Cramps, especially while breastfeeding, as your womb shrinks back
• Sore stitches or a sore tummy after a caesarean. Bathe stitches daily in plain warm water and pat dry.
• Tender, full breasts as milk comes in
• Tummy muscle separation, a gap between the tummy muscles, which the NHS says usually goes back to normal by around 8 weeks
• Some leaking when you cough or sneeze
• Piles, which usually settle within days or weeks

Helping yourself heal

• Rest when the baby sleeps, and accept every offer of help
• Start gentle pelvic floor exercises when you feel ready: squeeze and lift, hold up to 10 seconds, and work up to 10 repeats a few times a day
• Eat well, drink plenty and keep things moving to avoid constipation
• Use maternity or period pads, not tampons or cups. The NHS says wait until after your 6-week check, as the womb still has a healing wound.
• For now, skip sit-ups, planks and heavy lifting if your tummy muscles are still apart