Postpartum Recovery: Navigating Common Changes and Embracing Your Healing Journey

Welcoming a new life into the world is a miraculous journey, but the postpartum period brings forth an array of physical changes that can sometimes feel overwhelming. Let’s talk a little about what is common versus what is normal during postpartum recovery—shedding light on physical symptoms, healing timelines, emotional well-being, and nurturing your body through this phase.

Dr. Campbell Immediately Postpartum

Physical Symptoms and Healing:

1. Scar Healing: Incisions from cesarean births or perineal tears may take several weeks to heal. Redness, tenderness, and some discomfort during movement are common. Find a provider who can teach you scar massage to help aid the recovery of these areas once tissue healing is complete.

2. Tissue Healing: Swelling and soreness around the perineum and vaginal area are typical. These tissues gradually heal over a few weeks. The uterus will contract as it works to get back to its pre-pregnancy size.

3. Abdominal Muscles: Postpartum, abdominal muscles might feel weakened or separated (diastasis recti). Gentle exercises can aid in their gradual strengthening. It is normal to feel less support in your abdominal region due to the stretching of these muscles and tissues that happened gradually as your pregnancy progressed. Give yourself grace in the early postpartum phase and work with a professional who can guide you through safe and effective corrective exercises to gently allow your core to heal and rebuild muscle strength and coordination.

4. Vulva and Perineum: Pain, swelling, and discomfort in the vulva and perineum are expected, especially after vaginal delivery. These symptoms typically improve over time. Remember that rest and purposeful movement are key in the early postpartum phase to support your healing journey.

5. Lochia: Post-birth vaginal discharge (lochia) is normal, transitioning from bright red to pink and eventually yellowish-white over several weeks. Talk to your birth provider about what is and is not normal in terms of amount and duration of bleeding so you know what you can expect and when to contact them if something seems abnormal.

6. Breast Engorgement: Breast engorgement, tenderness, and swelling often occur as milk supply adjusts. Proper breastfeeding techniques and lactation consultants can offer support. Your milk may not come in right away and it is normal for it to take up to several days post birth.

Postpartum Mood Disorders:

Postpartum mood disorders, including postpartum depression and anxiety, affect many new mothers. Symptoms may include persistent sadness, irritability, mood swings, and feelings of guilt. Seeking support and professional help is crucial for emotional well-being. Be sure you and your partner recognize the signs and consider having postpartum mood support services picked out before giving birth in the event you need additional support postpartum.

Healing Timelines and Recovery:

While individual recovery times vary, most physical symptoms gradually improve over six to eight weeks postpartum. However, it might take several months for the body to fully recover, especially after cesarean births or more complicated deliveries. Allow yourself some time to rest and heal in the early postpartum period. As you continue to heal, you can progress to gentle movements to help aid your healing journey. When you feel ready to increase your physical activity, work with a corrective exercise specialist to guide and support you.

Nutrition for Postpartum Healing:

Nourishing the body with nutrient-rich foods is vital for recovery. Emphasize foods rich in vitamins, minerals, protein, and healthy fats to aid healing and support energy levels. Consider making some nourishing meals, such as homemade soups, rich in bone broth, proteins like chicken or beef, and root vegetables such as carrots and beets. These can easily be stored in the freezer and heated to enjoy during your recovery. Hot meals will be easier to digest and provide warmth, something the body needs during recovery.

Gentle Movement Practice:

Starting gentle movement practices, such as light stretching or walking, might be recommended after a few days or weeks, depending on individual recovery. In the beginning, make sure to check in with your body often—if things feel painful or uncomfortable, discontinue that activity and give yourself some rest before doing more movement. Always consult with a healthcare professional before resuming any exercise routine.

Additional Tips for Physical Recovery:

• Adequate rest and sleep are essential for healing.

• Hydration supports overall recovery and breastfeeding.

• Don't hesitate to seek assistance or advice from healthcare providers, such as a Chiropractor, Postpartum Corrective Exercise Specialist, Lactation Consultant, Infant Sleep Consultant, or Mental Health Counselor regarding any concerns or complications.

Postpartum recovery is a unique journey for every new parent. Understanding what to expect during this phase—both physically and emotionally—can ease anxieties and provide reassurance. Remember, healing takes time, patience, and self-care. Nurturing your body, seeking support, and embracing the changes will empower you on your path to recovery and the joys of motherhood.

Postpartum Mother and Newborns