Ultimate Tips for Vaginal Birth Recovery

Hey Mom, can we talk?

You just did one of the most incredible (and intense) things in your life: you gave birth. 🎉

Whether your labor was quick or took a little longer, you've been through a lot and now it's time to give yourself some love. Postpartum recovery is as much about healing your body as it is about giving yourself grace.

I know, I know – you're probably exhausted, emotionally drained, and maybe a little overwhelmed. And besides, your body is still adapting to the new normal.

But here’s the thing: you’ve got this. Just like every part of pregnancy and birth, recovery is a unique experience. The road to feeling like yourself again might take time, but I promise, it’s worth it. From soothing soreness to managing the unexpected challenges, here are some recovery tips to help you feel more comfortable and confident as you heal.

1. Embrace the healing process, one step at a time

After a vaginal birth, your body is doing some serious work to heal itself. Whether you've had a tear or an episiotomy, you'll likely feel pain in your perineal area (the area between your vagina and rectum). Don't worry – this is completely normal! If you're like me, sitting can feel like an Olympic sport in the early days, but there are ways to make it easier:

• Sit on a cushion or padded ring: It’ll make all the difference when you have to take a seat.

• Use a squirt bottle: After using the bathroom, fill it with warm water and gently spray it onto your perineum. This will help reduce any discomfort during cleaning.

• Apply ice packs or witch hazel compresses: these can reduce pain and swelling. You can even use chilled witch hazel pads (like Tucks) for a cooling effect.

It may take a little while, but trust that this too shall pass. The discomfort will ease as your body heals, so take it one day at a time.

2. Don’t Underestimate the Power of a Belly Wrap

Here’s something that might surprise you: postpartum belly wraps aren’t just for C-sections! Yes, they're great for abdominal support, but they can also help with postpartum recovery after a vaginal birth.

A good belly wrap can help relieve discomfort, support your pelvic floor, and reduce swelling. It also gives your muscles a little extra support while they're getting back into shape after the massive changes from pregnancy. Trust me, this simple step can make a world of difference as your body recovers. And at Haven Place Doulas, we offer postpartum belly wraps to help ease your healing journey

3. Manage Those Afterpains (Yes, They’re Real)

Afterpains are like the uninvited guest at your postpartum party. 😅 They might feel like menstrual cramps, but don’t panic - it’s completely normal! These contractions help your uterus return to its pre-pregnancy size and reduce postpartum bleeding. They're usually worse when you're breastfeeding because oxytocin, the hormone that helps with milk production, also causes your uterus to contract.

The good news? The pain won't last forever. You can manage it with:

• Over-the-counter pain relief (check with your provider before taking anything).

• A heating pad to soothe those cramps.

• Breathing exercises to help you stay calm and relaxed during these tough moments

  
  

4. Dealing with vaginal discharge (it's not forever, I promise)

Another thing that accompanies a vaginal birth is lochia, which is the secretion that comes out of the uterus as it sheds the lining and heals. It's like your body gets rid of everything that supported your baby during pregnancy.

For the first few days, it is bright red and heavy, but then it gradually lightens and changes color, usually when you reach the 6-week mark (Mayo Clinic, 2023). As tempting as it may be, no tampons, Mom. Use sanitary pads to avoid possible infections. And remember, although it may seem never-ending, this is also part of your recovery journey.

5. Don't forget your pelvic floor (it's important!)

One of the lesser-discussed challenges after vaginal birth is pelvic floor recovery. The muscles that supported your baby during pregnancy will need some time to get back to their pre-pregnancy strength. That’s where Kegel exercises come in!

Kegels involve tightening and relaxing the muscles you’d use to stop urination midstream. Doing these regularly can help prevent incontinence, reduce vaginal dryness, and restore strength to your pelvic floor. If you’re unsure how to do them, a pelvic floor therapist can guide you.

6. Pay attention to your emotional well-being

Physical recovery is one thing, but emotional recovery is equally important. After birth, your hormones are all over the place and it's totally normal to feel overwhelmed, anxious, or even sad. You've just experienced a life-changing event, and it's okay to not feel “back to normal” right away.

If you are feeling emotionally drained or like you are unwell, talk to your doctor. It's important to ask for help and talk openly about how you're feeling. Take care of your mental health as much as your physical health.

7. Don’t Be Afraid to Ask for Help

I know we, as moms, love to be superwomen, but it’s okay to lean on your support system. Whether that’s your partner, friends, family, or a postpartum doula (like me!), don’t hesitate to ask for help when you need it. The first few weeks postpartum can be a lot, and there’s no shame in letting others lighten the load.

Recovery from vaginal birth is a journey, but you don’t have to navigate it alone. It’s okay to take your time and listen to your body - every part of it is healing, inside and out. And remember, you’re stronger than you think

If you’re in the Boston or Massachusetts area and you’re looking for postpartum support, Haven Place Doulas is here to guide you through this transformative time. Whether it’s a belly wrap, pelvic floor exercises, or just someone to chat with, we’ve got your back.

Let us be part of your recovery journey. Reach out today!

Let HPD support your recovery journey