Giving birth is massive – physically and emotionally. Whether you had a vaginal delivery or a C-section, your body deserves real care.
Here are 8 gentle, no-fuss ways to support your healing and get back to feeling strong:
1. Eat to Rebuild
Focus on nutrient-dense foods like oats, bone broth, eggs, and leafy greens. They support tissue repair and energy levels – even when sleep is in short supply.
2. Hydrate Like a Boss
Water helps with milk production, hormone regulation, and healing. Add fruit or herbal infusions if plain water’s not doing it for you.
3. Move, Gently
Think short walks, pelvic tilts, or gentle stretching once you’re cleared by your midwife or OB. Moving boosts circulation, mood, and digestion.
4. Prioritise Sleep (Where You Can)
Easier said than done, right? Try to sneak naps when bub sleeps or ask for help. Even 20-minute rests can reset your nervous system.
5. Get a Sitz Bath
A shallow bath with warm water (plus salt or witch hazel) can soothe swelling and speed healing after a vaginal birth.
6. Support Your Core
Wearing high-waisted undies or a gentle postpartum belly wrap can offer support as your core muscles realign.
7. Lean Into Community
Talk to other mums, ask questions, vent. You’re not meant to do this alone.
8. Give Yourself Grace
You just brought life into the world. There’s no “bounce back” pressure here. Trust your body and go gently.
Recovery doesn’t mean going back to who you were before – it’s about finding strength in this new chapter.
Sources:
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World Health Organization (2013). WHO Recommendations on Postnatal Care of the Mother and Newborn. Link
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Declercq, E.R. et al. (2013). Listening to Mothers III: Pregnancy and Birth. Childbirth Connection.
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Brown, A., & Davies, R. (2014). Father involvement in early child-rearing and behavioral outcomes in their pre-school age children. Infant Mental Health Journal.
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Kendall-Tackett, K. (2007). A new paradigm for depression in new mothers: The central role of inflammation and how breastfeeding and anti-inflammatory treatments protect maternal mental health. International Breastfeeding Journal.