Preparing for postpartum recovery

What Every Mum Deserves to Know

The moment your baby arrives, the world shifts. While much of the focus is often on the baby’s needs, it’s just as important to prepare for your recovery—physically, emotionally, and mentally.

Postpartum recovery is a deeply personal journey. It can be beautiful and joyful, but also tender and vulnerable. Knowing what to expect and having a few things in place before birth can make all the difference in helping you heal, rest, and adjust with more ease.

Here’s what you need to know—and how to prepare—before you bring your baby home.

Understand That Recovery Takes Time

Whether you give birth vaginally or via C-section, your body will need time to heal. This includes:

• Uterus shrinking back to its pre-pregnancy size
• Vaginal bleeding (lochia) that can last 4–6 weeks
• Soreness or stitches in the perineal or abdominal area
• Hormonal changes that can affect your mood and emotions
• Breast and nipple soreness as milk comes in

Expect to need at least six weeks for physical recovery—and longer for emotional and hormonal recalibration. Be gentle with yourself.

Create a Comfort-First Recovery Space

Prepare a cosy corner in your home where you can rest, feed, and bond with your baby. Make sure it includes:

• Extra pillows for support (especially if nursing or recovering from a C-section)
• A basket with essentials: water bottle, snacks, nipple balm, maternity pads, burp cloths
• Dim lighting or blackout curtains for rest
• Entertainment within reach—books, TV remote, phone charger

This becomes your little sanctuary during those early days of feeding and healing.

Stock Up on Postpartum Essentials

Before baby arrives, gather these must-haves:

• Maternity or adult pads for postpartum bleeding
• Comfortable, high-waisted underwear
• Peri bottle for gentle cleansing after bathroom use
• Ice packs or witch hazel pads for perineal relief
• Nipple cream and breast pads
• Supportive nursing bras or post-surgical bras
• Loose, soft clothing that doesn’t press on tender areas

For C-section mums, consider an abdominal binder and extra help with stairs or lifting.

Line Up Support (And Say Yes to Help)

One of the most powerful things you can do is organise your support network ahead of time:

• Talk to your partner about shared roles with baby care and household tasks
• Arrange for meal deliveries or prepare and freeze meals before birth
• Ask friends or family for help with groceries, errands, or caring for older children
• If possible, consider hiring a postpartum doula or cleaner—even for a few hours a week

You don’t have to do it all alone. Accepting help is a strength, not a weakness.

Know What’s Normal and What’s Not

Many symptoms are expected in the postpartum period, but there are signs to watch for that warrant medical attention:

Call your doctor or midwife if you experience:

• Heavy bleeding that soaks more than one pad per hour
• Foul-smelling discharge
• High fever or chills
• Severe pain or swelling in your legs
• Difficulty breathing
• Sudden sadness, panic, or feelings of hopelessness that last more than two weeks

Your health matters. Don’t dismiss your own warning signs while focusing on the baby’s.

Prioritise Mental and Emotional Health

The baby blues are common in the first 1–2 weeks and usually pass on their own. However, postpartum depression or anxiety can affect up to 1 in 5 women in Australia. You are not alone—and support is available.

Some tips:

• Talk about your feelings with your partner, family, or friends
• Keep your healthcare provider in the loop
• Join a local or online mum group for emotional support
• Reach out to your GP, midwife, or perinatal mental health service if you’re struggling

Bump2Baby also provides resources and peer support circles focused on emotional wellbeing in the fourth trimester.

Set Realistic Expectations

Forget the pressure to bounce back. The postpartum period is about bonding, recovering, and navigating change—not perfection.

Your home might be messy. Your routines will shift. Some days will feel long. And yet, this is the sacred beginning of something incredible.

Give yourself permission to:

• Rest often, even if it’s just 20 minutes
• Eat nourishing foods without guilt
• Say no to visitors if you’re not ready
• Cry when you need to
• Celebrate the smallest wins

You are doing enough. You are enough.

Final Thoughts

Preparing for postpartum recovery is one of the most loving things you can do—for yourself and your baby. By planning ahead and surrounding yourself with the right support and resources, you’ll enter this new season with more confidence, comfort, and calm.

And remember, Bump2Baby is here to walk with you through the fourth trimester and beyond. You were never meant to do this alone.