15 minute readYou’ve welcomed your tiny new arrival(s) into the world, the bump is disappearing, and you’re likely feeling completely worn out. First things first — congratulations! Bringing new life into the world is no mean feat, so give yourself some credit.
While your mind might be a little preoccupied with all the lifestyle changes your newborn has brought with them, it’s important to keep a check on yourself, too. For the last 40 weeks, your body has undergone some huge transformations.
Even if we discount the huge strain that giving birth can put on the human body, the mere fact that you’ve grown a whole person inside you is, well, rather mind-blowing.
Yes, you’ve now got to take care of your baby, but self-care is equally crucial. The transition from pregnancy to postpartum recovery brings with it a variety of new challenges and, for mothers both experienced and brand-new, lots of questions.
That’s why we’ve written this comprehensive postpartum recovery timeline. Below, you’ll find a detailed rundown of all the most common postpartum recovery stages, along with plenty of tips for caring for — and strengthening — your post-birth body.
How long will it take for my body to heal after birth?
For the majority of moms, it takes around 6 weeks for the most severe aches, pains, and postpartum symptoms to subside. If you had a vaginal delivery without complications, you might even start feeling better sooner than this. If you experienced tearing or needed an episiotomy or C-section, it might take a little longer to fully heal up — in the latter case, it’s common to feel sore or fatigued for 8 weeks or more.
Emotional recovery matters, too. Hormonal shifts, the endless demands of caring for a newborn, and the enormous life transition of becoming a mom — particularly if it’s your first child — can all have a huge impact on how you’re feeling.
A tough physical recovery can also play a huge part in your day-to-day mental wellbeing, but the important thing to remember is recovery comes in waves.
The first week: initial healing
During the first week of postpartum recovery, you’re likely to be pretty sore. Your vagina is might range anywhere from slightly to severely painful, depending on whether or not you suffered a perineal tear.
Bleeding in the first week after birth is also expected. This is your body’s way of clearing out the tissue and blood from your uterus. Along with this, you may experience a sense of physical and mental exhaustion, thanks to the whirlwind of hormonal changes.
Feeling like you’re on an emotional rollercoaster is common, too. The infamous“baby blues” affect up to 80% of new parents, and usually hit around the third or fourth day postpartum and might bring mood swings, irritability, insomnia, and restlessness.
If your baby was delivered via C-section, most movement will feel difficult, but it’s important to get up and take a few steps each day to prevent blood clots.
You might also feel some contractions or cramping, which can be a bit odd. This is actually a good sign — it means your uterus is working hard to shrink back to its pre-pregnancy size.
Week 1 postpartum healing tips
Rest up! The body heals faster when you’re asleep, so (while easier said than done) try to catch as many Z’s as you can.
Get comfy. If you’re recovering from a C-section, pillows are your new pain-busting BFFs. Try supporting your abdomen with a pillow before moving, sneezing, coughing, or laughing.
Address any pain. While not quite as effective as an epidural, over-the-counter painkillers can soothe your post-birth soreness, so don’t be afraid to use them unless advised otherwise by your doctor.
Take a stool softener. Many hospitals won’t let C-section patients leave until they’ve taken a poop, so why not speed things along?
Keep things clean. Perineal tears couldn’t be in a more awkward spot, but you’ve got to keep the area clean. To do this, consider using a peri bottle — a portable bidet designed specifically to gently clean the perineum post-birth.
Weeks 2-4: settling down
As you move into the second to fourth weeks postpartum, you’ll start to see some significant changes and improvements in your recovery. The most intense aches and pains are likely to have subsided by this point, but you’re not out of the woods just yet.
You might notice that your vaginal bleeding (lochia) is becoming lighter and changing in color, from a bright red to a more pinkish or yellowish tone. If that’s the case for you, this means your uterus is healing as expected, and you’re well on your way to making a full recovery.
If you had a C-section, or experienced a tear or episiotomy, there may still be some discomfort, but this should begin to settle down as you approach week 4-5, so hang in there!
Mentally you might still be a little scattered, but again, this is usually quite normal. However, if you experience any of the symptoms below for 2 weeks or longer, it’s important to reach out for help, as they could be a sign of postpartum depression (PPD).
Feeling overwhelmingly sad, often without a clear reason, and crying frequently.
No longer finding joy or interest in things you used to enjoy, including spending time with your baby or loved ones.
Feeling constantly tired, even after getting sleep, or having little to no energy to take care of yourself or your baby.
Struggling to feel a connection with your baby or feeling indifferent towards them.
Experiencing intense anxiety, worry, or panic attacks, sometimes about the baby's well-being or your ability to care for them.
Feeling easily irritated, frustrated, or angry, often with little patience for yourself, your baby, or others.
Either not being able to sleep (even when your baby is asleep) or sleeping too much but still feeling exhausted.
Either a loss of appetite or overeating, sometimes as a way to cope with feelings.
Having trouble focusing, making decisions, or remembering things.
Postpartum depression (which affects around 15% of people) typically starts within a few weeks of your baby being born. Left untreated, PPD has the potential to spiral out of control, so don’t be afraid to talk to your doctor or midwife if you’re suffering from it.
Postpartum breastfeeding
If you’ve chosen to breastfeed or pump, a few weeks in you may still be experiencing sore nipples or some degree of engorgement, where the breasts get too full of milk. Unpleasant? Yes. Annoying? Uh-huh. Treatable? Absolutely.
To help prevent pain or discomfort, check out our complete guide to looking after your boobs while breastfeeding, or try some of the tips below:
Massage your breasts — gentle pressure around the nipple can help to relieve the pressure from milk back-up.
Use a cold compress or chilled cabbage leaves (yes, really!) to reduce pain and swelling.
Express a small amount of milk, either by hand or with a breast pump, before you feed your little one. This will soften your breast and make it easier for your baby to latch.
Week 2-4 postpartum healing tips
Keep resting! Even though you’re starting to feel better, your body still needs time to fully heal.
Drink lots of water. Digestion problems and constipation are common during the first few weeks postpartum. Drink plenty of fluids to prevent them.
Take care of your tear. If you had a tear or episiotomy, continue to keep the area clean.
Take care of your nips. If you’ll excuse the pun, sore nipples suck. Make sure you’ve got some lanolin on hand, and if you spot a clogged duct, check our guide on how to clear it.
Weeks 6-8: recovery & checkup
Six weeks into your journey, your body should be feeling much better. You’ve made substantial progress in your recovery and should feel a lot more like yourself.
You may find that your bleeding has mostly stopped by now, and because your uterus has returned to its pre-pregnancy size, those strange-feeling contractions should’ve stopped.
If you had a tear or episiotomy, this will be well on its way to healing by now. There may still be a few twinges of discomfort here and there, but nothing close to the soreness you’ve already been through!
While it’s normal to have ups and downs — and postpartum depression may still affect you at this stage — emotionally speaking, you’re likely to feel much more balanced.
What happens at the 6-week postpartum checkup?
The six-week postpartum checkup is a key part of your recovery — it’s a chance for you to discuss any concerns or lingering symptoms with your doctor, and get a professional assessment of how well you’re healing up.
Physical exam
First, there’s a physical exam. Your doctor will check your abdomen to make sure your uterus has returned to its pre-pregnancy size. If you had a C-section, they’ll also examine your incision site to ensure it’s healing properly.
If you gave birth vaginally, expect a pelvic exam. Your doctor will assess how your cervix, vagina, and perineum are healing. If you had any tearing or an episiotomy, this is the time for them to make sure everything’s on the mend.
Pain and symptom review
Next up is a conversation about any postpartum symptoms you’re still experiencing. Your doctor will ask about lochia, which should be lighter by now, but if you’re still experiencing heavy postpartum bleeding, they’ll want to investigate further.
They'll also check in on any lingering pain — whether in your pelvic area, back, or C-section scar if applicable. If something still feels off, this is the time to mention it, especially if you’re feeling discomfort during sex or while doing everyday activities.
Mental health check-in
Don’t be surprised if your doctor asks about your mental health, too. No, they’re not your therapist, but they do understand the emotional ups and downs that accompany postpartum life, so try to be open about how you’re feeling. Even if your symptoms seem minor, mention them anyway — as they could be early signs of postpartum depression.
Birth control assessment
Another topic that might come up is birth control. Your doctor will likely ask if you’ve thought about contraception yet. Even if it’s the last thing on your mind right now, it’s important to consider, especially since you can ovulate before your first postpartum period arrives. Your doctor will go over your options and suggest methods that are safe and compatible with breastfeeding, if that’s part of your routine.
Breastfeeding discussion
If you’re breastfeeding or pumping, your doctor will also check in on how that’s going. Whether you’ve got nipple pain, concerns about your milk supply, or questions about pumping, this is a great time to get advice. If you’re having issues, they might even refer you to a lactation consultant for extra support.
By this point, you’re probably eager to get back to your usual activities, so your doctor will likely give you the go-ahead to slowly reintroduce exercise, sex, and other physical activities, assuming everything’s healing well. They’ll offer some advice on how to ease into things and what kind of activities are safe at this stage.
At the end of the appointment you’ll have a chance to ask any questions you’ve been holding onto. Whether you’re curious about sex after pregnancy, or just want to check if certain symptoms are normal, now’s the time to unload — so don’t hold back!
Week 6 postpartum healing tips
Get physical! At this stage in your postpartum recovery, it’s usually safe to start exercising again — just make sure you get the all-clear from your medical practitioner first! Whether it’s a long stroll in the woods or a light jog through the park, any exercise you can comfortably perform could do wonders for your mental and physical health.
Feel the burn. While you should check with your doctor that it’s safe to do so first, performing abdominal strengthening exercises may help to alleviate any lingering aches and pains in your back.
Practice self-love. Yes, you’ve got a little one to care for now, but don’t forget that your happiness matters too. Simple acts of self-care can make a huge difference to your day, as well as maintaining a healthy diet and staying hydrated.
Longer-term recovery
By the time you hit the one-year mark postpartum, you might feel like you’re finally getting back to your old self. But even though you’ve adjusted to your new normal, your body might still feel a little different.
It’s common to carry a few extra pounds or notice that your weight is distributed differently than it was before your bump. This is perfectly normal and part of your body’s natural adaptation to all that it’s been through.
If you’re still breastfeeding, you’ve probably noticed that your breasts don’t look quite the same as they did pre-pregnancy. Again, changes in shape and fullness are to be expected, and your body will keep adjusting as time goes on. If you had a cesarean birth, your scar will have faded significantly by now, but it may still feel numb or tender in places. It’s a long healing process!
On the mental health front, how you’re feeling probably depends on a few factors — like how comfortably you’ve adapted to motherhood and how much sleep you’re getting. Sleep is still crucial at this stage (isn’t it always?), so if you can, try to sneak in naps when your baby naps, especially on the weekends. Sleep deprivation can take a toll on your mental health, so every little bit helps.
If you’re still experiencing painful sex, pelvic prolapse, or urinary incontinence, it’s definitely time to speak with your doctor. These symptoms can linger longer than expected, but there are treatments available that can help you feel more comfortable and restore your sense of normality.
As always, maintaining a healthy diet and regular exercise routine is key to feeling your best. Your energy levels and overall well-being will thank you for sticking with it. And if your baby’s sleep patterns are making it tough to stay on top of your own rest, it might be worth looking into sleep training strategies. Better sleep for your baby can mean better sleep for you—win-win!
Postpartum recovery FAQs
Why is my hair falling out after giving birth?
It can be a little shocking to see clumps of hair in the shower, but don’t worry — it’s totally normal. During pregnancy, your hair probably felt thicker and more luxurious, thanks to pregnancy hormones. They keep your hair in the growth phase, so less of it falls out.
But after birth, those hormone levels drop, and all that hair you held onto decides it’s time to go. This shedding usually starts around 3-4 months postpartum and should level out within a few months. It’s frustrating, but your hair will return to its normal growth cycle soon enough.
What is the 555 rule?
The idea is that for the first five days after birth, you should spend most of your time in bed, resting and bonding with your baby. For the next five days, you can spend time on the bed — so you’re up a little more but still taking it easy. Then, for the following five days, you’re around the bed, slowly easing back into daily activities without pushing yourself. This rule helps remind new moms that rest is a huge part of healing, and it’s okay (and necessary!) to prioritize your recovery.
Do breasts stay bigger after pregnancy?
For many women, breasts do change permanently after pregnancy, but it’s not always about staying bigger. Some moms find their breasts are larger, others notice they shrink, and some just find they look different — less full or with more sagging. If you’ve been breastfeeding, your breasts might gradually return to their pre-pregnancy size after you wean, but it’s common to see some changes in shape and firmness. Everyone’s body responds differently, so there’s no set rule.
Does it take longer to recover from a C-section than a natural birth?
Yes, generally speaking, it does take a bit longer to recover from a C-section compared to a vaginal birth. A C-section is major abdominal surgery, so your body needs extra time to heal. You’ll likely be sore for several weeks, and getting back to your normal activities might take a little more patience.
While vaginal birth recovery can also be tough (especially if you had tearing or an episiotomy), the physical demands of healing from surgery, coupled with caring for a newborn, can make the C-section recovery feel longer. That said, everyone’s experience is different, and plenty of moms recover quickly after a C-section.
Can I speed up the postpartum recovery process?
While there’s no magic trick to speeding up recovery, there are things you can do to support and ease the postpartum period. Rest is key, especially in those first few weeks. Staying hydrated, eating nutritious foods, and gradually reintroducing gentle exercise can also help your body recover more smoothly.
If you had a C-section, follow your doctor’s advice on caring for your incision, and don’t be afraid to lean on loved ones for help with daily tasks. Keep in mind that postpartum recovery is a marathon, not a sprint. Your body went through a lot — so give it the care, patience, and time it needs to heal fully.