Postpartum Recovery: What’s Normal and What’s Not

Your body has just accomplished something truly extraordinary – nurturing and bringing a new life into the world. After nine months of anticipation, the joy of finally being home with your newborn is likely overwhelming. In the days and weeks ahead, much of your energy will be devoted to your baby, but it's vital to remember that you need care and kindness too.

Whether your birth was straightforward or complicated, through a caesarean section or vaginal delivery, long or short, it was a significant event for your body. It’s been through a major experience, and healing will take time.

Postpartum recovery isn’t something that happens overnight. While many new mothers begin to feel more themselves after six to eight weeks, a full recovery can often take longer. You might feel disconnected from your body or frustrated with the pace of your progress—but try to be gentle with yourself. Your body doesn’t run on schedules or expectations. What it truly needs now is rest, nourishing food, and your patience.

Your hormones will also be adjusting, and it's completely normal to feel more emotional or find your thoughts a bit clouded. These changes will ease with time. Still, if you ever feel overwhelmed to the point of considering harm to yourself or your baby, please don’t keep it to yourself. Speak to someone you trust, or reach out for support—call 988, the Suicide and Crisis Lifeline.

Throughout your postpartum recovery, prioritising your well-being is not a luxury—it’s a necessity. You're healing, you're adjusting, and you're doing your best. That’s more than enough.

It took many months for your body to grow and birth your baby, so it’s perfectly natural that recovery will take time too. The good news is that, although it may feel slow at first, most new mothers begin to feel more like themselves within a few months.

That said, the journey through postpartum recovery isn’t without its hurdles. You may notice your body healing at a different pace than you hoped. This is entirely normal. The most important thing you can do is give yourself permission to rest. If your days consist only of feeding your baby, catching a bit of sleep, and grabbing something to eat, that’s more than enough right now.

During those initial six weeks, try to stay in tune with your own body. You’ll naturally be focused on your baby, but it’s equally important to notice how you’re feeling. These small check-ins can help you spot anything that might need extra care.

As your strength begins to return, be mindful not to push yourself too hard. Doing too much too soon can slow your progress. Focus instead on nourishing meals, plenty of fluids—especially if you’re breastfeeding—and as much sleep as you can manage.

If you’ve had a caesarean section, your recovery might come with a few more limits. For example, you’ll likely need to avoid driving or lifting anything heavier than your baby for a while. Your healthcare provider will guide you on when it’s safe to return to regular activities.

Be gentle with yourself. Healing takes time, and you’re doing beautifully.

Healthcare professionals generally describe postpartum recovery in three distinct stages: the acute phase, the subacute phase, and the delayed phase. Understanding these phases can help you feel more in control and supported throughout your healing journey.

Acute Phase: This covers the first six to twelve hours after giving birth. It's a time when you're most vulnerable to complications such as eclampsia or heavy bleeding. During this phase, your medical team will closely monitor vital signs like your blood pressure and heart rate, as well as check for any unusual swelling or excessive blood loss. It's a critical period of observation and care.

Subacute Phase: Starting around 24 hours after birth and lasting up to six weeks, this phase still involves significant physical changes, although serious medical concerns become less likely. Your healthcare provider will watch for issues such as cardiomyopathy, symptoms of postpartum depression, and any signs of urinary incontinence. It's a good time to remain attentive to your body’s signals and stay connected with your support network.

Delayed Phase: Extending from six weeks to about six months postpartum, this phase is marked by slow but steady recovery. Muscles and tissues are gradually returning to their pre-pregnancy state. During this time, you might receive treatment or advice for challenges like pelvic floor dysfunction, discomfort during intimacy, or uterine prolapse. Continued care and patience are key.

Postpartum recovery is different for everyone, and each stage brings its own set of experiences. Knowing what to expect can help ease worry and empower you to seek the right care at the right time.

Postpartum recovery involves many physical and emotional changes. Knowing what’s typical and when to seek help can make all the difference. You’re not alone—and you’re doing an amazing job.

Abdominal Discomfort
As your womb gradually returns to its pre-pregnancy size, you may experience cramping or a dull ache in your lower abdomen—commonly known as “afterpains.” These sensations can intensify during breastfeeding, as nursing prompts your body to release hormones that help the uterus contract. A warm compress, such as a hot water bottle or heating pad, often brings comfort. Typically, this pain should lessen with time. However, if it worsens or becomes persistent, it’s wise to consult your doctor.

Emotional Shifts: The 'Baby Blues'
Bringing your baby home is a joyful experience—but it can also come with unexpected waves of sadness. You might find your emotions swinging rapidly, which is completely normal and happens to about 70–80% of new mothers. This is often referred to as the “baby blues” and is linked to hormonal changes. Talking openly with a friend or loved one can be a great comfort. If these low feelings persist beyond a few weeks or start to affect your daily life, it may signal postpartum depression—a more serious condition. If you’re experiencing deep sadness, hopelessness, or distressing thoughts, please seek help from a medical professional without delay.

Digestive Discomfort: Constipation
Constipation is quite common in the days following birth. It might be caused by pain relief medications, anaesthesia, or even anxiety—especially if you have stitches from a tear or episiotomy. Many mothers worry about straining and causing pain or damage. To help things move along, stay hydrated and eat fibre-rich foods. A doctor may also recommend a gentle stool softener. If you haven’t had a bowel movement within four days of giving birth, it’s important to reach out for medical advice.

Coping with Haemorrhoids
Haemorrhoids—swollen veins around the rectum—may appear during pregnancy or as a result of pushing during labour. They can be sore, itchy, and may bleed slightly after using the loo. One simple remedy is applying witch hazel, especially if it’s been chilled in the fridge. Over time, these symptoms should ease as part of your postpartum recovery. If they remain bothersome or don’t improve, your GP can offer further treatment.

Mood Changes
Giving birth is a powerful life event, and it can bring on a wide range of emotions. It’s quite common to feel low, tearful, or anxious in the early days following delivery—a reaction often known as the “baby blues.” You might notice sudden mood changes, difficulty sleeping, or bouts of crying. These feelings usually ease on their own within two weeks. During this period, it’s important to be gentle with yourself. Talk about how you're feeling with your partner, a friend, or a family member, and don’t hesitate to ask for support when needed.

However, if your mood becomes more intense—such as losing interest in things you usually enjoy, feeling extremely tired, or experiencing thoughts of self-harm—it could be a sign of postpartum depression. This is different from baby blues and may require professional help. Reach out to your GP or midwife if:

• Your symptoms persist beyond a couple of weeks,

• You’re struggling to care for your baby,

• Everyday tasks feel overwhelming,

• Or you have thoughts of harming yourself or your baby.

Support is available, and treatments such as counselling or medication can be very effective in easing these symptoms. Your mental health is a vital part of your postpartum recovery.

Need Support?

You're not alone. If you're struggling with mood changes after birth, book a free discovery call today. Get the compassionate support you deserve—right when you need it most.

Healing from Stitches or Staples
If you had a tear or surgical cut (episiotomy) during birth and needed stitches in the perineal area, they usually dissolve on their own within 7–10 days. It’s essential to keep the area clean to prevent infection. Use a squirt bottle with warm water to rinse gently after using the toilet, and pat dry with a soft cloth—avoid wiping with toilet paper, which can cause irritation. As tempting as it might be, avoid touching the area too often. If you notice increased pain, discharge, or the wound looks infected, speak to your doctor.

If your baby was delivered by caesarean section, your visible stitches should begin to heal within 5–10 days, although internal healing can take up to 12 weeks. Keep an eye on the incision site for any redness, swelling, or pus, and contact your healthcare provider if you develop a fever or any signs of infection. In some cases, staples are used instead of stitches—they are typically removed within a week. Keeping the area clean and dry is a key part of safe postpartum recovery.

Hair and Skin Changes
During pregnancy, hormonal changes slow down hair loss, which often gives you a fuller head of hair. However, after the baby arrives, it's common to notice more hair shedding for a few months. This is a normal response as hormone levels adjust, and the process will settle in time.

As for your skin, stretch marks from pregnancy won't disappear immediately, but they will likely fade over the coming months. Any areas of darkened skin—like facial pigmentation or the line down your belly—should gradually return to their usual colour too.

Water Retention
It’s perfectly natural to want the puffiness you experienced during pregnancy to disappear quickly. However, it may stick around for a little while yet. This swelling—often called postpartum oedema—is your body’s way of adjusting after birth and is linked to increased levels of the hormone progesterone. You might notice it more in your hands, ankles, or feet. Usually, it eases within a week after delivery. If the swelling persists or worsens, it’s a good idea to speak with your doctor.

Weight Loss
Many new mothers hope to shed pregnancy weight straight after birth, but the reality is usually more gradual. While it’s normal to lose around 2.5 to 5.5 kilos during childbirth (depending on your baby’s size), further weight loss tends to slow down considerably. If you gained the average 11–16 kilos during pregnancy, it might take several months to return to your pre-pregnancy weight. Some women find breastfeeding supports weight loss, while others don’t notice much change. Try to stay patient, eat well, and focus on nourishing yourself and your baby. Your body has done something incredible—be kind to it as it moves through postpartum recovery.

After giving birth, it's essential to stay attuned to how your body feels. While some discomfort is completely normal during postpartum recovery, excessive pain or unusual symptoms could signal a more serious concern. It’s easy to become so focused on your baby that you overlook your own health—but your well-being matters just as much.

Even though the birth is behind you, that doesn’t mean all risks have passed. Certain health issues related to childbirth can develop days or even weeks later, and being aware of warning signs could be life-saving.

Serious Health Concerns to Watch For

• Heavy Bleeding (Postpartum Haemorrhage): Although rare, it can be dangerous. If you’re soaking through more than one sanitary pad per hour, contact your doctor straight away. If left untreated, this condition can be life-threatening.

• Persistent Headaches and High Blood Pressure: A severe headache that won’t go away—especially if accompanied by raised blood pressure—could point to an increased risk of stroke. Don’t hesitate to seek medical advice.

• Deep Vein Thrombosis (DVT): Blood clots in deep veins, while uncommon, can occur after pregnancy. Warning signs include pain or tenderness in the leg, redness, or warmth to the touch. If the clot travels to the lungs, it can be extremely serious, so immediate medical attention is critical.

• Postpartum Preeclampsia: This rare condition can appear within 48 hours after delivery, or up to six weeks later. Like preeclampsia during pregnancy, it causes high blood pressure and can affect your organs. You may not notice symptoms unless your blood pressure is being monitored, but signs can include intense headaches, swelling in your hands or feet, vision problems, pain under your ribs, or sudden weight gain. If you suspect this condition, call your doctor immediately.

Throughout your postpartum recovery, remember: it’s always better to be cautious. If anything feels off—physically or emotionally—trust your instincts and reach out for help. You deserve attentive care as you heal and adjust to life with your baby.

According to medical guidance, care after childbirth should be seen as a continuous journey—not just a single appointment. It’s recommended that you have an initial check-in with your healthcare provider around 2 to 3 weeks after birth, either over the phone or in person, to discuss any early concerns or symptoms you may have experienced.

A more in-depth postnatal assessment should take place between 6 and 12 weeks after delivery. During this visit, your healthcare professional will carry out a physical examination, checking your abdomen, vagina, cervix, and uterus to ensure everything is healing as expected.

This is also an opportunity to talk through various aspects of your postpartum recovery, including:

• Your emotional health and mood

• Sleep patterns and fatigue

• Any lingering physical symptoms

• Contraception options and birth spacing

• Feeding your baby and general infant care

• When it’s safe to resume sexual activity

• How you're adjusting to life with a newborn

Postpartum recovery is a journey that looks different for every mother—but you don’t have to walk it alone. Whether you’re looking for guidance, emotional support, or just someone to talk things through with, help is just a step away.

Book your free discovery call today and take the first step toward feeling supported, heard, and empowered in this new chapter.

Read also our latest article: “5 Things You Should Never Say To Your Child”