The Postpartum Recovery Tips No One Talks About—But Should

As a newborn and family photographer, I have had the privilege of meeting so many incredible mums during one of the most exciting, and exhausting, times of their lives. The postpartum period is a rollercoaster. You’re over the moon about your little one, but you’re also running on fumes, trying to figure out how to feel like yourself again.

And here’s the thing, everyone talks about the baby (and rightly so, they’re adorable!), but your recovery matters too. Yet, so much of postpartum recovery is skimmed over, almost treated like an afterthought. The reality? If mum isn’t okay, physically and mentally, then no one in that house is truly okay.

So, let’s talk about the raw, unfiltered truths of postpartum recovery, the things no one really prepares you for.

1. The Bleeding, the Swelling, and the Oh-So-Lovely Afterpains

Nobody quite warns you about how much your body will feel like it’s been through battle. Post-birth bleeding (lochia) lasts for weeks. Not days, weeks. And just when you think it’s slowing down, you move the wrong way, and boom, it’s back with a vengeance.

And then there’s the soreness. Whether you’ve had a vaginal birth or a c-section, everything hurts. Sitting? Feels like you’ve landed on a pile of bricks. Walking? You’ll move slower than your grandma. Oh, and vaginal itching and swelling? Yep, totally normal, but no less irritating.

Also, hemorrhoids? Consider them your new (very unwelcome) friends for a while. And if you think contractions are over after labor, think again. Those small contractions, called afterpains, stick around for several days, especially when breastfeeding. It’s like your uterus saying, “Hey, just a little reminder that I’m still working hard over here.”

What helps?

• Ice packs and witch hazel pads for swelling.
• Stool softeners (seriously, don’t skip these!).
• A peri bottle for gentle cleansing instead of toilet paper.
• Slow, deep breathing when the afterpains hit.

2. The Bathroom Struggles Are Real

Going to the bathroom after birth is its own mini horror story. Whether it’s constipation, trouble urinating, or just plain fear of pushing anything out of your body, the struggle is real.

Some tips:

• Drink all the water. Hydration helps with both peeing and pooping.
• Take stool softeners (again, cannot stress this enough).
• Don’t rush it. Seriously, take your time.
• Use a step stool when sitting on the toilet, it helps align things better.

Also, expect some burning or stinging when peeing. A warm water rinse from a peri bottle can make a world of difference.

3. Food Is Fuel – Make It Count

In those early days, you might forget to eat. You’re busy, you’re exhausted, and you’re focused on keeping a tiny human alive. But your body needs nourishment to heal.

Think iron-rich meals, anti-inflammatory foods (hello, turmeric and ginger!), and healthy fats to support hormone balance. And here’s a game-changer: Stock your freezer before baby arrives. (I shared a whole post on Freezer Meal Prep Ideas Before Baby Arrives—trust me, this will save you.)

Some easy postpartum superfoods:

• Bone broth (healing and hydrating)
• Oatmeal (great for milk supply)
• Nuts and seeds (healthy fats and energy boost)
• Dark leafy greens (hello, iron!)

Related article: Freezer Meal Prep Ideas Before Baby Arrives

4. Your Wardrobe Needs a Postpartum Upgrade

You don’t need fancy postpartum outfits, but you do need comfort. Loose, breathable clothing is a must. But here’s the one tip no one tells you: Invest in larger, dark-coloured underwear.

They’re not glamorous, but trust me, they’re lifesavers. Those cute lace-trimmed postpartum panties? Forget them. Go for the ones that feel like they belong in a grandma’s drawer, soft, stretchy, and big enough to hold a pad the size of a mattress.

And if you’re breastfeeding? Easy-access nursing tops and comfy bras will be your new best friends.

5. Sleep Isn’t Optional. It’s Essential

I know, I know “Sleep when the baby sleeps” sounds like a cruel joke and not always works. But here’s the truth: Sleep is crucial for healing and mental health.

If you can’t get long stretches, get power naps whenever possible. Split shifts with your partner or support person. If a friend or family member offers to hold the baby for a bit so you can rest, say yes. You need sleep. Your body and mind depend on it.

6. Normalise Asking for Help

Postpartum recovery is not a solo mission. You’re not supposed to do it all alone.

• Let people cook for you.
• Accept help with laundry, cleaning, or just holding the baby so you can shower.
• Say yes when someone offers to bring you food or run an errand.

It’s easy to feel like you should be handling everything, but the reality is: You just birthed a human. That alone is enough. Let others step in.

7. Your Mental Health Matters, A Lot

Postpartum blues are normal. Your hormones are all over the place, your body is healing, and you’re adjusting to a completely new reality.

But if feelings of sadness, anxiety, or overwhelm persist, it might be more than the baby blues. Postpartum depression and anxiety are real, and they deserve attention. Seeking help is strong, not weak.

• Talk to your partner or a trusted friend.
• Join a local mum’s group, it helps to hear other women’s stories.
• Reach out to a therapist if you’re struggling.

You don’t have to be alone in this.

8. Breastfeeding: The Beautiful, Painful, Emotional Journey

Breastfeeding is often romanticised as this beautiful bonding experience, and it can be. But let’s be real: It’s also one of the hardest things you will ever do.

Sore nipples, engorgement, latch struggles, supply worries. It’s overwhelming. A good breast pump, nipple cream, and gel pads can make a huge difference. And don’t be afraid to ask for help from a lactation consultant if you’re struggling.

Also, formula is not the enemy. If breastfeeding isn’t working out, a fed baby is what matters most. Be gentle with yourself.

Related article : Breast is best. Is it really true? A breastfeeding project

Related article: 15+ Food best to Avoid when Breastfeeding

Final Thoughts: You’re Doing Better Than You Think

Postpartum recovery is messy, exhausting, and emotional. But it’s also filled with moments of pure magic – those tiny fingers wrapped around yours, the newborn snuggles, the quiet moments where you realise “I made this little human“.

Give yourself grace. Take it one day at a time. And remember: Your postpartum recovery matters just as much as your baby’s needs.

To support you through this incredible yet challenging time, I’ve created this free resources to help make your postpartum journey a little easier:

You’re not alone, mama. Take the time you need to recover and celebrate the new life you’ve brought into the world. And don’t forget, these precious moments deserve to be captured. If you’re interested in newborn photography or just want to talk about your journey, I’m here for you every step of the way.