Looking after yourself after birth

And while your baby is now the centre of your universe, this blog is your gentle reminder that you matter too. Your body, your mind, your sleep (what’s that again?) – they all need your attention and care. So, let’s take a moment to do just that and focus on you.

Your body after birth

Whether you had a vaginal birth or a caesarean, your body is in recovery mode. And it’s not just one thing – it’s a whole symphony of healing, adjusting, and rebalancing. Here’s a few things you might be experiencing:

Vaginal bleeding (lochia)

After birth, your uterus sheds its lining, which means bleeding – called lochia. It starts off bright red, like a heavy period, and gradually fades to pink, brown, and then watery. This can last up to six weeks. ^1,2,3 You might pass small clots, but if they’re larger than a 50c coin or the bleeding gets heavier or smelly, check in with your GP or midwife immediately.

Pads are your best friend here – tampons aren’t recommended while your uterus is healing.²

Stitches and soreness

If you had a vaginal tear or episiotomy, you’ll likely have dissolvable stitches. These usually heal within a few weeks and don’t need to be removed. The area might feel bruised or tender and sitting down gently becomes an art form. Ice packs, warm baths, and over-the-counter pain relief safe for use during breastfeeding (like paracetamol or ibuprofen) can all help.^2,3

If you had a caesarean, your scar may feel numb or tender for a while. Avoid lifting anything heavier than your baby for the first six weeks, and keep an eye out for redness, oozing, or increased pain around the wound.^2,3

Uterine contractions and cramping

These are contractions of your uterus that help shrink it back to pre-baby size. They’re more noticeable if this isn’t your first baby and often kick in during breastfeeding (thanks, oxytocin).^2,3 They can feel like mini labour cramps, but they’re normal – and, thankfully, pain relief can help.

Breast changes

Your milk usually comes in around day three, and when it does, your breasts may feel like they’ve doubled in size overnight. They can be hard, warm, and tender – especially if you’re engorged.^2,3 Leaking is common, and nipple tenderness is normal in the early days of breastfeeding.

Cold compresses, gentle massage, and feeding frequently can help. If your nipples are cracked or bleeding, or feeding is painful, reach out to a lactation consultant or call the Australian Breastfeeding Association helpline on 1800 686 268.^2,4

Hair loss

Three to four months after birth, you might notice your hair falling out more than usual. Don’t panic – you’re not going bald. It’s a hormonal shift, and your hair will likely return to normal within six to twelve months.^2,3

Varicose veins

Varicose veins are swollen, sometimes painful veins that can appear during pregnancy and linger after birth. They’re most common in your legs, but can also show up in your vulva or vagina. They’re caused by increased blood flow and pressure from your growing uterus, and they often ease within six to twelve months. If they’re painful or you notice redness or swelling, check in with your GP. Gentle movement, support stockings, and staying hydrated can help reduce discomfort.^1,2,3

Haemorrhoids and bowel movements

Haemorrhoids are varicose veins around your bottom – and they’re not uncommon after birth. They can be itchy, sore, and may bleed after a bowel movement. Salt baths, haemorrhoid creams, and a high-fibre diet can help ease things. If you haven’t had a bowel movement in a few days or it’s painful, speak to your GP.

Urinary incontinence or difficulty emptying the bladder

Leaking when you laugh, sneeze or cough? It’s more common than you think. Many women experience urinary incontinence after birth – especially after a vaginal delivery. It’s usually caused by weakened pelvic floor muscles, and the good news is that pelvic floor exercises (like Kegels) can help. If you’re still having trouble after six weeks, or feel a dragging sensation or lump in your vagina, reach out to your GP or a women’s health physio.^1,2,3

Rest is not a luxury (even if it feels like one)

We know, “sleep when the baby sleeps” sounds like a cruel joke when there’s laundry, dishes, and 47 unread messages to deal with – and of course, the baby refuses to sleep when it’s convenient. But rest really does help your body heal and your mind reset.^2,4,5

• Going to bed early
• Sharing night feeds or nappy changes with your partner
• Saying yes to help (meals, cleaning, holding the baby while you nap – whatever it is, take every offer you get!)
• Using feed time as rest time – try reclining while feeding
• If pain is keeping you from sleeping, ice packs, warm showers, or gentle breathing exercises can help you wind down

Eat like you love yourself

Your body needs fuel to not only recover from childbirth but to also produce milk if you’re breastfeeding. You don’t need a perfect diet, but it’s recommended to aim for:^2,5

• Plenty of water (keep a bottle nearby during feeds)
• Wholegrains, veggies, protein, and healthy fats
• Easy snacks you can grab one-handed (hello, bliss balls and boiled eggs)

If you’re too tired to cook, take advantage of frozen meals. And if someone offers to cook for you – say yes.

Move gently and move often

Exercise might feel like a distant dream, but even a short walk can boost your mood and energy. Start slow with:^2,6

• Gentle pelvic floor exercises (yes, even while feeding)
• Deep abdominal breathing to support your core
• Walking with the pram or doing stretches while the kettle boils

Avoid high-impact activity (like running or sit-ups) for at least 12 weeks, and check in with a physio if you’re unsure.⁶

Self-care isn’t selfish – it’s survival

You don’t need a spa day to practice self-care. Self-care can be tiny, joyful moments that remind you you’re still you.

• Listening to a podcast while feeding
• Painting your nails during nap time
• Going for a walk with a friend (or solo!)
• Watching your favourite show without guilt
• Meeting other mums at a local group or library story time

Even 30 minutes a day just for you can make a big difference.⁴

Your emotional health matters too

The baby blues are real – and common. Around 80% of new mums feel teary or anxious in the first week or two.^1,2,3 But if those feelings stick around or get worse, it could be postnatal depression or anxiety.

Signs to look out for include:^1,2,3

• Feeling hopeless, numb, or overwhelmed
• Trouble sleeping (even when baby sleeps)
• Loss of interest in things you usually enjoy
• Thoughts of harming yourself or your baby

The most important thing to remember is that you’re not alone. Talk to your GP, midwife, or call a support line like:

• PANDA – Australia’s National Perinatal Mental Health Helpline: 1300 726 306
• ForWhen – Perinatal Depression & Anxiety Helpline: 1300 242 322

Remember: You’re doing something incredible. And while your baby needs you, you need you too. So, eat the snack, take the nap, ask for help, and be kind to yourself. Because looking after your baby starts with looking after you.