I'm a chocolate-loving nutritionist,
pre & postnatal coach, doula and let's face it- total birth nerd 🤓.
I'm here to help you cut through mommy-marketing and pinterest perfection to confidently cultivate a pregnancy and postpartum experience you totally love.
Getting ready to welcome a new baby? While you’re checking off your birth bag list and buying those cute onesies, don’t forget to make your own postpartum recovery kit! The first week postpartum is an intense recovery period. You’ll experience vaginal bleeding, perineal pain, sore nipples, and other uncomfortable physical and emotional changes throughout the fourth trimester. The good news is that discomfort is temporary AND you can ease this time by creating a kit of postpartum care essentials for your recovery after birth.
Get ready to embrace your inner granny because those delicate, lacy panties won’t cut it for a while. Stock up on some high-waisted, super stretchy, and ultra-absorbent undies. Trust me, you’ll appreciate the extra coverage and comfort while your body heals. Disposable mesh underwear is also a great option for the first few days. Many hospitals will send you home with extra mesh underwear, but if you want to get some extra, we recommend these from Frida Mom.
The hospital will often send you home with a peri bottle, but I recommend this one from Frida Mom. Its J shaped spout makes it much easier to use. You can fill it with warm (not too hot!) water to clean your perineal area after using the bathroom. This is especially helpful if you experience any vaginal tears from delivery.
Bowel movements after birth are an adventure in itself and the first bowel movement postpartum can be a little intimidating. Staying hydrated and using a squatty potty can make things easier, but you may also benefit from using a stool softener.
Ah, the joys of postpartum bleeding! It’s like having a second period, but this time with a vengeance. Make sure to have a hefty stash of super-absorbent pads on hand. Whether you prefer disposable or washable pads, having enough of them will save you countless trips to the store. Disposable underwear, like depends, are a great option. Menstrual cups and tampons aren’t the best option until your body heals and you’re cleared by your provider around 6 weeks postpartum. Even if you had a cesarean delivery, rather than a vaginal birth, your vagina and uterus are still healing.
If you experienced any vaginal tears, you may want to try an herbal site bath. A sitz bath is a shallow basin filled with warm water and soothing herbs that helps relieve pain and promote healing. The shallow basin sits on the top of your toilet so you can just sit back, relax, and let the warm water work its magic.
Nipple soreness and discomfort, whether you are breastfeeding or pumping, is common! That’s where nipple cream becomes your best friend. Look for a cream that is safe to use while pumping or before baby latches. I recommend this one from Motherlove or this one from Earth Mama.
Spritz for your bits! It usually contains soothing ingredients like witch hazel, aloe vera, and herbal extracts to cool and calm any discomfort or swelling down there. When choosing a perineal spray, make sure to read the ingredients and choose one that is free from any harsh chemicals, fragrance or irritants. I like this perineal foam from Frida Mom. Add a bit to the top of a clean pad and feel that sweet relief.
Your body just created a human being – talk about superpowers! But all that hard work can leave you feeling a bit depleted. Make sure to fuel up with nutritious snacks that are easy to grab and munch on. Think energy bars, yogurt, fresh fruit, and maybe even a batch of lactation cookies to boost your milk supply. Your nutrient needs actually increase postpartum, compared to pre-pregnancy and pregnancy. If you’re hungry, EAT! It’s also a good idea to have a water bottle handy at all times. You need approximately 100 ounces of water per day and an additional 500 calories (compared to pre-pregnancy) to support milk production, healing, rebuilding your nutrient stores during the postpartum period.
Okay, this one isn’t an actual product, but it’s absolutely essential. Having an emotional support system in place is the best way to provide peace of mind through this time. Remember, you’re not alone in this journey. Reach out to a family member, other new parents, or even consider joining a support group. Having a strong support system can make a world of difference when you’re navigating the baby blues, postpartum depression or the normal ups and downs of postpartum recovery.
Remember, postpartum recovery takes time, take it slow and it’s okay to ask for help when you need it. Surround yourself with love, take care of your body, and cherish those snuggles with your little one. You’ve got this, and I’m cheering you on every step of the way!
Want my full list of postpartum essentials? Download my free postpartum essentials checklist, with everything you need to have a smooth transition postpartum.
The post may contain affiliate links and the site may earn a commission on some products.
Every item on this page is chosen and recommended by the LWW team.
Read more about our Affiliate Disclosure here.
Get all my favorite tips, tricks and recipes delivered straight to your inbox.
Let’s hang out!