Looking After Mum: Recovery, Healing and When to Seek Help

Welcoming your new baby into the world is an exciting and emotional time. While much of your attention will naturally focus on your baby, it’s equally important to look after yourself. Your body has been through significant physical and hormonal changes, and recovery takes time.

Whether you have had a vaginal birth or a caesarean section, it is normal to experience discomfort during the first few weeks. Understanding what to expect can help you recover with confidence and recognise when you may need medical advice.

Your Body After Birth

Every woman’s recovery is different. Some women recover quickly, while others need longer, particularly after a difficult birth or caesarean section.

During the first few weeks after birth, your body is healing as your uterus returns to its pre-pregnancy size, your hormones adjust, and any birth wounds begin to repair.

Try to:

Rest whenever possible.
Accept help from family and friends.
Eat a healthy, balanced diet.
Drink plenty of fluids, especially if you are breastfeeding.
Avoid lifting anything heavier than your baby during the early weeks.
Gradually increase your activity as you begin to feel stronger.

Afterbirth Pains (Uterine Cramps)

After your baby is born, your uterus begins to shrink back to its normal size. This process can cause cramps, often called afterbirth pains.

These cramps are usually strongest during the first few days after birth and may feel similar to period pains.

They are often more noticeable:

While breastfeeding, as feeding releases oxytocin, which helps the uterus contract.
After your second or subsequent baby.
During the first three to four days after birth.

Simple pain relief recommended by your healthcare professional and applying warmth to the area may help ease discomfort.

If the pain becomes severe or is accompanied by fever or heavy bleeding, seek medical advice.

Vaginal Bleeding (Lochia)

It is normal to have vaginal bleeding after birth, even if you had a caesarean section.

This discharge, known as lochia, is your body’s way of clearing blood and tissue from the uterus.

The bleeding usually changes over time:

First few days: bright red and similar to a heavy period.
After several days: pink or brown.
Over the following weeks: yellowish or creamy-white.

Lochia usually lasts between 2 and 6 weeks, although this varies from woman to woman.

During this time:

Use maternity pads rather than tampons.
Change your pad regularly.
Wash your hands before and after changing pads.
Maintain good personal hygiene.
When Bleeding is Not Normal

Contact your GP, maternity hospital or emergency services if:

You soak a maternity pad in less than an hour.
You pass very large blood clots (larger than a golf ball).
The bleeding suddenly becomes much heavier after slowing down.
Your discharge has a strong or unpleasant smell.
You develop a temperature of 38°C or higher.
You feel faint, dizzy or generally unwell.

These symptoms may indicate heavy bleeding or an infection and should be assessed promptly.

Looking After Stitches and Perineal Wounds

If you had stitches following a tear or episiotomy, the area may feel sore and swollen for several weeks.

Most stitches dissolve naturally and do not need to be removed.

Helping Your Wound Heal

To reduce discomfort and promote healing:

Wash the area daily with warm water.
Pat dry gently with a clean towel.
Change your maternity pad regularly.
Wash your hands before and after using the toilet.
Wear loose, comfortable cotton underwear.
Drink plenty of fluids and eat fibre-rich foods to avoid constipation.

Some women find pouring warm water over the area while passing urine helps reduce stinging.

Simple pain relief may also help if recommended by your healthcare professional.

Contact Your GP if:
Your stitches become increasingly painful.
The wound opens.
There is redness, swelling or pus.
You notice an unpleasant smell.
You develop a fever or feel unwell.

Recovering After a Caesarean Section

A caesarean section is major abdominal surgery and recovery usually takes longer than after a vaginal birth.

Your hospital team will encourage you to get out of bed and walk as soon as it is safe to do so, as this helps reduce the risk of blood clots and promotes healing.

Caring for Your Caesarean Wound

Keep your wound:
Clean.
Dry.
Free from tight clothing that may rub the incision.

Follow the advice given by your hospital about dressings and showering.

Avoid lifting anything heavier than your baby for the first few weeks unless advised otherwise.

You may find it more comfortable to support your tummy with a pillow when coughing, laughing or standing up.

Seek Medical Advice If:

Your wound becomes increasingly painful.
Redness spreads around the wound.
There is swelling or pus.
The wound opens.
You develop a fever.
You feel generally unwell.

Passing Urine and Opening Your Bowels

Some discomfort when passing urine can occur, particularly if you have stitches.

Drink plenty of water and empty your bladder regularly.

Constipation is common after birth.

To help prevent constipation:

Drink plenty of fluids.
Eat fruit, vegetables and wholegrains.
Keep as active as you comfortably can.

If constipation becomes a problem, your GP or pharmacist can advise on suitable treatments.

Looking After Your Breasts

Whether you are breastfeeding or formula feeding, your breasts may feel full and uncomfortable as your milk comes in.

If you are breastfeeding:

Feed your baby frequently.
Ensure your baby is well attached.
Ask your midwife, public health nurse or lactation consultant for support if feeding is painful.

If you are not breastfeeding:

Wear a supportive bra.
Avoid stimulating your breasts.
Use cool compresses if needed.

Seek medical advice if part of your breast becomes red, hot and painful, particularly if you develop flu-like symptoms, as this may be mastitis.

Pelvic Floor Exercises

Pregnancy and childbirth can weaken your pelvic floor muscles.

Pelvic floor exercises help strengthen these muscles and may reduce the risk of:

Urinary leakage.
Bowel leakage.
Pelvic organ prolapse.

You can usually begin gentle pelvic floor exercises soon after birth unless advised otherwise by your healthcare professional.

Looking After Your Emotional Wellbeing

It is normal to experience a range of emotions after birth.

Many women experience the baby blues during the first week. You may feel:

Tearful.
Emotional.
Overwhelmed.
Irritable.

These feelings usually settle within a few days.

However, if low mood, anxiety or feelings of hopelessness continue for more than two weeks, speak to your GP, public health nurse or maternity team. Postnatal depression and anxiety are common and effective support is available.

Your Six-Week Postnatal Check

You should arrange a postnatal check with your GP at around 6 weeks after birth.

This appointment is an opportunity to discuss your recovery and any concerns you may have.

Your GP may:

Ask about your physical recovery.
Check your blood pressure if needed.
Examine any wounds or scars if appropriate.
Discuss bleeding and pain.
Ask about bladder and bowel function.
Assess your emotional wellbeing.
Discuss contraception.
Answer any questions about breastfeeding or feeding your baby.
Review any ongoing medical conditions.

It is also an opportunity to talk about returning to exercise, sexual activity and any concerns about your recovery.

When Can I Exercise Again?

Gentle walking is encouraged as soon as you feel comfortable.

Increase your activity gradually.

Avoid strenuous exercise until you feel ready and have discussed it with your healthcare professional, particularly if you had a caesarean birth or experienced complications.

When Can I Have Sex Again?

There is no set time when it is safe to resume sexual intercourse after birth.

Most couples wait until bleeding has stopped, wounds have healed and they both feel physically and emotionally ready.

Remember that you can become pregnant again before your first period, so discuss contraception with your GP or healthcare provider.

When to Seek Urgent Medical Advice

Contact your GP, maternity hospital or emergency services immediately if you:

Have heavy vaginal bleeding that soaks a maternity pad within an hour.
Pass very large blood clots.
Develop a temperature of 38°C or higher.
Have severe abdominal pain.
Have an offensive-smelling vaginal discharge.
Notice increasing pain, redness or discharge from your stitches or caesarean wound.
Have pain, swelling or redness in one leg.
Experience chest pain or difficulty breathing.
Have severe headaches, blurred vision or swelling of your face or hands.
Feel persistently low, anxious or have thoughts of harming yourself or your baby.

These symptoms require urgent medical assessment.

Key Points to Remember
Recovery after birth takes time—be patient with yourself.
Afterbirth pains, vaginal bleeding and tiredness are all normal parts of recovery.
Keep stitches and wounds clean and dry.
Follow the advice given after a caesarean section and avoid heavy lifting.
Begin gentle pelvic floor exercises as advised.
Attend your GP for your six-week postnatal check.
Trust your instincts and seek medical advice if something doesn’t feel right.

Looking after yourself is an important part of looking after your baby. Accept help when it is offered, rest whenever you can and remember that recovery is a gradual process. If you have any concerns about your physical or emotional wellbeing, speak to your GP, public health nurse or maternity team.