Mastering the Postpartum Phase: Your Comprehensive Guide
Navigating the Fourth Trimester
Congratulations on your journey to motherhood! The postpartum phase is an incredible period of transformation and adjustment, both physically and emotionally. In a world that’s always on the go and glorifies snap back culture after birth, it’s essential to carve out the time and space you need for recovery and self-care…read the last part again. Whether you’re an expecting mom or already navigating the early postpartum weeks, this guide is here to support you.
Rediscovering ‘Lying In’ for Postpartum Healing
In days gone by…more like decades ago, the concept of “lying in” allowed new parents to rest, recover, and bond with their newborn. This cherished tradition is still honored in some cultures. But in today’s fast-paced world, we’re redefining the postpartum phase as a crucial time for well-being. The “lying in” period is equivalent to the first three to six weeks after childbirth, providing the body with the necessary time to heal, prepare for postpartum checkups, and adjust to parenthood.
Building Your Postpartum Village
The postpartum phase is the perfect opportunity to cultivate your “village” of support—a network of friends and family dedicated to nurturing you during this significant period. It’s essential to remember that this stage is not just about recovery but also about emotional and psychological adaptation. Reaching out for help and creating a strong support system can make all the difference. Yeah yeah I know mom and auntie are going to “come by” to help out but what does that really mean? Unless you’re specific in your needs, boundaries, and requests, guess what, mama and ‘em are only coming by to googly eye over the baby while you haven’t showered for three days and your sink resembles a landfill. In other words, our traditional village is no longer. Plan, ask, and hold the village accountable for your needs.
Tips for Optimal Postpartum Care
Recreate the ‘Lying In’ Period
Plan for a month of healing, regardless of how you feel or give birth. Delegate domestic tasks to family and friends, and set boundaries…it’s a thing, do it…with visitors to ensure you have the space to recover.
Prep Food in Advance
Stock your freezer with pre-made meals, organize a food train with friends, or explore convenient meal services to ease the postpartum meal prep. Add UberEats, Door Dash, or your favorite take out restaurants to your baby registry.
Create a ‘Postpartum Kit’
Assemble a kit or designate a helper to prepare this kit for you. Stuff basket or cart with postpartum essentials such as maxi pads, peri bottle, herbal sitz bath, hair ties, comb and brush, moisturizers, ChapStick, travel sized deodorant and mints. Don’t forget to add individual snacks and drinks. Just because you just had a baby doesn’t mean you can’t smell and look good too.
Consult a Pelvic Physical Therapist
Seek guidance from a pelvic physical therapist before and after childbirth to ensure proper physical recovery because a whole 5-10lb just came out of your vagina. It’s not the same plus peeing on yourself when you sneeze should NOT be considered your new normal. Most pelvic floor therapist will see you after 6 weeks postpartum and many insurances cover it.
Reconnect with Your Body
Explore gentle methods to reconnect with your postpartum body, including massages or online programs designed for new moms. YouTube has free videos to help with postpartum recovery and fitness. Find something you like, try it, and if content is limited check out your local resources.
Consider a Postpartum Doula or Newborn Care Specialist
I almost feel like putting this in all caps…If you need extra support, don’t hesitate to hire a professional to assist during those challenging early weeks. It’s an investment, yes, but worth every penny. Mama and ‘em are okay but having a postpartum doula or newborn care specialist is a game changer…I promise you! They care for you, help organize the home, help you Get. More. Sleep with a newborn…need I say more? This is no longer only a luxury for the wealthy it’s a luxury for every newborn parent you must plan for it. Want to learn more, let’s talk.
Take Your Time to Recover
Snap back culture is a lie…read that twice! Don’t rush the healing and recovery process. You just push out or had surgery of a little human. Give yourself the grace to heal at your own pace and reconsider your postpartum expectations. Trying to get back to doing life or regaining your pre-pregnancy body at two weeks postpartum is not healthy or realistic for most of us. It’s also very damaging emotionally to take on that burden when there are 50-11 other things you have to think about being a newborn parent.
Explore Postpartum Literature and Podcasts
Dive into postpartum books like “The Fourth Trimester” and “The First Forty Days” and tune into podcasts like “Birthing Instincts”, “Evidence Based Birth Podcast”, “Hello Postpartum Podcast”, “The Fit Postpartum Mom”, and “The Birth Hour” for valuable insights and personal stories.
Accept Help
It’s okay to ask for and accept help. It’s really one of the few times people will help without strings attached. Embrace your postnatal “village” and don’t be afraid to call on your support network. Sometimes we must step outside of our family circle and seek support from other places.
Nurturing Yourself During the Fourth Trimester
The postpartum phase is a time for self-care, healing, and bonding with your newborn. Embrace the opportunity to create your support network and prioritize your well-being but remember this is not always possible without proper planning before baby comes. Remember, it’s perfectly okay to ask for help and explore resources that cater to your unique postpartum journey.
Stay tuned for more tips, insights, and stories to help you master the fourth trimester. If you’re seeking further guidance let’s chat about getting you postpartum doula or want to connect with a like-minded community, follow us on social media at @roots_midwifery.
Be well,
Stephanie
By Stephanie Johnson, Founder of Roots Midwifery
We are dedicated to offering the highest standard of midwifery care, homebirth, and doula support, with our midwife Stephanie and team including Nurses, Lactation Consultants, Doulas, and Fertility and Birth Educators. Our blog features expert guidance on everything from midwifery care, postpartum wellness and challenges, breastfeeding and bottle-feeding to infant care and safety, plus a whole lot more. Enjoy!
Want to explore midwifery care, doula support or preparation classes for your growing or new family? Reach out today.