The Postpartum Recovery Process: How To Address Physical And Emotional Changes Related To Giving Birth

Postpartum recovery can be challenging and is associated with several physical and emotional symptoms that may be new and unsettling for new parents. After giving birth, having strategies on hand to cope with these new challenges may be helpful, as well as knowledge of ways to find support if you’re struggling with your mental health. 

What is the postpartum period? 

New parents may wonder when the postpartum period begins and ends and what to expect from a postpartum recovery timeline. The postpartum period is sometimes called the “fourth trimester,” but postpartum symptoms can last significantly longer than three months. However, symptoms may resolve for some people within a few weeks of delivery. 

The postpartum healing process is often divided into three different stages:

• Stage one, the acute phase: The first 24 hours after vaginal delivery or C-section.
• Stage two, the subacute or early phase: Up to seven days after giving birth
• Stage three, the late phase: From six weeks to six months after giving birth

Physical health concerns after giving birth 

In the acute phase, a person who just gave birth may experience physical symptoms. They may be fatigued given the amount of physical effort involved in birthing a child. Their pulse, blood pressure, and temperature may be elevated, potentially resulting in shivering or sweating, as if they have a fever. They may also continue to experience abdominal pain, cramps, and contractions. 

These symptoms are often the result of the uterus contracting immediately after giving birth to prevent further loss of blood. Both the cervix and vagina may be bruised and swollen, even if there were no birth complications like a vaginal tear. Below are other potential physical challenges people may experience. 

Health complications 

People who have recently given birth may be at greater risk of certain health complications. For people who gave birth via C-section, blood clots could be a potential danger, so a doctor may recommend regular light movement to keep a person’s blood flowing properly (though actual exercise may be discouraged for up to six weeks after delivery). Some people also experience a higher risk of developing urinary tract infections (UTIs). Although some people may have a decreased desire to urinate, they may be advised to regularly go to the bathroom to reduce the potential for infection.

Urinary incontinence 

While some new parents may not experience the urge to pee at all, others may have the urge to pee constantly and may have trouble controlling their bladder, a condition known as urinary incontinence. Other bathroom-related problems can also occur, including constipation, gas, hemorrhoids, and pain while urinating. These concerns often resolve within a few weeks after giving birth.

Postpartum bleeding 

Postpartum bleeding can be common after giving birth and can last for several weeks. Vaginal bleeding that is comparable to a heavy menstrual period typically occurs for one to four days after delivery. For five to nine days, a person may experience lighter blood flow. Around ten days after giving birth, the vaginal discharge may change from mostly blood to mostly mucus and can last for another four to five days, although this bleeding can continue for up to five weeks. 

Breastfeeding difficulties 

For parents who choose to breastfeed, some birth-related complications can result in problems producing milk. Bodily aches and pains can impede lactation, as can excessively swollen breasts (breast engorgement). Breastfeeding can also lead to nipple soreness and mastitis, an infection of the inner breast tissue. 

Extreme complications 

The above concerns are often considered typical outcomes of recently giving birth and are not often cause for alarm. However, if you experience any of the below complications, reach out to your medical provider as soon as possible:

• Severe headache pain that is not relieved by over-the-counter medication 
• A temperature of over 100° Fahrenheit
• Vaginal bleeding that fills a menstrual pad with blood in less than an hour or that involves blood clots that are larger than an egg
• Vaginal discharge that is not red, brown, white, or clear but is yellow or green and smells unpleasant
• Inability to control bowel movements
• Dizziness, lightheadedness, and nausea
• Changes in vision

Mental health concerns after giving birth 

Exhaustion, sleep deprivation, and extreme hormonal shifts often result in a roller coaster of emotions in the first few days after giving birth. It is not unusual for a new parent to become overwhelmed, cry at little provocation, or believe they are hopeless and incompetent. Some new parents also experience what is known as a “birth buzz,” feelings of happiness and joy related to finally meeting and holding their new baby.

These mood swings can persist for weeks or months after giving birth and are sometimes referred to using the outdated term “baby blues.” These emotions are not necessarily an indicator of postpartum depression or other mental health challenges. However, if sadness, anxiety, or hopelessness are overwhelming your ability to function in any of the following ways, it may be helpful to speak to a mental health professional:

• You are not eating or sleeping regularly
• You are not bonding with your new baby
• You are having thoughts of hurting yourself, your baby, or someone else

How to take care of yourself during the postpartum period

Becoming a new parent can be stressful, especially if you are experiencing any number of physical and mental health concerns. However, there are steps you can take to support yourself through what can be an emotionally intense period in your life, including the following. 

Listen to your body

Pregnancy can be a magical time for some people, but it can also be limiting. Individuals may look forward to the birth of their baby not only because they are eagerly anticipating parenthood but also because they want to return to exercise regimens or other life routines they had to give up while pregnant. However, the postpartum period may not be the time to return to the gym.

Listening to what your body needs and being patient with yourself can be key to postpartum recovery. Gradually working your way back up to what you used to do before you became pregnant may be a healthy way to ensure your well-being. 

Work closely with your doctor

Your obstetrician may be a helpful resource in the weeks and months following your pregnancy, not only because they can ensure your baby is happy and healthy but because they can guide you through recovery. Obstetricians are trained experts in supporting parents and infants through all stages of the pregnancy, childbirth, and postpartum process, and they may have a number of tips and tricks for you to work through some of your symptoms, including:

• Ensuring you are consuming nutritious foods to keep your energy up and helping you come up with a meal plan
• Connecting you to a lactation consultant for problems with breastfeeding
• Developing an exercise routine that can help you re-train the muscles most impacted by pregnancy and postpartum pain, including those in your abdomen and lower back

Attend therapy 

Even if you do not develop postpartum depression, becoming a parent can take a significant toll on mental health. With a new baby at home and potential serious medical side effects of pregnancy that could inhibit your movement for the time being, an in-person therapy appointment may seem like an impossibility. In these cases, online therapy through a platform like BetterHelp may be a more accessible way to connect with a mental health provider during this time. 

You do not have to be diagnosed with a mental illness to attend therapy. Counselors can also guide individuals through challenging emotions and life transitions. Parents can set session times that work for them through an online platform, including outside of standard business hours. In addition, they may be able to access support groups to connect with other individuals experiencing similar challenges. 

Research has indicated that online therapy may be as effective as traditional in-person therapy at addressing several mental health concerns, including those related to the postpartum period. One recent meta-analysis of the use of online cognitive-behavioral therapy (CBT) in treating postpartum depression found that online therapy significantly reduced symptoms.