Prepare for your recovery after birth

After months of pregnancy and the experience of giving birth, your body needs time to recover. The first few weeks with your newborn can bring physical changes, tiredness and a range of emotions as you adjust to life with your baby.

Recovery after birth is different for everyone. Your experience may depend on the type of birth you had, whether you experienced any complications and how you’re feeling physically and emotionally. Some changes may settle within a few weeks, while others can take longer.

Understanding what to expect can help you prepare for the postnatal period, recognise when something may need medical attention and arrange the support you might need at home.

What happens to your body after birth?

Your body goes through several changes after giving birth as it begins to recover from pregnancy and birth. Some are noticeable straight away, while others develop over the following days and weeks. For more information, read the NHS guide to your body after birth.

You may experience:

• Afterpains: Cramping as your womb contracts and gradually returns towards its pre-pregnancy size. These cramps can sometimes feel stronger during breastfeeding.
• Vaginal bleeding: Bleeding after birth is normal, even if you had a caesarean section. It usually becomes lighter over time.
• Breast changes: Your breasts may feel fuller, heavier or tender as your body begins producing milk, whether or not you choose to breastfeed.
• Tiredness: Giving birth, recovering physically and caring for a newborn can leave you feeling exhausted.
• Changes to your pelvic floor: Your pelvic floor muscles may feel weaker after birth, and you may experience some difficulty controlling your bladder.

These changes do not all resolve at the same pace. If you have concerns about your symptoms or feel that something is not improving as expected, speak to your midwife or GP.

Postnatal bleeding and what to expect in the weeks after birth

Postnatal bleeding, also known as lochia, is part of the body’s recovery after birth. It consists of blood, discharge and tissue from the womb and occurs after both vaginal and caesarean births.

The bleeding is often heavier during the first few days. It should gradually become lighter and may change from red to brownish or pink before becoming paler. It commonly lasts around six to eight weeks, although it can continue for longer. The NHS provides further information about bleeding after birth.

To manage the bleeding while you recover:

• Use maternity or sanitary pads, changing them regularly.
• Monitor how the bleeding changes in colour and amount.
• Follow your maternity team’s advice on postnatal care.

Avoid using tampons or menstrual cups during the initial postnatal recovery period, unless a healthcare professional advises otherwise, as they may increase the risk of infection while your body heals.

If your bleeding becomes heavier rather than gradually easing, contains clots, develops an unusual or unpleasant smell, or occurs alongside a fever, shivering or worsening abdominal or pelvic pain, contact your midwife or GP promptly for advice.

Soreness and physical discomfort after birth

Soreness and discomfort are common after giving birth, but the type and severity can vary depending on your birth experience.

After a vaginal birth, you may experience tenderness, swelling or bruising around the area between the vagina and anus. If you have a tear during birth or need a small cut to help your baby be born, you may need stitches to help the area heal. The stitches usually dissolve on their own, but the area may remain sore for a while as it heals.

If you had a caesarean birth, you will need time to recover from the operation. Your abdominal wound may feel sore, and everyday movements such as getting out of bed, coughing or lifting can initially be uncomfortable.

To help manage discomfort:

• Follow the pain relief advice given by your maternity team, including checking which medicines are suitable if you’re breastfeeding.
• Keep any stitches or wounds clean and follow the care instructions you’ve been given.
• Move gently and increase your activity gradually as your recovery allows.
• Avoid pushing through pain or returning to physically demanding activities before you’re ready.

Pain that is severe, worsening or not improving should not be dismissed as a normal part of recovery. Contact your midwife or GP if you’re concerned about your healing, particularly if you notice increasing redness, swelling or pain around your stitches or caesarean incision. You can find more advice in the NHS guide to recovering after birth.

Rest, sleep and looking after yourself

Rest is an important part of recovering after birth, but it can be difficult to prioritise when you’re caring for a newborn. Feeding, changing and settling your baby can make sleep unpredictable, particularly during the first few weeks.

Where possible, try to keep your expectations of yourself realistic. You do not need to return immediately to your usual household routine, and it’s reasonable to ask others to take on some everyday responsibilities while you recover.

Practical ways to support yourself include:

• Accepting help with meals, shopping, cleaning and other household tasks.
• Keeping water and easy-to-prepare food nearby, especially during feeds.
• Taking opportunities to rest when support is available.
• Asking for help with caring for your baby when you need time to recover.

If you have had a caesarean birth, significant tearing or other complications, your recovery needs may be different. Follow the individual advice provided by your healthcare team rather than comparing your progress with someone else’s.

Emotional recovery after birth

Physical recovery is only one part of the postnatal period. Hormonal changes, sleep deprivation, the experience of giving birth and adjusting to caring for a newborn can all affect how you feel emotionally.

You might feel happy and excited one moment, then tearful, anxious or overwhelmed the next. Some people adjust quickly, while others need more time and support.

In our guide to improving your mental wellbeing during pregnancy, we explored the importance of looking after your mental health. After birth, it’s just as important to recognise changes in your mood and seek support if you’re struggling.

What are the baby blues?

The baby blues are common in the first few days after birth. You might feel tearful, irritable, anxious or unusually emotional. These feelings usually settle within two weeks.

If these feelings continue beyond the first couple of weeks, become more intense or make it difficult to manage day-to-day life, speak to your midwife, health visitor or GP.

Recognising postnatal depression and anxiety

Postnatal depression and anxiety can develop after birth and may begin gradually or become noticeable later. Symptoms can include persistent low mood, frequent worry, feelings of hopelessness, difficulty enjoying things or finding it difficult to cope.

You may also struggle with sleep even when you have the opportunity to rest, or experience difficult feelings about bonding with your baby. These symptoms are not something you have to manage alone. Contact your GP, midwife or health visitor if you’re concerned about your emotional wellbeing. You can read more about the symptoms and support available for postnatal depression. Support and treatment are available, and you do not need to wait until symptoms become severe before asking for help.

Getting support at home during the first few weeks

Preparing for life with a newborn often involves thinking about feeding, sleeping arrangements and the things your baby will need. It’s just as important to consider what you will need while recovering.

If possible, arrange practical support before your baby arrives. This could mean asking a partner, family member or friend to prepare meals, help with household tasks or take care of everyday errands.

You may also find it helpful to identify who you can contact if you’re worried about your recovery. Your midwife, health visitor and GP can provide advice, answer questions and help you access further support when needed. The NHS explains what to expect from midwife and health visitor support in the early days.

Not everyone has family or friends nearby, and support at home can look different for each household. If you have limited help, let your maternity team or health visitor know so they can discuss what support may be available to you.

The aim is to make the early weeks more manageable while giving your body time to heal.

When should you seek medical advice after giving birth?

Some discomfort, tiredness and bleeding are expected after birth, but certain symptoms may need medical assessment.

Contact your maternity team or seek medical advice promptly if you experience:

• Bleeding that becomes heavier rather than gradually easing, or the passing of large blood clots.
• A fever, shivering or unusual-smelling vaginal discharge.
• Severe or worsening abdominal, pelvic or perineal pain.
• Increasing redness, swelling, pain or discharge from a caesarean or perineal wound.
• A severe or persistent headache, particularly with changes to your vision.
• Pain or swelling in one leg.
• New or worsening breast redness, swelling or pain, particularly with flu-like symptoms.

If you’re unsure whether a symptom is part of your recovery, contact your midwife, GP or NHS 111 for advice. You do not need to wait until your postnatal check to raise a concern.

How long does it take to recover after birth?

There isn’t a set amount of time it takes to recover after giving birth. Some changes improve over the first few weeks, while others may take several months or longer.

Your recovery will depend on your birth experience, any complications, your general health and the support available to you. Recovering after a caesarean or a birth with complications may take longer and require different care.

Your six-to-eight-week postnatal check is an opportunity to discuss your physical and emotional recovery, contraception and any concerns you may have. However, attending this appointment doesn’t mean that every aspect of recovery should be complete. Find out more about what happens at your six-to-eight-week postnatal check.

If you are still experiencing pain, problems with your pelvic floor, persistent low mood or other symptoms that affect your daily life, speak to your healthcare professional. You can ask for help at any point rather than feeling you should have recovered by a particular date.

Giving yourself time to recover

The first few weeks after birth can bring physical discomfort, tiredness and emotional changes as you get to know your newborn. Knowing what to expect can help you prepare, but everyone’s recovery is different.

Give yourself time to recover at your own pace, and speak to your midwife or GP if you have concerns about your physical or emotional wellbeing.