Postpartum Physical Recovery: What to expect and what you actually need (from a mom of three)
- Mama Meg
- Jul 30, 2021
- 7 min read
Updated: 5 days ago
Updated: April 2026
Written by Meg — mom of three (ages 5, 3, and 1) in Atlanta. I've recovered from three vaginal deliveries including an elective induction, dealt with a blood clot scare, tailbone strain, and complications with baby #3. Here's the unfiltered version. 🫶
What does postpartum physical recovery actually look like? Nobody talks about this part honestly enough — the supplies you need, what's normal, what scared me, and what I wish I'd known before my first delivery. This covers everything from hospital supplies to what I had ready at home, plus my real recovery stories across three very different births. Overshare warning: this is the real real.
The first few weeks at home.
Every woman is different but you'll continue recovering for at least a few weeks. In the hospital, your nurse will show you how to use all of the supplies and will tell you what to look out for at home.
My hospital provided:
Big pads - seriously, had no clue they even made them this big
Diapers
Dermoplast - pain relieving spray
Hydrocortisone cream - for stitches, sometimes they can get itchy
Peri bottle
What I actually used for baby #3 can be found here - I have gotten more focused on ingredients the last couple years and opted for 100% organic cotton and more "natural" items this time around.
Frida Mom Recovery Essentials Kit - highly recommend! I used everything in this kit except the freezer pads. This is also something you could put on your registry! It's one of my favorite things to gift if a mom I know puts it on hers.
Frida Mom Peri Bottle - easier to use than the one the hospital provides, the angle is better so you don't get (dirty) water squirted back all over your hand
Always Discreet Postpartum Disposable Underwear - I started using these with baby #1 and #2 as soon as we got home. Loved that you don’t have to change them as often as the big hospital pads and they feel less cumbersome.
I purchased these in a medium and the first time around they were perfect but with my second pregnancy I probably should've gotten a large. I'm typically a true 6 when not pregnant.
Overshare (this whole post is one big overshare), but this is what I wore to the hospital after my water broke both times! Worked like a charm!
Always Discreet Pads - once the heavier bleeding stopped, I started using these instead of the disposable underwear. I wore them for about 2 weeks and my bleeding really started to taper off around then.
Worth noting, this was what I used to recover from all three of my vaginal deliveries. My c-section mamas, I'm working on a post for you with my friends who have had one and will have thoughts for you soon.
My first postpartum recovery experience: the REAL REAL
I generally feel like I had a smooth labor and delivery, especially for a first time birth. I had an epidural that was well timed so I didn’t feel any real pain (just pressure!) and I had a midwife who allowed my body to progress on its own and only intervened with a *tiny* episiotomy when I started to get tired after 2 hours of pushing and baby was right there. On the next push, he came out all at once and I didn’t have any tearing. I had initially said no episiotomy on my birth plan, but man was I glad she asked because it really did the trick.
This led to a VERY manageable recovery for me and was a big reason I chose to have a midwife for delivery in the first place. From what I’ve heard, some OBs can have a tendency to do bigger and earlier episiotomies because their time is more limited. That’s going to speed up your delivery (which is nice!) but will likely leave you more uncomfortable for longer in the healing process if you have a 3rd or 4th degree episiotomy. Because I only needed a few stitches, I was not in pain when I was sitting and it was not horrible going to the bathroom or anything like that. I delivered Tripp right around midnight and literally got up and showered after my 6am check with the nurse and they had me walking the halls that same day because I was feeling good - with the help of the hospital grade painkillers, of course!!
That said, (OVERSHARE ALERT) I did have a bigger blood clot pass when I was home and it scared the absolute daylights out of me. In the hospital they told me I may have a few golf ball sized blood clots without worrying but when I had mine I did end up calling my OBGYN office just to be safe because it made me feel VERY dizzy about 5 minutes after. I had to lie down and really felt like I was going to faint or maybe die!? I share this just so you can be aware that this can happen and it’s NORMAL. I did not expect it since I didn’t have any blood clots in the hospital and my bleeding was nearly done by that point. Here’s a helpful article to give you an idea of what’s “normal” in terms of blood clots and PP bleeding but always ALWAYS call your doctor if you are concerned.
And I'll do a separate post about my delivery with baby #2 but true to many second births, it was faster and even smoother than the first time around. The only difference for me was a slight strain on my tailbone so it was not comfortable for me to sit straight up for a while. This resolved on its own after the first 6 weeks or so, once I got cleared to workout and was able to strengthen my pelvic floor.
Annnnnd delivery for baby #3 was a bit of a shitshow if I'm honest, it was my only elective induction and I'll do a full post on that too but she came out in three pushes, my downstairs recovery was FINE. But. I had some other complications that made my recovery the worst of the three. More on that to come!
Otherwise, I have been lucky to have a smooth recovery but you’re considered postpartum for two years after delivery and things can still happen! It’s crazy to me that you only get ONE postpartum check in with your doctor after delivery, and meanwhile the baby has so many appointments! With both of my boys I scheduled my annual exam about 4 months after my PP check up just to have another touchpoint with my OBGYN and make sure everything still looked okay. Moral of the story, be sure you and your partner are also keeping an eye on YOU and your health, not just baby!
And honestly it takes time to get back to feeling yourself. Like. A year. Or more. So give yourself GRACE!
FAQ
What do you need for postpartum recovery at home? The essentials: the Frida Mom Recovery Kit (use everything except the freezer pads), the Frida Mom peri bottle (much better angle than the hospital one), disposable postpartum underwear for the first week or two, and then Always Discreet pads as bleeding tapers. Your hospital will send you home with big pads, Tucks witch hazel pads, Dermoplast spray and a peri bottle — but the Frida versions are better. All of these make great registry items too.
How long does postpartum bleeding last? Generally 4-6 weeks, getting progressively lighter. The first week is the heaviest — this is when disposable underwear is your best friend. After that most people transition to pads. If you have large blood clots (bigger than a golf ball), call your doctor. I had one that made me very dizzy and felt like I was going to faint — it was normal but terrifying and I'm glad I called just to be safe.
What is a peri bottle and do I need one? Yes — 100% yes. A peri bottle is a squirt bottle you use after using the bathroom postpartum instead of wiping, which is extremely uncomfortable right after delivery. The hospital will give you a basic one but the Frida Mom Upside Down Peri Bottle has a curved neck so you don't get dirty water squirted back on your hand. Worth every penny.
How long does it take to feel normal after having a baby? Longer than anyone tells you — and you're technically considered postpartum for two years after delivery. The first 6 weeks are the most intense physically. Full recovery from the inside out can take a year or more. I schedule my annual OBGYN exam about 4 months after my 6-week check just to have another touchpoint. Give yourself enormous grace and keep an eye on yourself, not just the baby.
What should I expect postpartum after a vaginal delivery? Bleeding for 4-6 weeks, soreness and discomfort around your stitches if you had any, possible hemorrhoids, afterbirth cramps especially when breastfeeding, and general exhaustion. The first few days are the most uncomfortable and it genuinely gets better quickly. If you had a small episiotomy or minimal tearing like I did, recovery can be very manageable. More extensive tearing takes longer.
What is the Frida Mom Recovery Kit? It's a postpartum recovery kit that includes a peri bottle, perineal healing foam, cooling pad liners, disposable underwear and more — everything you need in one place. I used everything in it except the freezer pads. It's one of my favorite things to gift a new mom and great to put on your registry.
Do you need to see a doctor after postpartum recovery? You'll have a standard 6-week check with your OBGYN. I also recommend scheduling your annual exam around 4 months postpartum to have a second touchpoint — it's wild that babies have constant appointments and moms only get one. Don't ignore symptoms that feel off: heavy bleeding, signs of infection, pain that isn't improving, or anything with your mental health.
→ See my full postpartum recommendations — supplements, mental health and more here
→ What to expect when you bring home baby here
→ All things breastfeeding and combo feeding here
→ Hospital tips — what to pack and what to expect here
___
Your friendly reminder that this blog is not medical advice! This blog is for educational purposes only and does not substitute for professional medical advice. Consult a medical professional or healthcare provider if they seek medical advice, diagnoses, or treatment for you or your family.
Affiliate Disclosure: This post may contain affiliate links, meaning I earn a small commission if you click through and purchase — at no extra cost to you. All opinions are my own and I only share products I genuinely use myself.
Comments