Postpartum Recovery in Four Easy Steps!
Listen to the Podcast!
So, you’ve got your birth plan sorted. You know where you’re delivering, who’s supporting you, and maybe even have your favorite labor playlist ready to go. But what about after birth?
Most new parents are so focused on labor that they forget the real recovery starts when you bring that baby home. And let’s be honest—your body just did a whole lot of work. Whether you had a natural birth, an epidural, or a C-section, the postpartum period is where your body and mind need the most support.
The best way to set yourself up for success? A postpartum plan that actually prioritizes YOU.
The Four-Week Postpartum Recovery Blueprint
Your recovery won’t look like anyone else’s, and that’s okay! But if you’re wondering how to pace yourself, here’s a solid framework to follow:
Week 1: Stay IN the Bed
The first week home with your newborn is all about focusing on rest and recovery. Your body has been through a lot, whether you had a vaginal birth or a cesarean section, and it needs time to heal. Plan to stay in bed as much as possible. Keep everything you need—baby, food, water, and essentials—within arm’s reach, or have someone bring them to you. Your goals for this week are simple but crucial:
✅ Stay in bed as much as possible. Keep everything within reach—baby, food, water, and anything else you need.
✅ Eat well (warm, nourishing foods like soups, broths, and easy-to-digest meals).
✅ Stay hydrated—water, tea, and electrolyte drinks are your best friends.
✅ Accept help—if someone offers to bring you food or clean up, say yes.
🚨 Biggest Mistake: Trying to prove you’ve “got this” by getting up to do chores. (Spoiler: Your body will not thank you.)
Week 2: ON the Bed
In the second week, while resting remains your main focus, you can start to move around a bit more. Listen to your body—don’t start your day until you feel rested, whether that’s 10 a.m. or 3 p.m. Here’s what to keep in mind:
✅ Gradually start moving around but keep it minimal. Short walks to the bathroom or sitting up for meals? Perfect. Anything beyond that? Too much.
✅ Keep up the hydration and nutrition—your body is still recovering!
✅ Set visitor boundaries—only allow helpful visitors. No one who just wants to “hold the baby while you do housework.”
🚨 Red Flag: Bright red bleeding after moving around too much? That means back to bed for 24-48 hours.
Week 3: AROUND the Bed
By week three, you might start feeling better and can gradually ease away from bed rest. However, keep close to home and continue prioritizing rest. If you haven’t had visitors yet, you might be ready for a gentle visit this week:
✅ Continue prioritizing rest. Yes, even if you feel “better.”
✅ Try some gentle movement, but no strenuous activity. Think short walks around the house, sitting outside for fresh air, or stretching gently.
✅ Visitors? Maybe. Only one or two people max (and they better be bringing food).
🚨 Watch Out: If you feel exhausted by noon, scale back. You’re still healing.
Week 4: Released from the Bed
By week four, you might feel ready to start getting out of the house. A gentle walk with your baby can be refreshing, but take it slowly. Here’s what to focus on:
✅ Short walks outside can help with circulation and mood.
✅ Continue eating and hydrating well—your body still needs support.
✅ If bleeding increases, back to rest. No exceptions!
🚨 Final Reminder: If you start seeing bright red blood again, STOP. You overdid it—return to bed rest for a day or two.
Postpartum Planning Must-Haves
Just to remind you, these guidelines are just a starting point. Your postpartum recovery is a unique journey, and it's essential to listen to your body’s needs and adjust as necessary. Share this with your family and friends so they understand what to expect and how they can support you. And don’t hesitate to set boundaries—let them know Doula Deb says they should wait until after 3-4 weeks to visit, unless you’re feeling up for it sooner. When they do visit, make sure they’re the kind of guests who can help rather than add to your load.
To make this process easier, set yourself up with:
🛏️ A postpartum rest space—keep snacks, a water bottle, and baby supplies nearby.
🍲 Pre-made meals—batch cook or have friends and family bring food.
🚫 Clear visitor rules—people can visit only if they bring food or help.
🩸 A “red flag” tracker—monitor your bleeding and overall energy levels.
FREEBIE!
Click here for my free download of these steps in a PDF! Enjoy!
Feel free to leave a comment below or shoot me an email at podcast@douladeb.com with any questions or feedback. I’m here to support you every step of the way!
This advice is inspired by the incredible Penny Simkin, whose wisdom continues to guide many through the postpartum period. Let’s honor her legacy by taking these principles to heart and ensuring a smoother, more supported recovery.
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Take care and be gentle with yourself—you’ve got this!
Warmly,
Doula Deb
