{"id":14535,"date":"2025-06-24T16:40:39","date_gmt":"2025-06-24T09:40:39","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14535"},"modified":"2025-06-24T16:40:39","modified_gmt":"2025-06-24T09:40:39","slug":"how-to-feel-better-in-your-body-after-birth-5-postpartum-recovery-essentials","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14535","title":{"rendered":"How to Feel Better in Your Body After Birth: 5 Postpartum Recovery Essentials"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p data-pm-slice=\"1 1 []\"><img fetchpriority=\"high\" decoding=\"async\" class=\" wp-image-316875 aligncenter lazyload\" src=\"https:\/\/sp-ao.shortpixel.ai\/client\/to_webp,q_glossy,ret_img,w_643,h_429\/https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/06\/shutterstock_2493540497-scaled.jpg\" alt=\"\" width=\"643\" height=\"429\"\/><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-316875 aligncenter lazyload\" src=\"https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/06\/shutterstock_2493540497-scaled.jpg\" alt=\"\" width=\"643\" height=\"429\" srcset=\"https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/06\/shutterstock_2493540497-scaled.jpg 2560w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/06\/shutterstock_2493540497-300x200.jpg 300w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/06\/shutterstock_2493540497-1024x683.jpg 1024w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/06\/shutterstock_2493540497-768x512.jpg 768w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/06\/shutterstock_2493540497-1536x1024.jpg 1536w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/06\/shutterstock_2493540497-2048x1365.jpg 2048w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/06\/shutterstock_2493540497-150x100.jpg 150w\" sizes=\"auto, (max-width: 643px) 100vw, 643px\"\/><\/p>\n<p class=\"ai-optimize-6 ai-optimize-introduction\" data-pm-slice=\"1 1 []\">When I was pregnant for the first time, I had a rough idea of what to expect during pregnancy. But when I was <a href=\"https:\/\/fitbottomedgirls.com\/2025\/01\/yoga-for-postpartum-low-back-pain\/\">postpartum<\/a>, I was totally lost.<\/p>\n<p class=\"ai-optimize-7\">I had no idea what was going on with my body after I gave birth.<\/p>\n<p class=\"ai-optimize-8\">There were no fun apps, like the ones I used when I was pregnant, explaining that my baby was the size of a lemon and why I was having weird pains in the front of my hips. There weren\u2019t any postpartum books that were recommended to me.<\/p>\n<p class=\"ai-optimize-8\">In part, that\u2019s because they didn\u2019t exist when I first gave birth in 2013, but also it\u2019s because discussions about what to expect postpartum were presented as less urgent than how to care for my pregnant body and how to prepare for labor and delivery. <strong>The health of my baby was the priority\u2014my recovery was an afterthought.<\/strong><\/p>\n<p class=\"ai-optimize-9\">In some ways, this hasn\u2019t really changed. Postpartum care in the United States is utterly insufficient and leaves so many women\u2014as well as their families\u2014struggling. Much of that is systemic\u2014rooted in an ideology that cares more about the idea of babies and families than the everyday reality of them. That ideology needs to be thrown out and the systems that perpetuate it requires radical change at structural levels.<\/p>\n<p class=\"ai-optimize-10\">And that is gonna take some serious work, my friends.<\/p>\n<p class=\"ai-optimize-11\">So, while we roll up our sleeves and get to that work, here are five basic ways you can support yourself postpartum and feel better in your body now.<\/p>\n<h2 class=\"ai-optimize-11\"><b>1. Gather Information and Supplies<\/b><\/h2>\n<p class=\"ai-optimize-12\" data-pm-slice=\"1 3 []\">This might seem basic, but the best way to prepare for your postpartum experience is to have a broad understanding of what you\u2019re heading into. Ask friends who\u2019ve given birth what their postpartum experience was like and what helped them find relief. Ask your OB\/midwife\/doula what to expect physically and emotionally postpartum. If you\u2019re comfortable, ask family members who have given birth what their experience was like and what they needed\u2014both what they had and what they wish they had.<\/p>\n<p class=\"ai-optimize-13\">While every postpartum experience is different, the more you know, the less likely you\u2019ll be blindsided by what happens during your own recovery.<\/p>\n<p class=\"ai-optimize-14\">Once you know, you can make a postpartum \u201cgo\u201d bag\u2014like the one you packed for the hospital, but for home. I<span style=\"font-weight: 400;\">nstead of being filled with a baby outfit, clothes for you, and other essentials for your hospital stay, this is more of a \u201cready\u201d bag.\u00a0<\/span><\/p>\n<p class=\"ai-optimize-15\">Here are some suggestions crowdsourced from moms who\u2019ve been through it:<\/p>\n<ul data-spread=\"false\">\n<li class=\"ai-optimize-16\">\n<p class=\"ai-optimize-17\">Comfy pillows, heating pad, and a weighted blanket<\/p>\n<\/li>\n<li class=\"ai-optimize-18\">\n<p class=\"ai-optimize-19\">Pajamas that fit your postpartum body and aren\u2019t itchy or restrictive<\/p>\n<\/li>\n<li class=\"ai-optimize-20\">\n<p class=\"ai-optimize-21\">Nipple cream<\/p>\n<\/li>\n<li class=\"ai-optimize-22\">\n<p class=\"ai-optimize-23\">A spill-proof water bottle you can use one-handed<\/p>\n<\/li>\n<li class=\"ai-optimize-24\">\n<p class=\"ai-optimize-25\">Eye mask for daytime naps<\/p>\n<\/li>\n<li class=\"ai-optimize-26\">\n<p class=\"ai-optimize-27\">Notebook\/journal<\/p>\n<\/li>\n<li class=\"ai-optimize-28\">\n<p class=\"ai-optimize-29\">Formula (whether you plan to breastfeed or not)<\/p>\n<\/li>\n<li class=\"ai-optimize-30\">\n<p class=\"ai-optimize-31\">Different bottle nipple types to see which shape your baby prefers<\/p>\n<\/li>\n<li class=\"ai-optimize-32\">\n<p class=\"ai-optimize-33\">Padsicles (extra-thick menstrual pads soaked in witch hazel and frozen <span style=\"font-weight: 400;\">\u2013 for sitting on after giving birth<\/span>)<\/p>\n<\/li>\n<li class=\"ai-optimize-34\">\n<p class=\"ai-optimize-35\"><span style=\"font-weight: 400;\">A squeeze bottle for going to the bathroom<\/span><\/p>\n<\/li>\n<li class=\"ai-optimize-36\">\n<p class=\"ai-optimize-37\">Cozy socks\/slippers<\/p>\n<\/li>\n<li class=\"ai-optimize-38\">\n<p class=\"ai-optimize-39\">Easy-to-eat, nutritious snacks<\/p>\n<\/li>\n<\/ul>\n<h2 class=\"ai-optimize-84\" data-pm-slice=\"1 1 []\">2. Get Your Support System in Place<\/h2>\n<p class=\"ai-optimize-45\" data-pm-slice=\"1 1 []\">One of the hardest things about postpartum is taking care of a tiny, helpless newborn while also managing everyday adult responsibilities. But the lack of paid postpartum leave in the United States often pushes parents back to work before they\u2019re ready\u2014first, by leaving the birthing parent without support postpartum and then ultimately forcing them to return to work quickly.<\/p>\n<p class=\"ai-optimize-46\" data-pm-slice=\"1 1 []\">What moms need postpartum is more support. Ideally, it starts with their partner. Have a conversation about your needs and expectations. But if they\u2019re back at work one week after birth\u2014like my partner was\u2014there\u2019s only so much they can do.<\/p>\n<p class=\"ai-optimize-18\"><span style=\"font-weight: 400;\">You need more of your village for support.\u00a0<\/span><\/p>\n<p class=\"ai-optimize-47\" data-pm-slice=\"1 3 []\">This can look like:<\/p>\n<ul data-spread=\"false\">\n<li class=\"ai-optimize-48\">\n<p class=\"ai-optimize-49\">A meal train <span style=\"font-weight: 400;\">where friends drop off meals <\/span>so you don\u2019t have to cook<\/p>\n<\/li>\n<li class=\"ai-optimize-50\">\n<p class=\"ai-optimize-51\">A friend who walks your dog<\/p>\n<\/li>\n<li class=\"ai-optimize-52\">\n<p class=\"ai-optimize-53\">Someone who does grocery shopping (or use Instacart)<\/p>\n<\/li>\n<li class=\"ai-optimize-54\">\n<p class=\"ai-optimize-55\">A visitor who gives you a break from holding the baby so you can shower, nap, move your body, and see to your needs<\/p>\n<\/li>\n<\/ul>\n<p class=\"ai-optimize-56\" data-pm-slice=\"1 1 []\">The key is asking for help. People often want to help\u2014they just don\u2019t know how. Asking is hard, but so important.<\/p>\n<p class=\"ai-optimize-57\">Feeling better in your body starts with asking for what you need.<\/p>\n<h2 class=\"ai-optimize-83\" data-pm-slice=\"1 1 []\">3. Schedule an Appointment with a Pelvic Floor Physical Therapist<\/h2>\n<p class=\"ai-optimize-27\"><span style=\"font-weight: 400;\">As <a href=\"https:\/\/fitbottomedgirls.com\/2025\/06\/pelvic-floor-health-with-dr-sara-reardon\/\">Dr. Sara Reardon, aka the Vagina Whisperer<\/a>, says, \u201c<\/span><span style=\"font-weight: 400;\">pelvic floor issues are common, they are not normal.\u201d <\/span><\/p>\n<p class=\"ai-optimize-59\" data-pm-slice=\"1 1 []\">Pelvic organ prolapse, incontinence, pelvic pain, and painful sex are common after giving birth. But they are treatable. You don\u2019t have to accept them as normal side effects.<\/p>\n<p class=\"ai-optimize-60\" data-pm-slice=\"1 1 []\">And regardless of whether you had a vaginal delivery or a c-section, simply carrying a pregnancy can impact your pelvic floor. That means pelvic floor physical therapy can be helpful for anyone who has been pregnant and is experiencing symptoms.<\/p>\n<p class=\"ai-optimize-61\">Tending to your pelvic floor postpartum is one of the best things you can do to feel better in your body.<\/p>\n<h2 class=\"ai-optimize-62\"><b>4. <\/b>Eat Enough Food (and Drink Enough Water)<\/h2>\n<p class=\"ai-optimize-63\" data-pm-slice=\"1 1 []\">One of the common refrains during pregnancy is \u201c<a href=\"https:\/\/fitbottomedgirls.com\/2025\/06\/eating-for-two-during-pregnancy\/\">eating for two<\/a>.\u201d But as soon as you give birth, you\u2019re encouraged to \u201c<a href=\"https:\/\/fitbottomedgirls.com\/2025\/05\/the-postpartum-bounce-back-lie\/\">bounce back<\/a>\u201d quickly<span style=\"font-weight: 400;\">\u00a0in order to fit into her pre-pregnancy jeans and also into the expectations of the patriarchal system that prefers women small and meek.<\/span><\/p>\n<p class=\"ai-optimize-64\" data-pm-slice=\"1 1 []\">Let\u2019s be clear: giving birth is a labor-intensive act. Of course you need rest to recover\u2014but with a newborn, infant, or toddler, that rest is hard to come by.<\/p>\n<p class=\"ai-optimize-65\">What you <em>can<\/em> do is eat enough food. This is especially true if you\u2019re nursing, since breastfeeding demands a lot of energy.<\/p>\n<p class=\"ai-optimize-33\"><span style=\"font-weight: 400;\">Here\u2019s a quick breakdown of what happens to your body when you\u2019re not eating enough: Your body tries to conserve energy since you\u2019re not fueling it, so you start to feel low energy and brain foggy. Not eating enough will impact your mood and your ability to make decisions, 2 things that are already difficult when you are immediately postpartum.<\/span><\/p>\n<p class=\"ai-optimize-66\" data-pm-slice=\"1 1 []\">Here\u2019s what happens when you\u2019re not eating enough: your body conserves energy, you feel foggy, moody, and low-energy. It affects your mood and decision-making\u2014two things already taxed during the postpartum phase.<\/p>\n<p class=\"ai-optimize-67\">Your body needs <em>more<\/em> calories, not fewer.<\/p>\n<p class=\"ai-optimize-68\">Fuel your recovery instead of depriving it.<\/p>\n<h2 class=\"ai-optimize-69\"><b>5. <\/b>Move Your Body\u2014Gently<\/h2>\n<p class=\"ai-optimize-70\" data-pm-slice=\"1 1 []\">The common advice is to wait until you\u2019ve stopped bleeding\u2014typically around six weeks\u2014to resume exercise. If you start bleeding again, you\u2019re likely doing too much.<\/p>\n<p class=\"ai-optimize-38\"><span style=\"font-weight: 400;\">And while it is important not to overdo it as your body is healing, that doesn\u2019t mean you need to be completely inactive. <\/span><span style=\"font-weight: 400;\">In fact, your body will likely feel a lot better with a little bit of movement, even just a few days postpartum, than none at all.<\/span><\/p>\n<p class=\"ai-optimize-71\" data-pm-slice=\"1 3 []\">How much and what kind of movement depends on:<\/p>\n<ul data-spread=\"false\">\n<li class=\"ai-optimize-72\">\n<p class=\"ai-optimize-73\">Your fitness level pre- and during pregnancy<\/p>\n<\/li>\n<li class=\"ai-optimize-74\">\n<p class=\"ai-optimize-75\">Your birth experience (vaginal or c-section)<\/p>\n<\/li>\n<li class=\"ai-optimize-76\">\n<p class=\"ai-optimize-77\">Any complications (like prolapse or diastasis recti)<\/p>\n<\/li>\n<\/ul>\n<p class=\"ai-optimize-78\" data-pm-slice=\"1 1 []\">Always get clearance from your OB or midwife. <span style=\"font-weight: 400;\">But that said, if you had a relatively standard vaginal delivery, there\u2019s a lot of movement you can do postpartum that will feel really good. <\/span><\/p>\n<ul>\n<li class=\"ai-optimize-45\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/youtu.be\/e0g6laOgPzA\" class=\"external\" rel=\"nofollow\">Cat\/Cow<\/a> is one great option that you can do on your hands and knees in table pose, but also seated on the couch. <\/span><\/li>\n<li class=\"ai-optimize-45\"><span style=\"font-weight: 400;\">You can do seated twists to create some gentle rotation for your spine and release tension across your chest.<\/span><\/li>\n<\/ul>\n<p class=\"ai-optimize-46\"><span style=\"font-weight: 400;\">If you had a c-section, you could do small, simple actions like shoulder rolls and ankle rolls.<\/span><\/p>\n<p class=\"ai-optimize-47\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/youtu.be\/NqMgknM6-Ow\" class=\"external\" rel=\"nofollow\">Chair Dog<\/a> is a pose nearly everyone can do postpartum, once you\u2019re ready to stand up again.<\/span><\/p>\n<p class=\"ai-optimize-80\">And here\u2019s a few YouTube yoga videos I created that you might find helpful:<\/p>\n<p><iframe loading=\"lazy\" title=\"Your First Postpartum Yoga Practice  -- safe for diastasis recti and prolapse\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/FroReQyxtjk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><iframe loading=\"lazy\" title=\"Yoga for Nursing Moms -- Postpartum Yoga\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/i23g1AY4si0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><iframe loading=\"lazy\" title=\"Postpartum Core Repair -- Yoga for Diastasis Recti\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/W35y6ajKIi8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p class=\"ai-optimize-48\"><span style=\"font-weight: 400;\">Starting small and gentle will help ease your body back from the intensity of labor and delivery, while connecting you to your new, postpartum body. Gentle movement early on will also help lay the foundation for a more challenging practice when your body feels ready.<\/span><\/p>\n<p class=\"ai-optimize-79\" data-pm-slice=\"1 1 []\"><strong>Let me know which of these postpartum recovery tips feels most essential to you. And remember, your healing matters too.<\/strong> <em>\u2014Naomi<\/em><\/p>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/fitbottomedgirls.com\/2025\/06\/5-essential-postpartum-recovery-tips\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When I was pregnant for the first time, I had a rough idea of what to expect during pregnancy. But when I was postpartum, I was totally lost. I had no idea what was going on with my body after I gave birth. There were no fun apps, like the ones I used when I &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14535","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14535","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14535"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14535\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14535"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14535"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14535"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}