The postpartum period is a powerful time of transformation, healing, and adjustment. While the excitement of welcoming a new baby is unmatched, it’s also a time when a new mother’s body and mind undergo intense changes. Knowing what to do—and what to avoid—during postpartum recovery can make all the difference in ensuring a safe and healthy transition into motherhood.
According to Pediatrix, most people are not fully recovered just 15 days postpartum. In fact, recovery may take anywhere from six to twelve weeks, or even longer, depending on individual factors such as birth complications, delivery method, and personal health history. That’s why it’s important not to rush healing or dismiss discomfort. Let’s take a closer look at the dos and don’ts that can guide your journey.
DO: Prioritize Rest and Sleep
Sleep may feel like a luxury with a newborn, but it’s essential for healing. Your body needs time to repair tissues, replenish energy, and restore hormone levels. Take short naps when your baby sleeps, and don’t hesitate to accept help from friends and family for chores or baby care. You’re not just being kind to yourself—you’re giving your body what it needs to recover properly.
DON’T: Rush Back Into a Routine
Many new mothers feel pressure to “bounce back” quickly—whether it’s returning to work, exercising, or socializing. But your body just went through a major event, and pushing yourself too soon can lead to setbacks. This includes returning to strenuous workouts or sexual activity before your doctor gives you the green light. Allow yourself time to heal. There is no deadline for recovery.
DO: Pay Attention to Your Back
Back pain is the third most common reason people visit the doctor’s office, right behind skin disorders and osteoarthritis/joint issues. During pregnancy and postpartum, your back muscles and ligaments are under significant strain. Be mindful of your posture when feeding, carrying, or lifting your baby. Use supportive pillows, engage your core muscles when possible, and consider postpartum physical therapy if pain persists.
DON’T: Ignore Warning Signs
It’s easy to downplay symptoms in the haze of new motherhood, but some signs require immediate medical attention. These include heavy bleeding, severe headaches, chest pain, shortness of breath, fever, or signs of infection. Every year, about 100,000 Americans die due to avoidable medical mistakes. Don’t hesitate to advocate for yourself and ask for a second opinion if something doesn’t feel right.
DO: Focus on Nutrition and Hydration
Your body is still in recovery mode and needs adequate nutrients to heal and produce milk (if you’re breastfeeding). Aim for balanced meals with lean proteins, whole grains, fruits, and vegetables. Drink plenty of water, especially if you’re nursing, and limit caffeine and sugary drinks. Eating well isn’t just about physical health—good nutrition can also help regulate mood and energy levels.
DON’T: Self-Diagnose or Skip Postpartum Checkups
You may be tempted to turn to online forums or articles to diagnose unusual symptoms, but nothing replaces the guidance of a qualified healthcare provider. Attend your postpartum checkups, even if you feel “fine.” These visits are crucial for monitoring healing, checking for postpartum depression, and addressing any lingering concerns.
DO: Acknowledge Your Emotions
Postpartum hormones can feel like a rollercoaster. It’s normal to feel overwhelmed, weepy, or anxious in the first couple of weeks. However, if these feelings persist or worsen, it could be a sign of postpartum depression or anxiety. You are not alone, and help is available. Speak openly with your provider or a mental health professional. Your emotional recovery is just as important as the physical.
DON’T: Compare Your Recovery to Others’
Social media is full of “perfect” postpartum stories, but every recovery journey is unique. Some people may feel strong within a few weeks, while others take months to feel like themselves again. Your experience is valid no matter what it looks like. Be kind to yourself and focus on progress, not perfection.
Postpartum recovery is a deeply personal process that deserves time, patience, and care. By understanding the dos and don’ts, you can protect your health and set the foundation for a strong start to your parenting journey. Always listen to your body, trust your instincts, and don’t be afraid to ask for support. Your well-being matters—now more than ever.