🌿 Healing After a Vaginal Birth: What to Expect & How to Care for Yourself
Bringing a baby into the world is a powerful and life-altering experience—and your body deserves rest, care, and tenderness in the days and weeks that follow. Whether your birth was fast or long, spontaneous or induced, medicated or not, healing after a vaginal birth is a journey.
Here’s what to expect during recovery, what’s normal, what’s not, and how you can support your healing mindfully and gently.
🩷 What Happens During Vaginal Birth Recovery?
Your body goes through an incredible transformation during birth, and recovery involves several layers:
Uterine healing as it contracts back to its pre-pregnancy size
Vaginal soreness or swelling, especially if you had tearing, stitches, or an episiotomy
Perineal healing (the area between the vagina and anus)
Lochia, or postpartum bleeding, which can last 4–6 weeks
Hemorrhoids or constipation are common due to pushing or hormone changes
Breast/chest changes as milk comes in, even if not nursing
Each experience is unique. Some parents feel back to themselves in a few weeks, others take months, and all timelines are normal.
🌸 Gentle Ways to Support Physical Recovery
1. Rest (As Much As You Can)
Sleep is fragmented with a newborn baby, but rest is still crucial. Try:
Lying down often, even during the day
Short naps when the baby sleeps
Asking someone to hold your baby while you nap or shower
2. Care for Your Perineum
Especially if there was tearing or swelling, these tools can help:
Peri bottle (rinse with warm water after using the bathroom)
Witch hazel pads or cooling sprays
Ice packs or cold compresses in the first few days
Sitz baths (warm shallow soaks) starting after day 1 or 2
3. Eat Nourishing Foods
Your body is doing deep healing work. Support it with:
Warm, iron-rich meals
Healthy fats (avocado, nuts, coconut oil)
Fiber helps with digestion
Plenty of fluids, especially if nursing
4. Stay on Top of Pain Relief
Use over-the-counter pain medications as recommended by your provider.
Staying ahead of discomfort can improve mobility and mood.
5. Be Gentle with Bowel Movements
Hydrate, eat fiber, and consider a stool softener. Take your time & don’t rush.
Emotional Healing Is Part of Recovery, Too
Your hormones shift dramatically after birth. Combine that with sleep deprivation, new responsibilities, and physical changes, and it's no surprise that many parents feel overwhelmed.
It's okay if you feel:
Tearful or weepy for a few days (commonly called the “baby blues”)
Anxious, especially at night
Unsure of your identity or parenting ability
Like you’re on an emotional rollercoaster
These feelings often pass, but if they linger or feel intense, you might be experiencing postpartum anxiety or depression. You’re not alone, and help is available. Doulas, therapists, and support groups can make a huge difference.
Tips for Gentle Postpartum Movement
When cleared by your provider (usually after 6 weeks), light movement can support healing:
Walking outside
Gentle stretching or yoga
Breathwork and core connection
If you're leaking, in pain, or unsure about pelvic floor function, consider seeing a pelvic floor physical therapist. Vaginal birth is beautiful, but it’s also hard work for your body.
You Deserve Care, Too
You just did something incredible. But in the swirl of diaper changes, feedings, and baby snuggles, it’s easy to forget: You matter, too.
Ask for help. Say no to visitors if you need space. Hire a postpartum doula if you can. And remind yourself every day:
✨ I am healing.
✨ I am learning.
✨ I am enough.
💌 Need Extra Support?
Whether you’re still pregnant or in the thick of postpartum, you don’t have to figure it all out alone. I offer postpartum planning, virtual check-ins, and in-person doula support to help you rest, heal, and feel more like you.
Reach out anytime. You’re doing beautifully.
