By Sophie Bishop (Guest Post)

Are you struggling with post-partum recovery? If so, you’re not alone. 20% of women in Australia suffer from post-partum depression, often related to body image, post-birth PTSD, and hormonal changes. (1) 

It’s just one of the reasons why postpartum care is so important in the weeks and months after giving birth.

In this article, we’re going to look at essential postpartum recovery tips and natural remedies to help you through the ups and downs. From supporting your body’s healing process to bolstering your mental health, here’s our advice for post-pregnancy recovery.

Healing Your Body

Pregnancy and childbirth can be hard on the body, and it needs time to recover. Use natural remedies as you heal to soothe pain and support recovery, bringing much-needed comfort on difficult days.

Let’s take a look at some options:

Vaginal and Perineum Soreness

If you’ve had a vaginal birth, it’s normal to experience soreness. Natural remedies to ease pain and speed up healing, include:

• Taking Arnica tablets to reduce bruising
  

• Adding Epsom salts to your bath to ease inflammation and increase blood flow
  

• Applying cold packs wrapped in a towel to the area to reduce swelling
  

• Sitting on a soft cushion or donut pillow to relieve pressure while sitting
  

• Using witch hazel pads, sprays, or foam to reduce discomfort

Gentle activity can also help promote faster healing, encouraging blood flow around the body. Try these gentle mobility movements to get moving after childbirth.

It’s also vital you follow medical advice to avoid infections and complications. These natural remedies can aid recovery, but shouldn’t replace professional medical guidance.

Pelvic Floor Exercises

Childbirth can alter vaginal tissues, causing laxity and affecting your comfort. While there are medical options to treat this, you can also try natural remedies. 

Many experts recommend Kegel exercises and pelvic floor therapy to strengthen the vaginal muscles. Gynaedoctors report that this works for “improving urinary control, enhancing sexual pleasure, and tightening the vaginal muscles”, all of which can help you feel more comfortable after childbirth. (2)

Natural Remedies for Afterpains

After giving birth, many women experience afterpains. These are essentially cramps in your uterus and can feel similar to contractions, which we know to be painful.

If you’re breastfeeding, you’re more susceptible to afterpains, especially in the first few days postpartum. While they can feel uncomfortable, they’re a normal part of recovery and shouldn’t last for more than around 7-10 days.

When you experience afterpains, try these natural remedies to ease discomfort:

• Apply heat packs to relax the muscles and ease cramping.
  

• Sip herbal teas like chamomile or raspberry leaf, which may help soothe the body and support uterine recovery.
  

• Use relaxation techniques such as slow breathing, meditation, or gentle stretching to reduce tension and discomfort.
  

• Stay hydrated.
  

As with all postpartum care, it’s important to listen to your body and consult your healthcare provider if the pain feels unusually intense or lasts longer than expected.

Balance Your Hormones

There are tons of hormones involved in pregnancy and childbirth, including estrogen, progesterone, and prolactin. Their levels will continue to fluctuate after childbirth, making it normal to experience mood swings.

Common symptoms of postpartum hormone imbalances include:

• Irritability

• Anxiety

• Low mood or post-partum depression

• Trouble sleeping

• Brain fog or difficulty concentrating

• Low energy

• Changes in libido

To balance your hormones, make sure you’re eating well. A balanced, nutritious diet has been found to regulate hormones, maintaining equilibrium to help your mood. (3)

You can also take supplements containing vitamins and minerals that help balance hormones, including B vitamins, vitamin D, zinc, and magnesium. Evening primrose oil is another popular choice for the postpartum period. 

Some herbs regulate hormones, too, including nigella seeds, ashwagandha, chasteberry, and marjoram. (4) 

Sleep is Crucial for Healing

Your body has just done something extraordinary, and rest is one of the most important gifts you can give yourself in the weeks after birth.

Sleep allows your body to repair while also being crucial for your mental health. But, with a newborn around, it can be tricky to get the rest you need. This is why it’s often recommended that you sleep whenever your child does, leaving non-essential tasks in favour of recovery. This is your season of healing, and your body truly deserves it.

Natural remedies to support deeper, more restful sleep include:

• Drinking calming herbal teas such as chamomile, lavender, or lemon balm before resting.
  

• Diffusing or dabbing essential oils like lavender or frankincense to promote relaxation.
  

• Using relaxation techniques to wind down, such as meditation or deep breathing.
  

• Keeping your room cool, dark, and comfortable to encourage better rest
  

• Limiting screen time before resting to help your mind unwind.

If you’re struggling to sleep due to discomfort after childbirth, explore our strategies for getting rest while in pain. It’s so crucial that you get enough sleep postpartum, so be sure to prioritise any of these tips that help you wind down. 

Herbal Teas for Postpartum Recovery

A mug of hot tea can be restorative. We’ve already mentioned one or two, but there are plenty more herbal teas that can aid postpartum recovery.

Lavender tea, for instance, has been found to reduce depression and anxiety, both of which are common in the postpartum period.5 Ginger tea can help with digestion, relieving stomach issues that are all too common after childbirth, while nettle leaf tea is packed full of nutrients to help recovery, like vitamins A, C, and K.

Fennel seed tea is another top choice as it contains compounds that are very similar to estrogen. This can help increase milk production while balancing your hormones and easing digestive issues for you (and your baby, if you’re breastfeeding).

Final Thoughts

Taking postpartum recovery seriously can help you heal faster and boost your wellbeing, making it a smart choice for both you and your little one. From reducing perennial pain to easing digestive issues with tea, these natural remedies are a great addition on your road to recovery. Remember, though, that nothing can replace professional medical treatment.

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ABOUT THE AUTHOR

References:

1. “Exploring New Mothers’ Experiences of Postpartum Recovery,” Journal of Reproductive and Infant Psychology, Sage Journals, https://journals.sagepub.com/doi/10.1177/13591053251355862.

2. “Labiaplasty Post-Pregnancy: A Guide to Restoring Comfort and Self-Esteem,” Gynaedoctors, https://gynaedoctors.com/labiaplasty-post-pregnancy-a-guide-to-restoring-comfort-and-self-esteem/

3. “The Role of Postpartum Nutrition in Maternal Recovery,” Frontiers in Nutrition, National Library of Medicine (PMC), https://pmc.ncbi.nlm.nih.gov/articles/PMC10973102/.

4. “12 Herbs for Hormone Balance,” Healthline, https://www.healthline.com/nutrition/herbs-that-balance-hormones.

5. Wang, F. et al., “The Effect of Sleep on Hormones and Postpartum Recovery,” Journal of Clinical Endocrinology & Metabolism, PubMed, https://pubmed.ncbi.nlm.nih.gov/32444033/