Vaginal Birth Recovery Guide

The First 24 Hours

You just did something incredible. Your body is a war zone. Here's what's happening:

• Bleeding: Heavy, like the heaviest period you've ever had. Totally normal.
• Cramping: Your uterus is contracting back down. Hurts more with each subsequent baby.
• Perineal pain: Tearing, stitches, swelling. Sitting is terrible. Everything is terrible.
• Difficulty urinating: Your pelvic floor just went through trauma. Peeing might burn, might be hard to start.
• Exhaustion: You just gave birth. You're allowed to be tired.

Immediate Relief Measures

• Ice packs: The hospital will give you giant pad-style ice packs. Use them religiously. Request more.
• Stool softener: Start taking them immediately. Do not skip this.
• Pain medication: Take it. They offered me ibuprofen and acetaminophen. I took both on schedule.
• Peri bottle: Squirt warm water while you pee. Dilutes urine, reduces burning.

The First Week

This is survival mode. Your only job is to heal and keep baby alive. That's it.

Perineal Care

I had a second-degree tear with stitches. This is what helped:

• Witch hazel pads: Tucks or Dermoplast. Keep them in the fridge. Apply to pad.
• Sitz baths: 2-3 times per day. Warm water, 15 minutes, helps healing and feels amazing.
• No wiping: Pat dry or use peri bottle. Wiping hurts and can disrupt stitches.
• Ice packs: Still using them. Alternating ice for 20 minutes, break, repeat.

The First Poop

I'm not going to sugarcoat this. It's terrifying. You're convinced your stitches will rip.

What helped:

• Stool softener from day 1 (Colace, twice daily)
• Lots of water
• High fiber foods
• Holding a pad or towel against your perineum while you go (counter-pressure helps)
• Not straining - if it's not ready, wait

Mine was day 3. It was fine. Not pleasant, but fine. Your stitches won't rip (probably). Just breathe.

Bleeding (Lochia)

You'll bleed for 2-6 weeks. Here's what's normal:

I bled for 4.5 weeks. It's annoying but normal.

Use pads, not tampons. Infection risk is too high. I used overnight pads for the first week, then regular pads.

Weeks 2-6: Slow Healing

You'll feel better but you're not healed. Don't overdo it.

What I Could Do

• Short walks (started at 10 minutes, worked up slowly)
• Stairs (carefully, not carrying laundry baskets)
• Light household tasks
• Showering (finally didn't hurt)

What I Couldn't/Shouldn't Do

• Exercise beyond walking (not until 6-week clearance)
• Heavy lifting (nothing heavier than baby)
• Sex (not until 6-week checkup and you feel ready)
• Tampons or anything in the vagina

Pain Timeline

• Days 1-3: Significant pain, taking meds on schedule
• Days 4-7: Noticeable improvement, still uncomfortable
• Week 2: Sitting doesn't hurt anymore
• Week 3: Minimal pain, mostly just tired
• Week 6: Felt mostly normal physically

The 6-Week Checkup

Your OB will check that everything is healing properly. This is when you get cleared for exercise and sex.

What they check:

• Cervix has closed
• Uterus has returned to normal size
• Perineal tears/stitches have healed
• No signs of infection
• Your mental health (they should ask about postpartum depression)

I was cleared at 6 weeks. Didn't feel ready for sex until 10 weeks. That's normal too.

Pelvic Floor Recovery

Everyone talks about Kegels. Few people do them correctly.

I saw a pelvic floor physical therapist at 8 weeks. Best decision. She taught me:

• How to actually do Kegels correctly
• When NOT to do Kegels (sometimes your pelvic floor is too tight, not too loose)
• Exercises to help with core recovery
• How to prevent/address incontinence

If you can afford it or insurance covers it, see a pelvic floor PT. It's specialized and worth it.

Things Nobody Warns You About

Night Sweats

Hormones dropping causes intense sweating. I woke up soaked for about 2 weeks. Sleep on a towel. It passes.

Hair Loss

Starts around 3 months postpartum. Totally normal. You're not going bald - you're losing the extra hair pregnancy hormones helped you keep. Still alarming when it's coming out in handfuls.

The First Period

If you're breastfeeding, might not come back for months. If you're not, could be 6-8 weeks. Mine was at 10 months (I was breastfeeding). It was horrific - heavier than pre-pregnancy. Eventually regulated.

Diastasis Recti

Abdominal separation. Most women have some degree of it postpartum. Check yourself at 6 weeks (YouTube has tutorials). Mine was 2 finger-widths. Resolved with PT exercises by 6 months.

Sex After Birth

Real talk: I wasn't ready at 6 weeks. We waited until 10 weeks and took it very slow.

• Use lubrication: Breastfeeding hormones cause vaginal dryness. More lube than you think you need.
• Go slow: Everything feels different. What used to feel good might not.
• It might hurt the first few times: If it hurts beyond normal "first time in a while" discomfort, see your doctor.
• You can get pregnant: Even if you're breastfeeding. Even if you haven't had a period. Use birth control.

Supplies That Saved Me

• Frida Mom postpartum kit: Everything you need in one box
• Dermoplast spray: Numbing spray for perineum
• Tucks witch hazel pads: Soothing on stitches
• Overnight pads: Always Infinity worked best for me
• High-waisted underwear: Regular underwear hit right on incision line. High-waisted or Depends.
• Peri bottle: Hospital gives you one. Buy a better one (Fridababy makes an upside-down one).
• Stool softener: Colace. Non-negotiable.
• Sitz bath: The portable kind that fits on toilet.

What Helped Overall Recovery

• Rest: Actually rest. Don't clean the house. Don't host visitors. Rest.
• Protein and water: Healing requires fuel. Eat well, drink a ton of water.
• Accept help: Let people bring meals, hold the baby, do laundry.
• Walk: Once cleared, gentle walking helped my mental and physical recovery.
• Lower expectations: You won't feel normal for months. That's okay.