Postpartum Recovery Essentials

No matter how you bring your baby into the world, postpartum recovery is HARD! Not only have you just gone through one of the biggest physical and emotional experiences of your life, you also now have this tiny vulnerable person you have to care for round the clock while trying to focus on your own recovery! For most, the first four to six weeks are the toughest. That’s why I’ve put together my top postpartum recovery essentials to help you through this initial phase.

If you are pregnant, postpartum or planning to start a family, make sure to check out my 6 Pregnancy Essentials & my Newborn Essentials.

Planning Your Postpartum Recovery Essentials

Towards the end of pregnancy, you are busy planning and preparing for your little one’s arrival. You’ll be making sure you have enough outfits, a safe sleeping arrangement, your first batch of nappies and wipes at the ready and maybe even fitting out a nursery (if you have time!). If you are reading this and you are currently pregnant, I can’t express how important it is to also plan for YOU during the final trimester.

I decided to give myself a designated drawer in the nursery to have some postpartum recovery essentials at hand. Of course, not knowing exactly what I needed, I bought some things that I didn’t use very much and there were other items I totally overlooked. I found myself desperately trying to order them online as our baby was born during the worst week of COVID in Ireland – nothing was open!

What If Baby has Already Arrived?

If you have already had your baby and are missing items you think would help – don’t worry! The wonders of online delivery and express post will get anything you are missing to you in no time. Take a look through this list and let your partner or a family member know what you need and get them to order it for you. If you are already past roughly the six to eight week mark, some of these items may not be as relevant to you anymore. But I will make sure to do a follow up post on “what comes next” soon!

Will I Need Everything on This List?

In short, no! You will not need to get everything on this list. The items may or may not apply to your situation so pick and choose from it as you please! The point of having some postpartum recovery essentials is to make your life easier, so do what feels right for you.

Perineal Care

• Peri bottle
  • A peri bottle really is one of the most key things to have in your postpartum recovery kit. It can help relieve any burning sensations and it’s also a great way to keep any stitches clean. It’s also much quicker and easier to use than a sitz bath.
• Sitz bath
  • A sitz bath is a great way to help relieve perineal pain. Technically, you can do a DIY sitz bath by filling your tub just a few inches. But doing this 3 times per day with a newborn is just not practical. If you have a wound from an episiotomy or tear, it’s very important to clean your sitz bath properly between each use to prevent any risk of infection.
• Padsicles
  • If you haven’t heard of ‘padsicles,’ now is the perfect time to get familiar with them! Basically, you coat an overnight sanitary pad with aloe vera and witch hazel and pop them in the freezer. When needed, take one out and let it defrost a bit. You want it to be nice and cold but not icy! The aloe vera and witch hazel are soothing anti-inflammatories which can help reduce swelling and discomfort.
• Donut cushion
  • This was one item I didn’t buy in advance but desperately needed if I had to sit for any lengthy period of time, especially in the car. I could not find one online ANYWHERE so I used a nursing pillow that was never used for its original purpose instead!
• Stool softener
  • Most likely, your care provider will recommend this to make your first bowel movement more comfortable. For some, you may need to use them for a few weeks as preventing constipation postpartum is important. It’s key to eat a fiber rich diet and drink lots of water but it’s a good idea to have some extra at home just in case.
• Adult nappies
  • Yep, adult nappies. You can of course wear large undies and thick pads but adult nappies are far comfier. You will likely bleed for several weeks (this is known as lochia) after the birth so whichever option you chose, make sure you have enough and then some.

Breast Care

• Hot/Cold packs
  • If you are breastfeeding or expressing milk, you will want to have some sort of hot/cold pack available. Applying heat before feedings or pumping can help encourage your milk to flow while applying cold after can help you relieve any discomfort from engorgement or oversupply. If you don’t want to buy these, you can use washcloths soaked in water instead but it can get a bit messy!
• Nipple balm & compress things
  • Whether you nurse your baby or are pumping, your nipples go through quite a bit. They can be swollen, bruised and even bloody in the worst cases (no one tells you these things!) but yet you have to continue nursing or pumping round the clock to keep your supply going. I used this nipple balm and these compress pads which were an enormous help.
• Nursing pads
  • Just looking at your baby in the early days can cause leaking. And when they start crying or do something cute? I PROMISE you will want to have nursing pads on – particularly if you are in public!
• Nursing bras
  • Not the most supportive, but these H&M Mama nursing bras are very comfortable and stretchy. It’s important not to wear a bra that is too tight at the start when your milk comes in. Your breasts swell in between feedings and when you sleep so an already tight fitting bra can be problematic! You can also use these bras for hands free pumping instead of buying an expensive pumping bra. On the flip side, if you want to avoid your milk fully coming in, make sure to have some well fitting (or even a little tight) sports bras.

Hydration

• Electrolytes
  • Staying hydrated is absolutely essential in the early weeks. If you are breastfeeding, it’s that extra bit important but don’t neglect your water either way. Obviously drinking water throughout the day is key, but it’s nice to have some electrolytes at hand too. Postpartum sweats are NO JOKE!
• Old towels
  • Again, for the sweats! Everyone will be affected differently by postpartum sweats but not only did I have to sleep on a towel every single night for four to six weeks, many nights I actually had to get up and get a fresh towel at 3am to get me through until morning. Yes it is really gross and yes we had to do A LOT of laundry!

Home Comforts

While you may or may not know exactly what you will need from the list above, you will know your favourite “home comforts.” For me, this was the easiest part to plan. Just think about what you would like to have handy if you are having a duvet day! Here are a few things I had prepared:

• Dressing gowns
• Lots of pyjamas
• Comfy slippers
• Spare sheets
• Eye mask (so you can nap easily on the couch when you get a chance)
• Cosy socks (if the baby is born in winter!)
• A nice face wash (for a little pick me up on tired mornings!)
• Body lotion or stretch mark oil
• A few easy going TV shows lined up (for some tired feeding sessions)
• Audiobook (if you need company during late night feeds)

Remember, the early days can feel very much like you are in survival mode at times. Give yourself as much time as you need and don’t stress if you are not “enjoying every minute.” Each week you will slowly start to sleep better, eat more and feel yourself finding a new normal with you little one! It’s not a race but I hope these postpartum recovery essentials help you along the way. You’ve got this!