Caring for your body in the first weeks after birth
Words by
Clare Bourne, Pelvic Health Physiotherapist
Updated on
14 Oct 2025
The early days after giving birth can feel like a blur. You're feeding, changing, soothing, adjusting. And in the middle of it all, your body is healing from one of the biggest physical events it’s ever been through.
Let’s take a moment, just for you. Your recovery matters.
If you had a vaginal birth
Reduce pressure when sitting: Sitting might feel tender. Try rolling up two towels and placing one under each buttock to keep pressure off your perineum.
Ease swelling: A cold, damp sanitary pad (wrap it in a clean cloth and chill it in the fridge) can bring quick relief. Place it against your vulva and perineum for 5–10 minutes.
Keep it clean (but gentle): Skip the soap, just rinse with warm water in the shower. When you can, lie down without underwear for a few minutes to let the area breathe.
If you had a caesarean birth
Support your scar: When you cough, sneeze or laugh, gently hold a pillow against your incision. It helps reduce strain and pain.
Let air reach the scar: After showering, pat the area dry and go without clothes or a waistband on the scar for a few minutes. That airflow supports healing.
Move with care: To get out of bed, roll onto your side first. Drop your legs over the edge, then use your arms to push up slowly. It’s safer and less painful.
No matter how you gave birth
Rest is not optional: Your body is rebuilding, inside and out. Lying down with your feet up reduces pressure on your healing pelvic floor and core muscles.
Eat and drink often: Healing burns energy. Sip water regularly, and keep snacks on hand (nuts, yoghurt, fruit, toast, anything you like).
Ask for help: Really. You don’t have to do this alone. Whether it’s someone bringing you a sandwich or holding your baby while you shower, say yes.
What you might be feeling (and why it's normal)
Tenderness, especially around stitches or swelling
Fatigue, like next-level tired
A heavy or dragging feeling in your pelvis
These are common. Your muscles and tissues have been stretched and sometimes torn or stitched. That needs time.
But if pain is getting worse instead of better, or you're finding it hard to move, pee, or care for your baby, don’t wait. Speak to your GP or midwife.
1. Take the pressure off
Lie down flat once or twice a day to take weight off your pelvic floor.
2. Do one thing for yourself daily
A shower, a podcast, even 5 minutes with a hot drink.
3. Save your steps
Keep everything you need nearby: nappies, wipes, snacks, water, charger.
Healing takes time (and that’s okay)
You don’t need to bounce back. You’re allowed to take it slow.
This is a chapter of healing, not hustle. Your body is incredible, and it’s doing its job, even when you’re lying down with your baby and a snack.
So, how are you doing today?
Come back to this anytime. Your care counts.