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Postnatal recovery: body and mind

Your body has done something huge. Give yourself time to rest and heal, and know the signs that need a call.

In short

Bleeding for a few weeks is normal. Call if it is very heavy, smells bad or you pass large clots.

Keep clean and dry, rest, and use pain relief as advised. Call if pain gets worse.

Gentle pelvic floor exercises can start soon after birth. Ask your midwife or physio.

Sleep when you can and accept help. Low mood that lasts more than two weeks needs a talk with your doctor.

Bleeding, called lochia, starts heavy and red and gets lighter and browner over a few weeks. It can last up to six weeks.

Use maternity pads, not tampons.

Keep the area clean and dry. Pour warm water over it when you pee, and change pads often.

Pain relief, rest and a cool pad can help. Stitches usually dissolve in a few weeks.

Keep the wound clean and dry. Wear loose clothes and avoid heavy lifting for about six weeks.

Start gentle pelvic floor exercises in the first days. Some leaking is common at first, but tell your GP if it does not get better.

A pelvic health physio can help a lot.

Sleep when your baby sleeps, eat well and drink plenty, especially if breastfeeding. Accept help from family and friends.

Your GP will check how you are healing, your mood and contraception. Bring any questions.

Based on NHS and NICE postnatal care guidance. Mia teaches. Your midwife knows you best.

Sources: NICE guideline NG194: Postnatal care · NHS: Your body after the birth · Pelvic, Obstetric and Gynaecological Physiotherapy (POGP)

When can I exercise again?

Gentle walking is fine early on. Ask your midwife or doctor before harder exercise, often after the 6 week check.

When is the 6 week check?

Usually between 6 and 8 weeks after birth. Your GP will check you.

When can I have sex again?

When you feel ready. You can get pregnant again soon after birth, so think about contraception.