Self-Care After Vaginal Birth: What You Need to Know

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Congratulations, mommy!

You have given birth to your first…or even 4th child!

I have given birth vaginally 3 times and the afterbirth care was not the same at all.

My first was a hospital birth at 36+6 weeks where I was super unprepared.

As a mom who has been through it three times, I understand that the postpartum experience can be quite overwhelming. Between caring for a newborn, adjusting to your “new normal” and navigating the joys and challenges of motherhood, it can be difficult to make time for yourself. It’s important to remember that taking care of yourself is just as important as taking care of your baby.

I have given birth vaginally three times and my experiences were all different.

My first was a hospital birth at 36+6 weeks where I was super unprepared for labor and the postpartum period. It was hard for me to adjust coming home from the hospital and leaving my baby in the NICU for another 4 days. Because I was so unprepared, I had no idea how bad my contractions would be so I had back-breaking labor. I couldn’t walk straight or fast enough for a few weeks. I also had no idea what self-care really meant or how important it would be for my overall wellbeing during this transition period into motherhood. Thankfully, I had my family who provided much needed emotional support, so I was able to get through it eventually.

With my second, a boy, I had an unassisted homebirth at exactly 40 weeks and since I had torn a little bit I had to put herb-infused oils before urinating so I don’t feel that horrendous burn. The after birth pains was enough to make me stay still (mostly on my couch) and I was walking funny for weeks.

With my third, another girl (my second freebirth at 41 weeks and 2 days), it was the smoothest of them all. I wasn’t walking funny, cramping too much and I didn’t even have to use oils or a perri bottle to urinate. It was great.

Why is self care after a vaginal birth important?

Self-care is an essential part of your postpartum journey. Taking the time for yourself can help reduce stress and anxiety, improve moods and energy levels, help you bond with your baby more easily and enable better recovery from childbirth. The best way to start is by taking short breaks throughout the day; drink lots of water; eat healthy meals; get plenty of rest; accept help from family members when available; exercise whenever possible (even if it’s just walking around the block); talk about any worries or concerns with friends or a professional; practice deep breathing exercises; and lastly, enjoy cuddling with your little one whenever possible!

Some things you might experience after birth

  • Constipation
  • Vaginal bleeding
  • Cramps
  • Headaches, hot flashes or sweating
  • Pain or feeling sore in your vagina
  • Hemorrhoids
  • Engorged breasts

Here are some tips for self-care after vaginal birth that every new mom should know.

Get enough rest, whenever you can

Getting enough rest is essential during the early weeks postpartum; however, many moms find this difficult because they are so focused on caring for their baby’s needs. Remember, if you don’t take care of yourself first, you won’t have the energy or mental clarity necessary to properly take care of your baby. Do whatever you can to get in a few extra hours of sleep when possible—even if that means asking friends and family members for help with household tasks or handing over night feedings to your partner.

Manage the pain

If you experienced any tearing or episiotomy during delivery, it’s important to give yourself time to heal and manage any pain associated with these perineal injuries. Start by using cold compresses or ice packs following childbirth in order to reduce swelling and discomfort; wearing an ice pack or pad may also provide relief if needed. Additionally, speak to your doctor for any pain medication you may need.

Eat healthy foods and stay hydrated

It may seem like a no-brainer but eating healthy foods is essential during the postpartum period; however, many new moms forget about themselves while focusing on satisfying their little one’s hunger needs. Make sure you are eating plenty of nutrient-rich foods such as fruits and vegetables (or smoothies!) throughout the day in order to give yourself energy and keep up your milk supply (if breastfeeding). Additionally, drinking plenty of water will help prevent dehydration which can cause fatigue as well as other health problems.

Try an herbal bath

I love herbal baths. I do it every 6 months and do it a few weeks after birth. I love how it helps to heal my tissues the natural way. If you’re interested in this, click here.

Nurse your baby

Nursing your baby soon after birth can help your baby recognize your nipple and can even encourage uterine contractions. This helps your uterus shrink back to it’s normal size faster. If breastfeeding is not an option, smell your baby! This helps just as well.

Wait for sex

I know how it feels when it’s time to go to the 6-week check-up and the doctor just gives you the green light for intimacy when I know I’m not ready yet. You may or may not find yourself ready, whether it’s physically or emotionally, so I always go for it when my body and my mind are ready.

Professional help

If you find that you are still struggling with adjusting to life as a new mom or feeling overwhelmed by all the changes in your body due to childbirth, then it may be beneficial to seek out professional help. Talking through your feelings can help alleviate any pent up emotions that may be causing you distress or interfering with bonding with your baby. Mental health professionals can offer coping strategies tailored specifically for new moms which can make all the difference in helping you feel more comfortable during this special time in your life.


Postpartum care should not be taken lightly because taking care of yourself will ensure that you will have enough strength and energy for taking care of your little one. Whether it’s getting emotional support from friends and family or seeking out professional help if needed; eating well balanced meals throughout the day; exercising regularly even if it’s just walking around the block; drinking lots of water; resting often; accepting assistance when offered; talking about any worries or concerns with others – these all play an integral role in helping new moms recover faster from childbirth while also ensuring their overall wellbeing during this incredibly special yet challenging transition into motherhood! Motherhood is so worth it!

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