The postpartum period is a unique and intense time, where the joy of the baby's arrival mixes with physical and emotional upheavals. Here are the 10 essentials that we find useful to support new mothers like you in this stage and promote a smooth recovery .
Comfortable underwear
In the first few days after giving birth, comfort is paramount . Don't try to get back into your usual wardrobe right away: give yourself time!
Soft, supportive cotton underwear, such as high-waisted or postpartum panties (available from some brands), provide support and softness, especially after a cesarean section, by preventing friction on sensitive areas .
Feeling good about yourself and your clothes can be soothing, especially at a time when your body is slowly recovering from childbirth and 9 months of pregnancy.
A nursing pillow (even without breastfeeding)
Whether you are breastfeeding or not, the nursing pillow is a valuable ally.
This pillow supports your back and arms during feedings or cuddle times , reducing tension and providing welcome comfort.
It places baby at the ideal height , lightening the weight you carry and allowing comfortable postures even during long feedings or bottle feedings.
Versatile, the cushion can also be used as an improvised baby lounger or support for your own relaxation.
Special postpartum sanitary napkins
Lochia, the postpartum discharge, is usually heavier than regular menstruation and can last for several weeks.
Specially designed postpartum pads are thick and absorbent to ensure comfort and safety. You can also opt for special menstrual panties , absorbing up to the equivalent of five tampons.
These choices ensure proper protection and reduce the risk of irritation, allowing the body time to heal.
Perineal bottle (or peri-bottle)
After childbirth, the perineal area is often tender, especially if you had stitches following a tear or episiotomy .
The perineal bottle allows gentle cleaning with a jet of warm water , relieving feelings of discomfort without requiring direct contact with this fragile area.
This practical accessory limits the risk of infection and provides immediate relief with ease . It also replaces the use of toilet paper, which can sometimes be irritating.
Healthy snacks and infusions
Energy needs are high after giving birth, and it is common to have food cravings. To satisfy the small hunger pangs, have on hand nutritious snacks that are easy to eat with one hand : dried fruits, nuts, almonds, homemade energy bars, or even hummus and compotes.
To promote lactation and hydration , infusions of fennel, fenugreek or anise are considered effective.
These healthy choices help to overcome fatigue and promote good physical recovery. You can prepare them in advance , so you don't have to worry about them after giving birth.
To help you, here is our Energy Ball Recipe (for 8 servings):
● 8 pitted dates (or dried figs)
● 2 tablespoons of oatmeal
● 2 tablespoons whole almonds
● 1 tablespoon dried cranberries
● 1 tablespoon of peanut butter
Preparation: mix everything together then shape into balls and place them in the fridge. Once cooled, they can be frozen.
Emotional support
If necessary, do not hesitate to surround yourself with perinatal professionals, or to join support groups like La Leche League or Baby Blues .
Expressing your feelings helps you feel understood, overcome the hormonal fluctuations of the first few weeks and regain a certain serenity.
To organize yourself:
- Make a list of professionals : collect the contact details of midwives, lactation consultants, physiotherapists, or osteopaths near you.
- Ask your close circle : identify people in your circle who are available to support you with errands, company, or practical help.
- Anticipate task planning : anticipate the management of the house, older children, and meals to free up time and energy.
Baby slings, baby carriers and skin-to-skin headbands
To soothe baby while maintaining a certain freedom of movement, carrying accessories are ideal.
Theslingallows you to keep your baby close to you in the days following birth, promoting their feeling of security and strengthening the parent-child bond.
Worn like this, baby feels your warmth, is rocked by your movements and can even be breastfed discreetly.
In skin-to-skin contact, baby rediscovers the reassuring sensations he knew in the womb, which helps reduce colic, reflux and aids digestion.
The skin-to-skin wrap is a valuable asset, especially in the immediate postpartum period. This wrap is designed to place baby directly on your chest , skin to skin, recreating the maternal warmth and scent that soothes newborns.
In addition to its emotional impact, skin-to-skin contact supports baby's neurological development , helps stabilize their temperature and promotes lactation.
For mothers, it is a practice that helps to reconnect with one's body and to relax , even in the midst of a period of great adaptation.
Prepared and frozen meals
The fatigue of the first few days can make cooking difficult, so plan ahead by preparing and freezing nutritious dishes before delivery : soups, stews, gratins, compotes, etc.
Having balanced meals ready to reheat allows you to focus on baby without worrying about cooking.
Consider bringing raw products that require little or no preparation : ground steaks, eggs, chicken strips, fresh ravioli, lentils, yogurt, frozen vegetables, buckwheat pancakes, etc.
If you have a baby registry or are asked for a gift idea, this can be a valuable idea to submit to your friends and family . A good homemade pie is often more appreciated than yet another stuffed rabbit!
Some ideas for recipes that freeze easily:
- lasagna
- meat or legume balls
- curry
- dalh
- ratatouille
- Bolognese sauce
- soups
- banana bread (frozen in slices)
- quiches
- fruit compotes.
Time for yourself and moments of rest
Even short periods of rest help recharge your batteries, helping you better manage fatigue and stress. Take advantage of baby's naps to give yourself a few minutes of quiet time , read, or do something you enjoy (laundry and tidying up the house can wait!).
Rest and well-being are essential, and your mental balance has a direct impact on that of your baby . A mother's well-being reflects on the whole family; give yourself time to recover and pamper yourself and let those around you know that it is important to have these short moments to feel good.
After giving birth, you may also feel the desire to resume physical activity . Take the time to consult your midwife or doctor before resuming any sport, in particular to check the rehabilitation of the perineum.
Rebozo or scarf massage for pelvic tightening
Rebozo massage, a Mexican tradition of postpartum care, involves using a scarf to tighten the pelvis , releasing accumulated physical and emotional tension.
This treatment promotes body recovery and relieves lower back pain . Depending on your budget, you can choose to have this treatment done by a practitioner, but it is also possible to do it at home with the help of your partner.
For a homemade version, here are some tips:
- Preparation : Use a rebozo (or a large thick scarf). Make sure it is long enough to comfortably wrap around the hips.
- Steps : Wrap the scarf around your pelvis, just above the hips. Your partner can hold each end of the scarf and apply gentle traction while gently tightening the pelvis. Breathe slowly and deeply for a few minutes.
- Practical advice : Adjust the pressure according to your comfort, and do not hesitate to take a break if necessary. This treatment provides a feeling of envelopment and comfort, particularly pleasant at the end of the day.
While a professional treatment is great for an experience, it's often expensive. At-home tightening, done with kindness, can provide similar benefits and fits perfectly into postpartum recovery rituals.Conclusion: Taking care of yourself postpartum
These postpartum essentials have only one goal: to help every young mother experience this period gently and with complete serenity .
Preparing for this stage means giving your body and mind the attention they need to better find themselves and fully enjoy the first moments with your baby.
We hope that these few recommendations can help you. They are there to help you, not to create new injunctions: in postpartum, start by listening to yourself and do as you feel!
Article written by Armelle Fruchard, founder of Madre , a site dedicated to the physiology of childbirth.