Postpartum Recovery 101: What to Expect in the First Six Weeks (and How to Make It Easier!)

You’ve spent months preparing for birth, but what about the after part? I feel like we always prepare for birth which is one day, but we don’t prepare for postpartum which is the rest of our live! It’s like having a wedding and not thinking about the marriage!

 Postpartum recovery is real, and those first six weeks? They can feel like a whirlwind. Your body is healing, your emotions are riding the wildest roller coaster, and you’re learning how to care for your newborn—all at the same time.

If you’re wondering, What’s normal? How can I feel better?—you’re in the right place. Let’s talk about what to expect in those early weeks and how to make your postpartum recovery smoother, easier, and more supported.

What to Expect in the First Six Weeks of Postpartum Recovery

Your body just did something incredible, and now it needs time to heal. Here’s what’s common in the first few weeks, plus concrete steps to manage each one:

✓ Bleeding & Cramping – Whether you had a vaginal birth or a cesarean, you’ll experience postpartum bleeding (lochia) for a few weeks. Mild cramping (especially when breastfeeding) is also normal as your uterus shrinks back down.
Try this: Use large, absorbent pads (no tampons!!) for the first few weeks to allow proper healing of everything underneath. A heating pad or warm compress on your lower abdomen can ease cramping. And I’m a huge of Wish Gardens After Ease. If the bleeding suddenly increases or has large clots, reach out to your provider immediately. 

✓ Breast Changes – Engorgement, tenderness, and nipple sensitivity are common as your milk comes in. Even if you’re not breastfeeding, your body will still go through this transition.
Try this: If you’re nursing, use warm compresses before feeding to help with letdown and cold packs afterward to reduce swelling. I love these ones because you can use them both hot and cold.  If you're formula-feeding, try wearing a snug but not tight sports bra and avoid warm water directly on your chest during showers to slow milk production.

✓ Exhaustion Like Never Before – Sleep deprivation hits differently when you’re waking up every couple of hours to feed a newborn. Be gentle with yourself.
Try this: Instead of feeling pressured to “sleep when the baby sleeps” (which we all know isn’t always realistic), rest when you can—even if it’s closing your eyes for 15 minutes while your partner, friend, or a postpartum doula takes over for a bit. If nighttime feeds feel endless, set up a cozy nursing station with snacks, water, and dim lighting to make it more comfortable. And find an audio book or tv show to listen to while doing those late night feeds. 

✓ Mood Swings & Big Emotions – The baby blues are real, thanks to a hormonal shift. Feeling teary, overwhelmed, or anxious? Totally normal. But if it lasts beyond two weeks, it’s worth checking in with your provider.
Try this: Instead of bottling up your emotions, talk to someone you trust. Say out loud, “I’m feeling really emotional today,” and let yourself process it. Have a check-in with your partner or a postpartum doula every few days so you don’t feel alone in the emotional waves. If your feelings start interfering with your daily life, a mental health check with a provider is a great next step.

✓ Perineal or Abdominal Healing – Whether you had a vaginal birth or a C-section, your body is healing from a major event. You’ll need extra rest and care.
Try this: For vaginal births, use a peri bottle with warm water every time you go to the bathroom to ease discomfort. Ever heard of a padscile? Ice packs and witch hazel pads can also help with swelling. If you had a cesarean, avoid lifting anything other than baby (that means no car seat and baby or diaper baby and baby!) and take short, gentle walks to support circulation. Always listen to your body—pain that suddenly worsens or an incision that isn’t healing well needs to be checked out

How to Make Postpartum Recovery Easier

The first six weeks can be rough, but these small shifts can make a big difference:

▸ Rest As Much as Possible – Forget the “bounce back” culture. Your body needs time. Rest when you can, even if that means asking for help (seriously, ask!).

▸ Nourish Your Body – Eat warm, nutrient-dense foods to support healing. Soups, bone broths, and healthy fats help replenish what your body needs.

▸ Hydrate Like It’s Your Job – Water helps with healing, milk production, and keeping energy levels stable. Keep a big water bottle nearby at all times - better yet, get one with a straw!

▸ Lean on Your Village – This is not the time to go at it alone. A postpartum doula, family, or trusted friends can help with meals, baby care, and emotional support.

▸ Take Care of Your Pelvic Floor – Gentle stretching, breathwork, and postpartum pelvic floor exercises can aid healing. If something feels off (like heaviness or pain), seeing a pelvic floor specialist is so worth it.

▸ Prioritize Mental Health – If you’re feeling anxious, overwhelmed, or down beyond the usual adjustment period, reach out. Postpartum mental health matters.

Want More Support? Join Our Postpartum & Newborn Care Classes!

Recovery is easier when you know what to expect. That’s why we offer hands-on postpartum education, including our Newborn Basics and Fourth Trimester Success classes in Long Beach, CA.

In these classes, you’ll learn:

🔹 How to care for your newborn with confidence
🔹 Postpartum recovery tips that actually work
🔹 How to set up a smoother transition into parenthood

Sign up today and feel prepared for your postpartum journey!

Let’s Chat—What’s Your Biggest Postpartum Question?

Drop a comment below! Whether it’s about healing, newborn care, or just surviving those first few weeks—I’d love to help make this time easier for you.