Top Tips for Postpartum Recovery
Melanie Butcher • 17 April 2026
Top tips for postpartum recovery
You’ve prepared for birth, but what about your emotional and physical transition into motherhood?
Here’s some tips to help you plan and recover;
Rest and take things slowly
Rest is essential in the early days. Lie down as much as possible to support healing. When ready, start gentle walks, stretching, or postpartum yoga. Listen to your body and your intuition, not what society expects of you. In an ideal world, in these very early days, your job is just to look after your new baby/s – it’s everyone else’s job to look after you, your home and any older children. Make a list of jobs around the house that you would be happy to let someone else help with and stick it on your fridge. Then, if anyone comes over and offers some help, you can ask them to pick something off the list.
Doula tip:
Try the ‘5-5-5 Rule’—rest in bed for 5 days, then sit on the bed for 5 days, and finally stay near the bed for 5 days. Staying in your pyjamas and close to your bed reminds you to take it steady, and any visitors that you’re recovering and not available for long visits. It helps if you can plan for this level of rest and support prior to birth. Talk to partners, friends, and family about how they can support you. You could also look into employing a postnatal doula to help you meet your needs on your terms.
Nourish Your Body
Eat warm, nutrient-rich foods like proteins, leafy greens, and whole grains. Stay hydrated, especially if breastfeeding and in warmer weather. Breastfeeding also burns extra calories, so keeps some nutritious snacks handy for those long cluster feeds when you can’t get up to eat. Keep taking a good quality multivitamin and iron supplement – your antenatal vitamins are usually still okay to continue taking once you’ve given birth if you have some to use up.
Doula tip:
More families are turning towards Nesting Parties whist pregnant, which blends a Western style baby shower, with useful tasks such as preparing meals for the freezer, getting your home ready for baby, and sharing postpartum wisdom.
Embrace Holistic Practices
Try a gentle postnatal massage, aromatherapy, or homeopathy. These are a great baby shower gift for those who want to treat you rather than baby. For an easy DIY home treatment, add a few drops of lavender essential oil to some Epsom bath salts. Pour a generous amount into your bath to help with sleep, pain relief, healing of the perineum, and relaxation of your muscles and mind.
Doula tip:
Look for a service called ‘Closing The Bones’ in your area. This is a massage and post birth ritual that some Doulas offer. Based on Mexican traditions, it can offer a blend of body work, birth debriefing and honouring the transition you’ve been through. It can be offered at many stages of life including postnatally, when going through pregnancy loss or during menopause.
Professional Support
In the early days, contact your GP or midwife if you notice any concerning symptoms such as excessive bleeding, high temperature or unusual mood. Midwifes are usually still available to families in the first couple of weeks for any post-birth queries.
If you experience bladder leaking or discomfort, consult a pelvic floor physiotherapist. There are private providers available or you can ask your GP.
If you’re struggling with breastfeeding, many areas have regular, free peer support groups. Theres a free 24-hour National Breastfeeding Helpline; 0300 100 0212, which might be a good place to start if you’re unsure about services in your area. Don’t underestimate the support you might need when you decide to stop breastfeeding, or the feelings you might have if you’re struggling to breastfeed.
Depending on how you feel your birth went, you may have thoughts and emotions that you need to process. Some families find requesting their hospital notes or a birth debrief with the hospital or a Doula, helpful. For others, talking therapy is an option.
There are also specialist postnatal mental health services available for the first 12 months after birth for low mood – ask your GP for a referral to your nearest perinatal mental health service.
Whatever the issue, please don’t be afraid to reach out.
Doula tip:
It’s a great idea to put together a list of support groups and organisations in your area before you give birth, so you have them handy if you need them.
Remember: Your Recovery Is Your Own
There’s no set timeline postpartum recovery – it is more of a growing process than a return to how you were before. Wherever you are in your postpartum journey, accept all the support you can, and remember to be kind to yourself.
Link to the article posted on the Gymboree website: https://gymbo.co.uk/news/solihull/solihull-doulas-top-tips-for-postpartum-recovery/
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