Welcome to the MamasteFit Postpartum Weekly Updates! In this episode, we delve into what you can expect in the first week after giving birth. From managing heavy vaginal bleeding and postpartum cramping to dealing with the first postpartum bowel movement and engorgement, we cover all the essential topics to help you get through this challenging time. We also discuss mental health changes, including the concept of matrescence, and provide tips for physical recovery with gentle exercises and diaphragmatic breathing. Additionally, learn what to expect for your newborn, including diaper count, weight loss, and early developmental signs. Tune in for expert advice, helpful tips, and essential resources to support your journey in the early days of motherhood.
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Understanding Physical Changes
Postpartum Bleeding
Regardless of whether you delivered vaginally or via C-section, postpartum bleeding (lochia) is normal. During the first three to five days, the bleeding is typically bright red and heavy. Here are some signs to monitor:
Saturating a pad in less than one to two hours
Passing clots larger than a golf ball
If these occur, contact your healthcare provider immediately, as they may indicate a postpartum hemorrhage. Gradually, bleeding will lighten and shift to a dark brown or pinkish color by the end of the first week.
Postpartum Cramping
Cramping is common as your uterus contracts back to its pre-pregnancy size. Nursing or skin-to-skin contact can intensify these cramps due to the release of oxytocin. Over-the-counter pain relievers like ibuprofen and the use of heating pads can help alleviate discomfort.
The First Postpartum Bowel Movement
Fear of the first bowel movement is natural, especially if you had an episiotomy or tearing. To make this process easier:
Stay hydrated with water and electrolytes
Use stool softeners if prescribed
Consider a Squatty Potty to elevate your feet
Apply gentle counterpressure with a wad of toilet paper to your perineum
If you notice increased bleeding or discomfort, consult your provider.
Breast Engorgement
Around days three to five, your breasts may feel swollen as milk transitions from colostrum to mature milk. Strategies for relief include:
Breastfeeding or pumping to ease fullness
Using ice packs to reduce inflammation
Wearing a well-fitting, supportive bra
Over-the-counter anti-inflammatory medications
If engorgement persists, consider consulting a lactation specialist.
Supporting Mental and Emotional Health
Postpartum is not just a physical adjustment but a mental and emotional one as well. Hormonal changes and the transition into parenthood can feel overwhelming. This period, known as “matrescence,” often involves:
Learning to navigate a new identity as a parent
Coping with fluctuating emotions
Adjusting to sleep deprivation
Reach out to mental health professionals or support groups if needed. It’s also beneficial to surround yourself with a supportive network of family and friends.
Caring for Your Baby
In the first week, your baby will likely sleep 16 to 22 hours a day, waking only to eat, pee, or poop. Key considerations include:
Diaper Output: The number of wet and dirty diapers should match the baby’s age in days (e.g., one on day one, two on day two) up to six to eight per day after the first week.
Weight Loss: It’s normal for babies to lose up to 10% of their birth weight during the first week, with most regaining it by two weeks old.
Cluster Feeding: Expect periods of frequent feeding as your baby helps regulate your milk supply.
Instructors
ROXANNE
This course breaks down what to expect postpartum from the moment your baby is born to the first few weeks postpartum! Learn what options you have available to you in your care!
- 2h+ of Video
- On Mobile
- Webinar
Early Postpartum Recovery Tips
Rest and Mobility
Rest is crucial during this period, but gentle movements can support healing. Focus on:
Diaphragmatic Breathing: Expand and lengthen your pelvic floor and core on the inhale, and gently contract on the exhale.
Mobility Exercises: Simple bed-based stretches for your hips and thoracic spine can ease stiffness and discomfort.
Avoid high-pressure garments marketed to “shrink your waist,” as they may harm your recovery. Instead, choose garments that provide gentle compression to support your abdomen and back.
Addressing Pelvic Floor Symptoms
Feelings of heaviness in your pelvic floor may indicate tension rather than organ prolapse. Positions like child’s pose, paired with deep breathing, can provide relief. Consider scheduling a pelvic floor physical therapy appointment for ongoing support. Check out our in-house pelvic floor PT (who offers virtual consults!)
Preparing for Postpartum Success
Before delivery, compile resources and contacts to have on hand, including:
Your healthcare provider’s phone number
A trusted pediatrician’s information
Mental health resources
A pelvic floor physical therapist, if accessible
Final Thoughts
The first week postpartum is a whirlwind of changes. It’s normal to feel overwhelmed, but remember to prioritize rest, seek help when needed, and trust your instincts. With the right resources and support, you can navigate this journey with confidence and resilience.
You’ve got this, and we’re here to support you every step of the way.