Creating Your Postnatal Recovery Plan: Because "Winging It" Isn’t a Strategy

Let’s be honest—most of us spend months preparing for birth. We research, we attend classes (hopefully with someone fun and fabulous), we write birth preferences, we learn about contractions, pain relief, and how to get the baby out. But what about after?

That magical, messy, emotional, leaky, overwhelming fourth trimester?
Yep, that part often gets overlooked.

So let’s talk about creating your Postnatal Recovery Plan—because just like your birth plan, you deserve a little prep and TLC for what comes next.

Why Plan Ahead?

The best time to plan your postnatal recovery is before baby arrives. Why? Because:

• You'll have the brain space to think it through.

• You can stock up on the right supplies.

• You can set up the support you’ll need (and deserve!).

• You’ll feel more confident heading into the unknown.

Having a postnatal recovery plan means fewer surprises and more time to focus on healing, bonding, and adjusting to your beautiful, brand-new role as a parent.

So, How Long Does It Take to Recover?

Honestly? It varies. Recovery is different for everyone and every birth. Whether you had a vaginal birth or a C-section, the first six weeks are generally considered a recovery period. But that doesn’t mean everything is back to “normal” by week six (what even is normal anymore?).

Some things ease off quickly—like after-birth cramps. Others, like tender nipples or backaches, might hang around a bit longer. And then there are leaky boobs, hormonal rollercoasters, and the general sleep-deprived haze that can stretch into months.

If you had a vaginal birth:

• You might feel pretty good in two to three weeks if there was no tearing.

• If you had a tear or episiotomy, healing may take a bit longer—up to six weeks or more.

And your uterus? It’s shrinking back to its pre-pregnancy size like the amazing organ it is—usually by the six-week mark.

And that burning question: Will my vulva ever feel the same again?
Yes—she’s a magical, stretchy goddess who (with time and love) rebounds beautifully.

Emotions After Birth: What to Expect

Now let’s talk about your emotional recovery—because wow, it’s a lot.

You might go from “this is the best day of my life” to “why am I crying into my toast?” in five minutes. Totally normal.

Blame it on the hormones, the sleep deprivation, the weight of responsibility, or all three. The truth is, feeling teary, anxious, or overwhelmed doesn’t mean you’re doing it wrong. It means you’re adjusting.

What helps?

• Talking. To your partner. To a friend. To your mum.

• Rest. Food. Water. Support. Repeat.

And if things feel too heavy or go on longer than a couple of weeks, please reach out. Your LMC, GP, or a mental health professional can help. Asking for support is strong, not weak.

The Ultimate Postnatal Recovery Checklist

Let’s break it down into bite-sized pieces to help you feel prepped and ready.

Clothing & Comfort

• Loose, soft nursing tops

• High-waisted comfy cotton undies

• Supportive nursing bras

• Comfy leggings or joggers

• Oversized t-shirts and robes

• Lightweight cardigans and socks

• Slippers and snuggly blankets

• Sleeping mask for day naps

• Feeding chair with cushions

• Aromatherapy diffuser + oils

• Maternity pads + regular flow pads

• Padsicles (or make your own!)

• Peri spray (you’ll love ours – check out the shop)

Feeding Supplies

• Breast pump + parts

• Breastfeeding pillow

• Breast pads (disposable or reusable)

• Milk storage bags or containers

• Bottles + teats (even if you’re planning to breastfeed—it’s always good to be ready)

• Formula tins or sachets

• Bottle cleaning + sanitising gear

Emotional Recovery

• A journal for thoughts, feelings, and messy moments

• List of trusted people you can call or text anytime

• Space to acknowledge all the feelings—without guilt

• Communication with your partner/support people

• Professional help if needed (and there's no shame in it)

• Gentle movement when you’re ready

• Meal prep or delivery options

• Download our 5-5-5 Postnatal Plan (free on the website!)

• Book in a pelvic health physio (so important, especially after birth!)

Personal Care

• Fragrance-free toiletries

• Good moisturiser + lip balm

• Hair bands and dry shampoo (trust me)

• Face wipes or micellar water for those no-time-for-a-shower days

Your Recovery, Your Way

Postnatal recovery isn’t a race. It’s not about “bouncing back”—it’s about moving forward gently, slowly, and with care.

Your body has just done something incredible. Now it deserves time, love, and support to heal.

So start now. Make a plan. Gather your village. And take one day at a time.
Because you, mama, are just as important as your baby.

Want to download this checklist and keep it handy?
Pop over to our Freebies Page and grab your copy!