A practical guide to the first 6 weeks after delivery covering physical recovery, breastfeeding support, mood monitoring, pediatrician visits, coordinating help, and finding time for self-care.
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Physical Recovery Timeline
Rest as much as possible in the first 2 weeks and limit stairs
Your body needs to recover from birth regardless of delivery method. After a vaginal delivery, most women feel significantly better by day 10-14. After a C-section, avoid lifting anything heavier than 10 pounds for 6 weeks.
Manage postpartum bleeding with heavy pads for 2-4 weeks
Lochia (postpartum bleeding) starts heavy and bright red, transitioning to pink and then yellowish-white over 4-6 weeks. Soaking a pad in under 1 hour, passing clots larger than a golf ball, or foul-smelling discharge warrants a call to your provider.
Care for perineal tears or C-section incision as directed
About 85% of vaginal births involve some tearing. First and second-degree tears heal in 2-3 weeks. Use a peri bottle with warm water after each bathroom visit. For C-sections, keep the incision dry and watch for redness or separation.
Attend your 6-week postpartum checkup
This visit includes a pelvic exam, mood screening, and discussion about contraception. About 80% of women can resume exercise and sexual activity after clearance at this appointment. Schedule it before you leave the hospital.
Begin gentle walking after 1-2 weeks if cleared by your provider
Start with 10-15 minute walks around your neighborhood and increase gradually. Walking helps prevent blood clots, reduces constipation, and boosts mood. Avoid running or intense exercise until your 6-week checkup.
Breastfeeding Support
Request a lactation consultant visit within 24-48 hours of delivery
Most hospitals have lactation consultants on staff who can observe a feeding and correct latch issues. About 92% of new mothers report breastfeeding problems in the first 3 days. Early support increases success rates by 20-30%.
Feed the baby 8-12 times per day in the first 2 weeks
Newborns have stomachs the size of a cherry on day 1, a walnut by day 3, and an egg by day 10. Frequent feeding establishes your supply. Each session typically lasts 20-45 minutes in the early weeks.
Watch for signs of good milk transfer at each feeding
Signs include audible swallowing, relaxed hands after feeding, 6+ wet diapers per day by day 5, and steady weight gain after the initial 5-7% loss. Babies should regain birth weight by 10-14 days old.
Have a breast pump ready and learn to use it by week 2-3
Most insurance plans cover a breast pump at no cost under the ACA. Contact your insurer at 36 weeks pregnant to order it. Start pumping after the first 2-3 weeks once breastfeeding is established to avoid oversupply.
Postpartum Mood Monitoring
Track your mood daily for the first 6 weeks
Baby blues affect up to 80% of new mothers and typically resolve within 2 weeks. Symptoms lasting beyond 2 weeks, or worsening anxiety, may indicate postpartum depression, which affects about 1 in 7 women.
Know the warning signs that need professional attention
Contact your provider if you experience persistent sadness, inability to care for the baby, thoughts of self-harm, or severe anxiety lasting more than 2 weeks. Postpartum depression is treatable and not a sign of failure.
Share how you're feeling with your partner or a trusted person daily
Partners who check in with each other for just 10 minutes each evening report better coping. Be specific about your emotions rather than just saying you're fine. Partners can also experience postpartum depression — about 10% of new fathers do.
Save your provider's after-hours number and a crisis hotline number in your phone
The Postpartum Support International helpline (1-800-944-4773) offers free support. You can also text them. Keep these numbers saved in your phone before delivery so they're accessible when you need them.
Baby's Pediatrician Visits
Schedule the first pediatrician visit within 3-5 days of discharge
This visit checks for jaundice (affects 60% of newborns), monitors weight gain, and assesses feeding. Babies typically lose 5-7% of birth weight in the first few days and should start gaining by day 5.
Attend the 2-week well-child visit
The pediatrician will check that the baby has regained birth weight, screen for postpartum depression in the parent, and answer feeding questions. Bring a written list of your concerns — new parent brain fog is real.
Attend the 1-month well-child visit
By 1 month, the baby should be gaining about 5-7 ounces per week and eating 2-3 ounces per feeding. The pediatrician will check head circumference, reflexes, and hip stability. Vaccinations begin at the 2-month visit.
Coordinating Help
Accept every offer of help and assign specific tasks
When people say 'let me know if you need anything,' reply with a specific request: bring a meal on Tuesday, do a load of laundry, hold the baby while you shower. Specificity removes the awkwardness of asking.
Set visiting hours and boundaries with family and friends
Limit visits to 30-60 minutes in the first 2 weeks and require that all visitors wash hands before holding the baby. It's reasonable to ask visitors to text before coming over rather than dropping by unannounced.
Divide nighttime feeding shifts with your partner
One approach: one parent covers 8 PM to 1 AM, the other covers 1 AM to 6 AM. This gives each person a guaranteed 5-hour sleep block. If breastfeeding, the off-duty parent can handle diaper changes and resettling.
Self-Care Basics
Sleep when the baby sleeps for at least one nap per day
Newborns sleep 14-17 hours per day in 1-3 hour stretches. Matching at least one daytime nap with the baby can add 45-90 minutes to your daily sleep total. Put your phone on silent and close the curtains.
Eat three meals a day even if they're simple
Breastfeeding burns an extra 300-500 calories per day. Keep grab-and-go food within arm's reach of your nursing spot: trail mix, cheese sticks, fruit, and water. Dehydration directly affects milk supply.
Take a shower or bath daily for mental health
Even a 10-minute shower can reset your mood. Put the baby in a bouncer on the bathroom floor or hand them to your partner. If you've had a C-section, pat the incision dry and avoid soaking in a bath for the first 2-3 weeks.
Frequently Asked Questions
How long does it take to physically recover after giving birth?
Vaginal delivery recovery generally takes 4-6 weeks, while C-section recovery takes 6-8 weeks before you can resume normal activities. However, full pelvic floor recovery can take 3-6 months, and some body changes (like abdominal separation or diastasis recti, which affects 60% of postpartum women) may take 6-12 months to resolve with targeted exercises. Most OBs clear patients for exercise and intercourse at the 6-week postpartum visit.
What are the warning signs of postpartum depression vs. baby blues?
Baby blues affect up to 80% of new mothers and typically involve mood swings, crying spells, and anxiety that resolve within 2 weeks of delivery. Postpartum depression (PPD) is more severe, lasts longer than 2 weeks, and affects 1 in 7 mothers. PPD symptoms include persistent sadness, loss of interest in the baby, difficulty bonding, feelings of worthlessness, changes in sleep beyond what the baby causes, and intrusive thoughts. If symptoms last beyond 2 weeks or include thoughts of self-harm, call your OB or the Postpartum Support International helpline (1-800-944-4773) immediately.
When can you start exercising after having a baby?
Walking can begin within days of a vaginal delivery and 1-2 weeks after a C-section, as tolerated. The American College of Obstetricians and Gynecologists says most women can resume moderate exercise within a few weeks of an uncomplicated vaginal delivery. Wait for your 6-week clearance before running, jumping, heavy lifting, or abdominal exercises. Start with pelvic floor exercises (Kegels) as soon as they feel comfortable — even in the hospital.
How do you manage pain after a C-section at home?
Most doctors prescribe ibuprofen (800 mg every 6-8 hours) and acetaminophen (1000 mg every 6-8 hours) in an alternating schedule, which research shows is as effective as opioids for most C-section recovery. Keep a pillow against your incision when coughing, laughing, or standing up. Avoid lifting anything heavier than your baby (8-10 lbs) for 6 weeks. The incision site should be kept clean and dry — watch for redness, swelling, drainage, or fever above 100.4 degrees F, which could indicate infection.
What postpartum supplies should you have ready at home?
Stock up before delivery: overnight maxi pads (you will bleed for 2-6 weeks), a peri bottle for gentle cleaning (hospitals usually provide one), witch hazel pads for hemorrhoid relief, stool softeners (constipation is very common after birth and after pain medication), nipple cream if breastfeeding, a supportive belly wrap or binder, and comfortable high-waisted underwear you do not mind staining. Have 2 weeks of easy-to-reheat meals in the freezer.