We teamed up with Laura Dyet, a postpartum doula, to bring you simple, practical tips to help you feel more prepared and supported after birth. Whether you’re planning ahead or shopping for an expectant mama, our new Postpartum Bundle has everything you need to make those early days a little gentler.
1. If I’m birthing at the hospital, what do I need for postpartum?
Every hospital provides different care items, so it’s best to come prepared or ask your care provider for a list of what your hospital provides. In most cases, all you’ll need is adult diapers and pads (try either the joni Bamboo Super Pads or the Bamboo Overnight Pads, or the Postpartum Bundle). Some people also prefer to use mesh underwear during the first few days, but these aren’t essential. Most hospitals provide a peri bottle, and some also provide a sitz bath for you to take home. Hospitals can also provide you with ice for your perineum when needed, although the store-bought ones are a lot more convenient!
Pro tip: Most people rarely use all of the postpartum care items they purchase. To save money (and the planet!), check on Facebook Marketplace or parent groups for people selling or giving away their unused items (eg, adult diapers) to save some money! If you’re buying your own, always buy the smallest quantity of each item, then buy more of what you use most later.
2. Set up your bathroom(s) with everything you need within reach.
This will look different in every home depending on your space, but essentially, you want to make sure you can reach everything you need from the toilet (eg. adult diapers, pads, disposable underwear, peri bottle, hemorrhoid ointment, etc.). Ideally, having your supplies set up in a bathroom on each floor of your home (if applicable) is helpful so you don’t need to go up and down the stairs each time.
Pro tip: Your bathroom garbage can will fill up quicker (especially if you're using adult diapers) and may have a very distinct smell. Consider something with a lid, and have someone empty it for you regularly.
3. Don’t skip the sitz baths!
A sitz bath is a warm water soak for your perineum, either on the toilet with a special plastic bowl or in a shallow bath. Especially in the first few days postpartum, this can help reduce pain and inflammation in the rectum (hello hemorrhoids) and vulva. Although ice packs are a common suggestion for swelling, new advice suggests only use these immediately after birth, then switch to heat to bring blood flow to the area and promote healing. A sitz bath can be done with just warm water, or Epsom salts and specific herbs can also be added. It may feel weird to soak yourself at first, but most people are pleasantly surprised by how much it helps!
Pro tip: If you’re using herbs, steep in a large pot of warm water ahead of time. Strain the mixture, then store and use as needed. This herbal mixture is also great for putting in your peri bottle each time you use the bathroom!
4. Bleeding is different for everyone.
Just like everyone’s periods are different, postpartum bleeding is no exception. Some people will bleed on and off for a full six weeks, others may stop bleeding a week or two after birth. Bleeding is usually quite heavy in the first few days, which can be surprising. Follow your provider’s advice, but typically the rule of thumb is: If you can’t see the bottom of the toilet, you’re completely filling a pad in less than 1 hour, or you’re seeing clots larger than your fist, that’s too much bleeding and you should call your provider. A common misconception is that if you’ve had a cesarean, you won’t bleed, but this is false! Although bleeding is commonly lighter, the bleeding primarily comes from the space where your placenta was, which is relevant regardless of how your baby was born!
Pro tip: If your bleeding increases after physical activity, this is a good indication you’re doing too much and need to rest more.
5. Rest, rest, and more rest!
There is no such thing as being lazy during the postpartum period, and your body will thank you both in the short and long term. A good rule of thumb is 5 days in bed, 5 days on the bed, and 5 days around the bed. For those first 5 days, staying reclined as much as possible will help reduce pressure on your perineum and typically make things feel more comfortable. In the following 5 days “in” the bed, this might mean sitting upright more and also spending time on the couch. Adding some very gentle movement and stretches is a great idea, but nothing too strenuous. In the final 5 days “around” the bed, try a very short, slow walk around the neighbourhood (if you’re feeling up to it) or moving around the house more. But check in with your body and don’t push yourself!
Pro tip: Set yourself up with support ahead of time so that you can make this rest more feasible. Have family help with chores, put a meal delivery service on your baby registry, hire a postpartum doula, ask friends to walk your dog, etc.
ABOUT THE AUTHOR: LAURA DYET
Laura Dyet is a birth and postpartum doula located in Cambridge, Ontario. She is also a pre/postnatal yoga teacher, and uses this knowledge to help her clients prepare for birth and recover during the postpartum period. Laura is passionate about evidence-based childbirth practices, while also weaving holistic and herbal methods into the support she provides. She believes in the importance of community and loves helping facilitate connections both in real life and online.
Where to find Laura:
Instagram: @ lauradyet
Website: www.lauradyet.com
Email: laura.dyet@gmail.com