Top tips for recovery in the first week postpartum from maternal health OTs
Whether you are a complete newbie or this not your first rodeo, the first week postpartum is a special time. Let’s start with some of the many changes that happen in the immediate postpartum period:
Physical Changes
The uterus begins to contract back down to its normal size. It will reduce its size by 50% just in the first week alone!
Vaginal discharge, or lochia, is it it’s heaviest in the first week and will gradually decrease in amount.
The perineum begins to heal and there may be inflammation and soreness, especially from tears or other physical trauma.
Breasts may become tender and engorged. Though they may feel very full immediately postpartum, it is generally due to extra fluid from IV fluid during labor or additional fluid from inflammation. This may progress to engorgement when mature milk comes in around day 3-4 postpartum.
Physiological Changes
The body starts to shed the extra fluid accumulated during pregnancy, leading to frequent bathroom breaks and sweating.
Blood volume and pressure begin to normalize. Some people may experience mild dizziness or fainting.
Bowel movements may be irregular and uncomfortable. Some women experience constipation or hemorrhoids.
Mental and Emotional Changes
Up to 80% of postpartum people experience mood swings, anxiety, sadness, and irritability due to hormonal changes and the stress of adjusting to motherhood. This usually peaks around the fourth or fifth day postpartum.
Feelings of overwhelm, fatigue, and concern about the baby’s well-being are common.
The emotional connection between parent and baby begins to strengthen. Baby and parent start to get to know one another for the first time earthside.
Hormonal Changes
Levels of Estrogen and Progesterone drop rapidly after delivery, contributing to mood swings and physical changes like hair loss and sweating.
Prolactin, which stimulates milk production, increases, especially in breastfeeding mothers.
Oxytocin, often referred to as the “love hormone,” rises during breastfeeding, promoting bonding and helping the uterus contract.
Routine Changes
The newborn baby has short sleep cycles and has not established a circadian rhythm around nights and days yet.
Parents must adjust their own sleep routine to care for their baby during wake times and soothe them to sleep.
Daily routines pre-baby have completely changed and are replaced with new ones centered around the care of a newborn and postpartum healing.
Figuring out how to not only feed a newborn, but keep it up every couple hours around the clock can feel like it takes up every minute. The routine of cleaning parts, assembling bottles or pumps or getting a baby latched and alert enough to feed can be overwhelming.
This is a lot! As maternal health occupational therapists and mothers ourselves, here are our favorite tips for adjusting to the first week postpartum:
Be extra kind to yourself. Your body and mind have gone through a stressful and significant event. You won’t meet all the expectations you had of yourself as a mom to this new baby in the first week (or maybe ever!). It takes time and things change.
Don’t worry if you don’t feel super bonded to your baby right away. You are both meeting each other earth-side for the first time, and like any new relationship, it takes time to get to know one another. Communication may not be easy, but in time you will learn each other’s languages.
Place items you need most where you use them most. Use your environment to your advantage. Your body is healing and you need to save your energy for taking care of yourself and your baby. Don’t forget to have a protein-rich, shelf stable snack, hydration and an emergency burp cloth or towel within reach at all times!
Automate and delegate. We know the housework and clutter is calling to you, but try to delegate or automate tasks that can be done by other people, services or machines. This is temporary and your energy reserves are recovering.
Remember, this is a learning curve. Feeding a baby, figuring out breastfeeding, taking care of a newborn and healing a postpartum body is hard! Whether this is your very first time or your 5th, each transition to motherhood (matrescence) is its own unique journey and there will be learning, making mistakes, and successes along the way.
Accept the support that feels helpful, and say “no thank you” to what does not. Your phone may be going off with offers to hold the baby, but what you might really need is for someone to do the laundry. Having a communication person who knows you and can communicate to others and gather the right support so you don’t have to can be helpful.
Occupational therapy can help support the mental and physical health of mothers, babies, and their families. If you think you might benefit from seeing an occupational therapist (OT) through your transition to motherhood, schedule a free 15 minute discovery call to see how we can help.
Matrescence Occupational Therapy is a concierge occupational therapy practice that specializes in providing individualized support during preconception, postpartum, and beyond. We specialize in supporting maternal health, infant feeding and transitions to and within the first year of life. We are happy to serve families in Austin, Texas and surrounding communities.