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Postpartum Recovery Checklist

Medium 16 items · 30 min
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testuser Published 1 month ago
Health

A practical checklist to guide new mothers through the first weeks after birth. It covers perineal and C-section wound care, pelvic floor recovery, breastfeeding support, mood monitoring, sleep and nutrition, and the 6-week check. Designed for birthing people and their support persons to track essential recovery tasks.

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  1. Monitor lochia and bleeding — Note soak rate and call provider if soaking a pad in an hour, large clots, or fever.
  2. Care for perineal stitches or episiotomy — Use a peri bottle, pat dry, change pads often, and avoid tampons until cleared.
  3. Apply cold packs to the perineum — Use for 10–20 minutes at a time during the first 24–48 hours to reduce swelling.
  4. Do pelvic floor (Kegel) exercises — Perform 10 slow contractions, hold 5 seconds each, 3 times daily to rebuild strength.
  5. Take short, gentle walks daily — Start with brief walks to aid circulation and reduce stiffness; increase gradually.
  6. Follow C-section incision care instructions — Keep incision clean and dry; contact provider for increasing redness, warmth, drainage, or fever.
  7. Take pain medication as prescribed — Follow dosing instructions; use scheduled doses early to enable movement and rest.
  8. Use stool softener and eat high-fiber foods — Prevent straining by staying hydrated, eating fiber, and using stool softeners as advised.
  9. Stay hydrated and eat nutrient-dense meals — Include protein, iron-rich and vitamin-rich foods to support healing and milk supply.
  10. Establish breastfeeding and milk supply — Begin early skin-to-skin and frequent feeds; seek lactation support if needed.
  11. Ensure proper latch and positioning — Try different holds and consult a lactation consultant for pain or poor weight gain.
  12. Use breast pump or hand expression to relieve engorgement — Pump between feeds or after nursing to relieve fullness and maintain supply.
  13. Prioritize sleep: rest when possible and accept help — Nap when the baby sleeps, share nighttime duties, and ask for household help.
  14. Monitor mood and signs of postpartum depression — Contact your provider for persistent low mood; seek urgent help for thoughts of harming self or baby.
  15. Schedule and attend the 6-week postnatal check — Book the appointment and prepare questions about healing, mood, and contraception.
  16. Prepare postpartum essentials — Gather pads, peri bottle, supportive underwear, nipple cream, and easy meals before needed.
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