Postpartum Recovery Checklist

16 items · Health · Medium difficulty · 30 min

Essential postpartum recovery steps for new mothers' comfort, healing, and wellbeing.

• Monitor lochia and bleeding

  Note soak rate and call provider if soaking a pad in an hour, large clots, or fever.

• Care for perineal stitches or episiotomy

  Use a peri bottle, pat dry, change pads often, and avoid tampons until cleared.

• Apply cold packs to the perineum

  Use for 10–20 minutes at a time during the first 24–48 hours to reduce swelling.

• Do pelvic floor (Kegel) exercises

  Perform 10 slow contractions, hold 5 seconds each, 3 times daily to rebuild strength.

• Take short, gentle walks daily

  Start with brief walks to aid circulation and reduce stiffness; increase gradually.

• Follow C-section incision care instructions

  Keep incision clean and dry; contact provider for increasing redness, warmth, drainage, or fever.

• Take pain medication as prescribed

  Follow dosing instructions; use scheduled doses early to enable movement and rest.

• Use stool softener and eat high-fiber foods

  Prevent straining by staying hydrated, eating fiber, and using stool softeners as advised.

• Stay hydrated and eat nutrient-dense meals

  Include protein, iron-rich and vitamin-rich foods to support healing and milk supply.

• Establish breastfeeding and milk supply

  Begin early skin-to-skin and frequent feeds; seek lactation support if needed.

• Ensure proper latch and positioning

  Try different holds and consult a lactation consultant for pain or poor weight gain.

• Use breast pump or hand expression to relieve engorgement

  Pump between feeds or after nursing to relieve fullness and maintain supply.

• Prioritize sleep: rest when possible and accept help

  Nap when the baby sleeps, share nighttime duties, and ask for household help.

• Monitor mood and signs of postpartum depression

  Contact your provider for persistent low mood; seek urgent help for thoughts of harming self or baby.

• Schedule and attend the 6-week postnatal check

  Book the appointment and prepare questions about healing, mood, and contraception.

• Prepare postpartum essentials

  Gather pads, peri bottle, supportive underwear, nipple cream, and easy meals before needed.

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