Your body is working extra hard after you have a baby. It is still going through many emotional and physical changes and needs special care, but it can be hard to find the time to give yourself that care. It is important to make yourself a priority. You need to be healthy to take good care of your new baby.^1,2If you are feeling sad or overwhelmed, talk to a maternity care manager today. They can help you by providing access to resources, answering questions, or developing a plan for your wellbeing.

Tips to care for your postpartum body and mind

Go to your postpartum visits. The American College of Obstetricians and Gynecologists (ACOG) recommends that everyone have at least two routine postpartum visits. Your first checkup will occur in the first three weeks after you give birth. Your second visit will happen within 12 weeks of giving birth. The provider who cared for you during your pregnancy will provide this care.

These visits may involve:

A blood pressure check and possibly a check of your heart rate.
A pelvic exam to assess how well your vaginal area is healing and check your reproductive organs for signs of swelling or pain.
A weight check.
Advice about breastfeeding, managing stress, nutrition, caring for your newborn, and more.
An exam of your C-section incision, if you have one, to see how it's healing.
Connections to support groups and programs that can help with emotional, physical, or financial challenges you might have.
Counseling on birth control and, if you wish, a prescription for birth control medication or an intrauterine device.
Questions about your newborn's sleep and feeding schedule.
Questions about your physical and emotional health.

Get as much sleep as you can. It is very common for new mothers to be very tired from waking up for nighttime feedings and not getting enough sleep. A lack of sleep can be hard on your body and mind, but you need to be as rested as possible to take care of your baby. If you can, take naps when your baby is sleeping. Prioritize rest over chores when you can. Try not to be hard on yourself if you don’t get every chore done. They can wait— sleep cannot.

Eat healthy. Make sure you eat healthy foods so you can get the nutrition you need for yourself and your baby (if you are breastfeeding). You will need anywhere from 300 to 500 extra calories every day if you are breastfeeding.

You should get quality calories, so try to limit these foods:

Fried items
Sugary drinks
Solid fats like butter, stick margarine, shortening, and lard
Foods that contain solid fats

These are healthy food choices that can help meet your increased nutritional needs:

Lean meats
High-fiber foods
Low-fat dairy products
Plenty of fresh fruits and vegetables

Ask for help. Caring for a baby can be difficult—between all the feedings and diaper changes—and you can feel overwhelmed if you try to do everything yourself. Talk with your partner, family, and friends about what you need. Ask them for help shopping, cooking, cleaning, and doing other tasks.

Things can still be stressful even if you have help, so consider joining a support group for new mothers. You can share what you are going through with the group. You can also talk to a maternity care manager. They can help you by providing access to resources, answering questions, or developing a plan for your wellbeing."

If you have severe anxiety or sadness, you might have postpartum depression. Talk to your health care provider if you have any of these symptoms:

A lack of interest in activities that once brought you pleasure, such as your favorite hobbies or socializing with friends.
Thoughts of something bad happening to you, your baby, or loved ones.
Extreme feelings of sadness, hopelessness, or anxiety.
Sadness or anxiety that makes it hard for you to function.
Thoughts of harming yourself or your baby.
Sadness or anxiety that doesn't get better within 10 days.

Know what prescriptions you can take for pain management. It is normal to have pain after you give birth. Your level of pain will depend on how you delivered your baby. Your delivery method also helps inform which prescriptions you can take to manage your postpartum pain.

Vaginal delivery: You may have pain for several days to several weeks after delivery. To ease it, you can take over-the-counter medications, including ibuprofen and acetaminophen. These medications are safe if you're breastfeeding because very little of the medication passes through breast milk. These medications can help you manage any pain or swelling you have around your vagina. They can also help with cramping (especially during breastfeeding), headaches, and joint and neck pain during the postpartum period.
C-section: You may need a stronger pain reliever during the first few days after a C-section. After that, over-the-counter pain medications are typically enough to control pain around your incision. This pain may get worse when you move, get out of bed, or strain your abdominal area. You may need to take pain medications every four to six hours at first.

Talk to your doctor if you have severe pain from a vaginal birth or C-section. They can try to learn what is causing it and prescribe pain medication, if necessary. Let them know if you are breastfeeding. This is important because not all medicines are safe during breastfeeding.

Sources
¹Postpartum care. UPMC. Accessed Jan. 16, 2025.
upmc.com/services/womens-health/services/obgyn/obstetrics/postpartum-newborn-care/postpartum/resources/caring
²Fourth trimester (after baby). UPMC. Reviewed Sept. 5, 2024. Accessed Jan. 16, 2025. upmc.com/services/womens-health/services/obgyn/obstetrics/pregnancy/journey/after-baby
³Pain management during pregnancy, labor, and delivery. UPMC. Reviewed Sept. 5, 2024. Accessed Jan. 16, 2025.
upmc.com/services/womens-health/services/obgyn/obstetrics/labor-delivery/pain-management

Health insurance for your new baby

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Take care of your postpartum physical and mental health

Health insurance for your new baby