Mom & Baby Care

5 Effective Tips For New Moms To Speed Up Postpartum Recovery

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By Apollo 24|7, Published on- 29 May 2023, Updated on - 16 June 2023

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Becoming a mother is one such unique experience that brings immense joy and fulfilment to a woman. However, there's no denying that it also comes with its share of challenges, especially in the first few weeks after delivery. From learning how to breastfeed to finding the best way to calm their newborn, a new mother has a lot of things on her mind.

After childbirth, a woman's body undergoes significant changes– physically, mentally, emotionally and psychologically, and needs time to heal and recover. Therefore, new mothers must take care of themselves and prioritise their recovery.

This healthcare blog aims to provide useful tips and recommendations for new mothers on how to promote healing and speed up their physical recovery after delivery.

Tips to Promote Healing and Speed Up the Physical Recovery

  1. Diet and nutrition

Nutrition plays a critical role in postpartum recovery for new mothers. Eating a well-balanced, nutrient-dense diet promotes healing and restores energy levels.

  • Most doctors advise new mothers to eat foods high in protein, iron, and calcium as they help replenish the body's nutrients and support breast milk production. This is particularly helpful for women who are following exclusive breastfeeding.
  • New mothers should include plenty of fruits, vegetables, whole grains, and healthy fats in their daily diet.
  • Foods that should be avoided include those high in saturated and trans fats, caffeine, and alcohol.
  • Staying hydrated and drinking plenty of water throughout the day, and getting an adequate amount of rest is also important.

2. Support from loved ones

Social support is incredibly important for new mothers during the postpartum period. A social support system can provide emotional encouragement and help relieve stress. Some tips for seeking support include:

  • Reaching out to family and friends
  • Joining a new mother's group
  • Attending parenting classes
  • Seeking professional help (if needed)

Family members or other new mamas can help determine the best formula for breastfed babies and assist you in overcoming breastfeeding challenges.

  1. Gentle exercises

Gentle exercises are highly beneficial for new mothers postpartum as they improve circulation, promote healing, and reduce muscle tension and soreness. Some recommended exercises for new mothers include Kegel exercises, pelvic tilts, and gentle stretches.

Walking is also an excellent low-impact exercise that can be started as soon as a woman feels comfortable. However, women must listen to the body and not push too hard, especially in the first few weeks after delivery. Always consult with your healthcare provider before starting any exercise routine, especially if they had a complicated delivery or cesarean section.

  1. Postpartum care and instructions

Following postpartum care instructions provided by the doctor is crucial for new mothers. These instructions usually include taking prescribed medications, keeping the incision site clean and dry, avoiding heavy lifting or strenuous activities, and attending follow-up appointments. A few other commonly prescribed postpartum instructions include:

  • Performing pelvic floor exercises
  • Proper wound care
  • Gentle stretching to reduce muscle soreness

Following these instructions diligently can help mothers ensure a faster and smoother recovery and minimize the risk of complications.

New mothers must remember, taking care of themselves during the postpartum period is not selfish, rather, it's necessary for both the mother's and baby's health. So, make self-care a priority, and don't hesitate to ask for help when needed. With time, patience, and self-love, new mothers can recover fully and embrace this new chapter of their lives with confidence and joy.

Consult Apollo’s Expert Gynaecologists


1. What is the 5-5-5 rule for postpartum recovery?

The 5-5-5 rule recommends new mothers stay 5 days in bed (complete bed rest), 5 days on the bed (make little movements) and 5 days near the bed (slowly regain activities while taking ample rest). This allows new mothers to rest for at least two weeks after childbirth.

2. How many days of rest does a woman need after childbirth?

While there is no specific time for the amount of rest a woman needs, recovery completely from childbirth may take anything between 6 to 8 weeks.

3. How long do vaginal tears take to heal after childbirth?

The vaginal tears are usually stitched post-childbirth to encourage faster healing. It may take 2 to 4 weeks for the wound to heal completely.

4. Can I climb the stairs after delivery?

Since healing after childbirth can take a few weeks, new mothers are advised to avoid strenuous activities till they are comfortable. However, light activities like walking and climbing stairs are usually considered safe.

5. When do you get your first period after birth?

The first period after birth varies for women. While some get it five to six weeks after childbirth, it may take a few months for others.


Medically reviewed by Dr Sonia Bhatt.


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