How to Survive the First 30 Days Postpartum
Want to know how to survive the first 30 days postpartum? Here are 30 tips for the first 30 days after giving birth to help your postpartum recovery.
Giving birth is one of the most rewarding experiences I’ve gone through. However, postpartum recovery is not always great.
Sometimes the physical pain is overwhelmingly painful, and you cannot enjoy the first weeks with your little one.
Other times it is the emotional pain, the hormonal changes, and the fatigue that make it hard on your entire family.
I’ve given birth 3 times. The first two postpartum periods were horrible. I did not recover well and I still have pain from not taking the time to rest and recover properly.
So, when my third baby came, I made sure to prepare for my postpartum period so that I could rest, recover, and enjoy this precious time with my little one.
And guess what? For the first time I can say my postpartum period was JOYFUL! Yes there were hard moments, but overall, it was incredible.
So, I wanted to share 30 tips so you can survive the first 30 days postpartum like I did.
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1. Take it Slow
It is going to be painful, especially the first couple of days. You HAVE to take it slow.
Don’t rush getting up and out of bed. Slow down every movement you make. It makes a huge difference.
It feels so good to move without having a huge belly and all that added weight, but moving too quickly or too soon will hurt you and then nothing will feel good; trust me.
Just take it slow.
2. 5-5-5 Rule
Do you know about the 5-5-5 postpartum rule?
It is basically to spend the first 5 days after giving birth in your bed, the next 5 on your bed, and the following 5 around your bed. Each 5 days has a particular percentage to stay on your bed for.
I did this the 3rd time around and I can honestly say it made all the difference for my postpartum recovery.
If you want to recover quickly after giving birth, this is the best way to do it.
3. Plan Ahead Freezer Meals
You will want to make sure to have freezer meals on hand so you don’t have to even think about what to eat, let alone make it.
Even if you have help, it is nice to just have a meal prepared quickly and easily for you; you don’t have to think or do anything but heat it up.
Check out the best postpartum freezer meals to make ahead of time.
4. Don’t Clean
Just like you shouldn’t be cooking, don’t plan on cleaning anything either.
Get paper plates and bowls, and plastic utensils. Use a reusable water bottle or even bottled water so you don’t have to wash your water bottle if you have to.
Get an extra garbage can to have in your room so you can throw your garbage away without getting out of bed.
And if you have toddlers or older kids, teach them how to clean up after themselves. It won’t be perfect, but it will be enough for this time.
Let go of having a clean house and just embrace that these next couple of weeks, it will be messy, and that is okay.
You are more important than a clean home!
5. Snuggle Your Baby
Give your baby as much snuggles as possible. It won’t spoil them; it is what you both need.
Your body recovers and will regulate best when you are holding your baby. And so does your baby. You both need each other, physically and mentally.
And who doesn’t like baby cuddles?
This time around, I cuddled my baby as often as I could. I rarely put him down. And, surprisingly, I enjoyed this postpartum period better than I ever have. The cuddles work magic!
6. Cry it All Out
Usually day 3 after giving birth is when I literally cry all day. At first, I had no idea why it was happening and would beat myself up for it.
But, I learned that usually day 3 or 4 is when your body overcomes a massive hormone change, the biggest wave of it all. So it makes perfect sense why I cry no matter what I do.
During these next couple of weeks, as your body is making huge hormone shifts, give yourself grace and cry it all out.
It was one of the biggest things I did to support my mental health during postpartum.
7. Take Supplements
As with your hormone shifts, your body will also need extra support from supplements. Here are a few of my favorite ones to take during the first 30 days postpartum:
- Energy Boost Extract: for iron and gives you energy as you struggle with the sleep changes
- Baby Blues Herbal Extract: the best way to help with those crazy hormone changes
- After Birth Pains Extract: for all the pain you experience while you recover
8. Don’t Exercise
So many think they have to bounce back after giving birth and get their body to their pre-pregnancy weight so quickly.
However, it’s not a good thing to rush your recovery and fitness routine.
Postpartum is all about not exercising. It’s about focusing on rest and your breath. You can deep breathe and do some nice, slow stretches to help your body recover.
When the time is right, you will feel better enough to slowly get into working out again. Take it slow and enjoy this restful state.
9. Deep Breathe
We hear to deep breathe all the time, but I never realized how important it truly is.
You need to relax your pelvic floor while you inhale, and slowly contract your stomach muscles and pelvic floor when you exhale.
It takes some time getting used to but will help you recover better than regular breathing.
10. Accept Help
If you want to survive your first 30 days postpartum, you will need to accept help, and a lot of it. Sometimes it can be uncomfortable, so try accepting help more often while you are pregnant.
Maybe that means you let someone watch your older kids, so you get alone time with the baby. Maybe someone comes to clean your house or bring you freezer meals or postpartum snacks.
You cannot do it on your own. You need your postpartum support team more than ever before, so get used to using it!
11. Get Massages
Who doesn’t want a massage especially after going through something traumatic like having your entire body shift around for 9 months and then push a huge baby out of you.
Your body needs to be massaged, as often as you can! If your spouse can do it, have them watch some videos on postpartum massages to help your organs all back to their right spot.
If you can, try going to get a professional massage, if your budget allows. It will feel so good!
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12. Belly Bind
Belly binding is an Ayurvedic postpartum care method that is quite powerful.
It will help your body, especially your stomach and surrounding organs to fully heal and go back to where they need to be.
It also can help your pelvic floor muscles as well.
I tried it my third time around after giving birth and it made a huge difference in my recovery!
13. Use a Butt Pillow
I actually started using a butt pillow while pregnant for my pelvic pain but I definitely used it during the first 30 days postpartum.
This is especially necessary if you had a tear while giving birth.
It is a night and day difference sitting on a chair versus a nice memory foam pillow.
I was a bit embarrassed to use it when I was out and about but, I knew I felt so much better when I used it daily. To me it was well worth the embarrassment.
14. Stretch Every Night
This should be non-negotiable if you have help around the house.
Stretching helps relieve the tension in your body and is a simple yet powerful form of self care.
Your body and mind needs at least five minutes of stretching every night.
It also really helps my body to get into sleep mode too!
This has been my favorite stretching routine.
15. Focus on Your Mental Health
Most people choose to focus on their physical recovery. And that is truly important don’t get me wrong.
But don’t forget about your mental recovery too.
Your body is going to have massive hormone changes. Some say it’s like going from taking hundreds of birth control pills to none in just 3 days after giving birth.
Your mental health is going to deteriorate fast if you don’t watch out for it.
It happened to me my 2nd time around. I got postpartum depression and anxiety and it was not manageable. I was in a really rough spot.
This time around I made sure to have these mental health essentials which made all the difference for me.
16. Start a New TV Show
One way I found I got more rest during the postpartum stage was starting a new TV series.
I was looking forward to sitting on the bed and not working or doing anything except cuddling my baby and watching a new show.
It made all the difference for me!
I chose to watch Grey’s Anatomy (it’s on Hulu in case you want to watch it too!)
17. Get Bed Rocker
Someone made this incredible device just for moms. It basically turns any chair or surface really into a rocking chair.
I use it on my bed and I don’t have to get up and move to a rocking chair. I just pop it up and it’s ready to go.
It has been a lifesaver!
18. Wear Comfy Clothes
Don’t worry about how you look, just be comfortable!
You just had a baby and for some, major abdominal surgery. You can look and feel comfy.
I found these short shirt combos that are perfect. They are baggy and fit while I was pregnant and postpartum too. They are heavenly, to the point where I got 5 or 6 different sets. It’s all I basically wear now!
19. Brush Your Teeth
Sometimes it feels like you get nothing done and for the first couple of days or weeks, you don’t get to shower very often, if you’re like me anyway.
One thing I’ve found to do is to make sure I always do one personal hygiene thing a day.
Not only do I feel more put together, I’ve accomplished something in the day and feel better about myself. It goes a long way to help my mental health.
20. Don’t Have Guests Over
While guests can be helpful, I also found them not helpful.
Most of the time, guests want to hold and see the baby. They don’t necessarily want to do the dishes or cook you food.
Most of my guests had really good intentions and thought they were helpful but really they got me more stressed and tense, which didn’t help my recovery.
If that’s your case, wait a month before having guests or have as little as possible.
21. Eat Eat Eat
Your body needs food! More specifically, protein.
I could not believe how hungry I was after giving birth. The first 30 days postpartum, you will need to eat as much as possible, especially if you are breastfeeding.
Make sure to eat healthy foods rich in fibers and protein.
Ayurvedic postpartum care is all about eating hot warning foods to restore balance.
This postpartum delivery service is top notch for all the best foods to eat during your postpartum period.
22. Stay Connected to Spouse
Being a parent puts a huge strain on your relationship. One crucial aspect is to make time to connect with your partner every day.
We found a few minutes to hug whenever baby was sleeping or put down.
We started and ended the day with talking and saying we love each other.
Doing the little things will make a huge difference in your relationship!
23. Go to the Chiropractor
Chiropractic care feels heavenly, especially right after pushing a baby out of you.
You are carrying a baby all the time, arched over breastfeeding, and just carried a baby 9 months in your body. Your body is all out of whack!
Going to the chiropractor will help to realign your body and take away so much of your pain!
24. Talk to People
I’m an anxious person so talking to people is not my forte. But I realized it was essential to my postpartum recovery.
I made sure to talk to more people, like my mom and sisters, a therapist, friends, and my virtual doula.
It changed everything for me. I was not alone anymore and I was happier, even when it was so scary to reach out.
Try your best to find your support system.
25. Don’t be Super Mom
Society wants to see you acting like you are thriving and bouncing back.
But that will only make you feel worse, especially if you don’t bounce back.
Instead, prioritize your health, your rest, your slow progression.
You don’t have to do it all. What you are doing is more than enough.
26. Take Pictures
I hated how I looked in pictures after I gave birth.
I felt huge and so I stopped. But now, looking back, I wish I had those pictures.
The pictures I do have, I don’t see myself as huge anymore.
This 3rd time around, I’m soaking up all the pictures, even if I don’t like how I look right now. I know I’ll enjoy them later on.
27. Grocery Delivery
Get your groceries delivered. It’s worth the money 10x.
I use Walmart+ so I can order tons of other things not just groceries.
But instacart, Safeway, and other services are great too.
You need to stay in bed and rest, so let someone else go to the store for you and bring it to your door. It makes life so much easier, especially with a newborn.
If you can’t afford it, add it to your baby registry or mention it to friends and family members who ask what you need.
28. Stock Up on Items Your Newborn Loves
I tend not to buy a lot of things until my baby is born.
Once I bought all these bottles I thought baby would love, and they liked a different brand.
Now, once I know what bottles, pacifiers, swaddles, and other things my baby prefers, that’s when I stock up.
Until then, I just wait and only get the minimalist baby essentials needed.
29. Listen to Your Body
If your body wants chocolate, listen to it.
If it just wants to sleep all day, listen to it.
If it wants to try a workout or yoga routine, listen.
Learning how to recognize and listen to your body is one of the best ways to succeed and feel good during the postpartum period.
30. Enjoy This Time
This time doesn’t last. So soak it all in.
Acknowledge the hard times, but remember the good.
Start a gratitude journal and just enjoy those small moments because they don’t last forever.
I am sure soaking up all the baby cuddles I can get!
Conclusion
Hopefully these tips will help you survive the first 30 days of postpartum.
It is hard at times but so worth it.
You got this Mama!
If you ever find yourself wanting extra support during your pregnancy, birth, or postpartum journey, I’m here to walk alongside you through my virtual doula services — offering encouragement, guidance, and a listening ear whenever you need it.
