Early Postpartum Journey: What Every Mum Should Know

You’ve just brought a human into the world—and that is truly extraordinary. No matter how your birth unfolded—whether it was calm or complex, in the water’s embrace or with the support of medical technology, at home or in a hospital—what you’ve experienced is one of the most profound and intense journeys the body and heart can go through. Your strength, however it looked, deserves to be acknowledged and deeply respected.

The postpartum period, often called the fourth trimester, isn’t just about your baby. It’s about you, too. Your healing. Your rest. Your quiet becoming. I know how easy it is to get swept up in the noise of “bouncing back,” of visitors who want to hold the baby but forget to check in on the one who carried them. But you deserve care, too. real, holistic wholehearted care.

At Women’s Health Hub, we believe the mother needs to be held, just as tenderly as the baby. In a time where so much focus is on the newborn, we are here to hold space for you; your body, your strength, your story. We offer a safe place to be heard, to be seen, and to begin making sense of the profound journey you’ve just walked through.

Your body has been stretched, shifted, and reshaped over months. Now, it begins the slow, sacred process of healing. You may feel joy, grief, love, confusion, all in the same hour. You might feel deeply connected or totally overwhelmed. That’s normal. The early days after birth are a blur of feeding schedules, new routines, and little time to breathe, let alone reflect.

Postpartum isn’t a straight line. One moment you might feel overflowing with love, and the next, you’re in tears—and both are completely valid. The early days can feel like an emotional rollercoaster, and while it can be overwhelming, please know this: you’re not alone, and what you're experiencing is part of the journey and most importantly there is help available. This tender, raw, and ever-changing rhythm is the very nature of motherhood. You’re doing beautifully, even on the days that don’t feel that way.

At the Women's Health Hub, we see you. We honour what your body has gone through, and we’re here to guide you through what comes next—with evidence-based care, empathetic support, and gentle reminders that this journey is yours to walk at your own pace.

---

Key Points:

• The postpartum period is your body’s natural way of returning to balance after pregnancy and birth. Expect changes, and remember, it’s all part of your unique journey to recovery.

• Your first period after birth can return 6-8 weeks after delivery if you’re not breastfeeding, or later if you are. Your menstrual cycle may be different after you have your baby, and that can be normal. However, it is recommended to consult with your GP if you have any concerns (such as large clots).

• Your postpartum recovery is a journey that takes time, and it’s different for everyone. While the physical recovery can take over a year, with the right care and support, you’ll feel stronger with each passing day.

• Start slowly and gently,listen to your body for postpartum workouts. Let us help guide you with movements that will aid your recovery and not hinder.

• Postpartum depression and ‘baby blues’ is a common and real experience for many new mothers, causing feelings of sadness and exhaustion. With the right support, it’s entirely possible to heal and feel like yourself again.

PANDA (Perinatal Anxiety & Depression Australia): 1300 726 306

Pregnancy, Birth and Baby: 1800 882 436

---

What to Expect Early Postpartum

Bringing your baby into the world is nothing short of extraordinary. For the past nine months, your body has been stretching, shifting, and creating space, all while offering nourishment and holding your little one with quiet strength. That’s no small feat, and what follows can feel like a whole new chapter of change.

In the days and weeks after birth, your body and mind begin to shift again, sometimes in ways that feel tender, unexpected, or even overwhelming. This is a guide to what you might experience in those early postpartum moments: the physical adjustments, emotional waves, and everything in between. There’s no “right” way to feel, and that’s okay. We share this with the hope that it helps you feel a little more prepared and a little less alone on this journey.

Your journey into motherhood is uniquely yours, and you deserve care, understanding, and compassion every step of the way.

1. Bleeding aka Lochia

After birth, it’s completely normal to experience bleeding, known as lochia. This is your body’s natural way of clearing out the thickened uterine lining and any remaining tissue from pregnancy. It may feel a little like a heavy period at first, with cramping that some women describe as similar to menstrual pain. These sensations are your uterus working hard to contract and slowly return to its pre-pregnancy size.

What we recommend:

In these early days, we recommend using maternity or menstrual pads. Tampons aren’t advised during this time, as they can increase the risk of infection while your body is still healing.

You may notice heavier, bright red bleeding in the first 3–4 days. This usually begins to ease, becoming lighter in flow and softer in colour. Around day 8–10, the bleeding often shifts to a creamier, yellow-white discharge, and some light spotting may continue on and off for up to six weeks.

When to seek medical attention:

Your body knows what it’s doing, but if something feels off, trust your instincts. Please reach out to your care provider if you experience any of the following or have any concerns:

• A sudden increase in abdominal cramping

• Fever or chills

• An unpleasant or ‘rotten’ smell from your discharge

• Ongoing pain in your abdomen, lower back, or unusual headaches

You don’t need to go through this alone. If you're ever unsure, we're here to guide you gently through it.

2. Milk, “The Let Down”

In the first few days after birth, your milk supply is still finding its rhythm. It’s completely normal

for your milk to “come in” around day 3 to 4. Until then, your baby is receiving small but mighty amounts of colostrum, often just a teaspoon with each feed. This golden liquid is rich in nutrients and antibodies, perfectly designed to support your baby in their first days.

As your milk transitions, you might notice your breasts feeling fuller, firmer, or even a little tender. Some mums also experience sensitivity or discomfort around their nipples. This can be challenging, but please know, it’s okay to ask for help and help is available.

What we recommend:

If you're feeling unsure or need a little extra guidance, we gently encourage you to reach out to a trusted lactation consultant. We wholeheartedly recommend Keryn Thompson at Itty Bitty Bub and Patricia Doyle at Nurturing Well—both offer warm, evidence-based support to help you and your baby find your own unique feeding rhythm.

3. Abdominal Pain and Odd Sensations

After birth, your body is gently finding its way back—shifting, healing, and adjusting in its own time. It's completely normal to notice unfamiliar sensations through your belly and core. Some may feel tender, some may feel like a stabbing pain, some may feel strange, and all of it is part of your body’s journey of recovery.

What you might experience & what we recommend:

• As your uterus slowly returns to its pre-pregnancy size, you may feel sensations similar to period cramps. These are small reminders that your body is quietly working in the background. A warm heat pack, plenty of rest, and any prescribed medication can offer relief.

  Your body continues to release what it no longer needs through gentle bleeding, often lasting several weeks. This process, known as lochia, is a natural and healthy part of healing.

• Constipation or trapped wind can sometimes arise in these early days. You might feel a bit bloated or heavy. Gentle movement like a short walk, staying hydrated, and enjoying fibre-rich meals can help things move more comfortably. If you’ve had stitches or a wound, using a soft clean cloth or tissue to support the area while going to the bathroom can feel reassuring and provide some relief.

• After birth, abdominal separation and weakness are common. Your abdominal muscles have stretched and expanded to support your growing baby, and now they need time to recover. Your body has been through a significant transformation, and in these early days, rest is key to support gentle healing.

It’s recommended that you continue getting in and out of bed by rolling onto your side and then sitting up—just as you did during pregnancy. Where possible, ask for help lifting your baby in and out of their cot, car seat, or pram, and avoid lifting anything heavier than your baby while your body heals.

For added support, compression such as high-waisted underwear, Tubigrip, or SRC leggings can help your stomach feel more comfortable—especially if you have a separation greater than 3–4cm. We have a range of options available in the clinic and can help you choose the best product for your recovery, including sizing and fit. Women will find comfort in compression at different times—some may feel relief in the first few days, while for others it might be a few weeks.

• Some women notice numbness or a lack of sensation around their abdomen. This can be due to nerves stretching during pregnancy or birth. It usually improves with time. You can support this healing by gently touching or massaging the area to bring awareness back to it, in your own time and comfort.

If something feels unfamiliar or unsettling, you're not alone, and you don’t need to carry it alone either. Reach out to your trusted medical or Women's Health Physio team to ensure personalised advice.

4. Baby Blues & Postpartum Depression

Becoming a mother is an incredible, life-changing experience—but it can also feel like an emotional rollercoaster. One moment you may feel pure joy and excitement, and the next, you might be overwhelmed, exhausted, or even tearful.

These emotional ups and downs are completely normal and often linked to the many changes your body is going through, the effects of sleep deprivation, and the uncertainty that comes with caring for a newborn—or adjusting to life with another little one and trying to meet everyone’s needs.

Baby Blues

Feeling emotional a few days after giving birth is really common. In fact, up to 80% of new mums experience what’s known as the “baby blues.” This usually starts around day 2 or 3 postpartum and can last for up to two weeks.

It’s mostly caused by big hormonal shifts, lack of sleep, and the emotional adjustment to caring for a newborn. You might feel:

• Moody or teary for no clear reason

• Irritable

• Anxious or overwhelmed

• Struggle to sleep, even when your baby is resting

The baby blues usually pass on their own and don’t need treatment. But if these feelings continue beyond two weeks or start to get worse, it’s a good idea to check in with a healthcare professional—it could be a sign of postpartum depression, and it's important to seek support.

Postpartum Depression

Postpartum depression can sometimes look like baby blues, but it feels a lot heavier and lasts

longer, usually more than two weeks. You might notice that sadness is overwhelming, you’re not enjoying things you usually love, or you feel distant from your baby and loved ones. It can even affect your appetite, concentration, and energy levels. Sometimes, it’s hard to know if you’re just really tired or if it’s something more, but the emotional weight is real and it is heavy to carry alone. You might feel disconnected or withdrawn, and physical symptoms like headaches or back pain might pop up, too.

If you’re feeling this way, you’re not alone, it’s okay to ask for help and help is available. Here are a few ways to take that first step:

• Talk to your OB-GYN or midwife about how you’re feeling.

• Share your thoughts and emotions with your partner, family, or a close friend—they want to support you.

• Reach out to a postpartum psychologist or counselor who can help guide you through this tough time.

• Don’t forget about PANDA (Perinatal Anxiety & Depression Australia). They have a free helpline (1300 726 306) that provides a safe and confidential space for any new or expecting parent struggling with the challenges. (Monday to Friday, 9am - 7.30pm & Saturday, 9am – 4pm)

• Pregnancy, Birth and Baby offers free, compassionate support, available by phone or video seven days a week from 7am to midnight AET. You can call 1800 882 436 or video call for a safe, confidential space where you can talk without any pressure. You don’t even need to give your name if you’d prefer to stay anonymous.

HELP, there is heaviness and swelling at your vulva!

There are a few reasons why this might happen, and a few key ones include:

Perineal Swelling. Your body might experience swelling in the perineum due to childbirth and can occur post vaginal or caesarean birth. This is something many women go through. Treating it gently is key, just like you would treat a swollen ankle. To soothe the discomfort, we recommend:

• Warm and cool inserts by Bare Mum can provide soothing relief to the perineal area. We

Warm & Cool Insert by Bare Mum

recommend popping them in the freezer before birth so they’re ready to use when you need them most.

• Sitting on folded towels along the thigh bones, applying just enough pressure on the perineum for gentle compression but not too much that it causes you pain.

• It’s important to avoid staying in one position for too long. Try to switch between laying, sitting and standing, so you’re not overloading your body.

Mobility of Organs. If you're noticing a feeling of heaviness or a bulging sensation near your vaginal opening, this could be an early sign of pelvic organ prolapse. It’s important to listen to your body. You may notice that these symptoms feel worse after standing for long periods or by the end of the day.

If this happens, please reach out to us or a women’s health physiotherapist. We’re here to help you understand and manage what you’re experiencing. In the meantime, when you feel these sensations, try lying down with a pillow under your hips to gently elevate your pelvis. This can help take the pressure off your pelvic floor and provide some relief.

HELP, I am leaking!

Experiencing some urinary or fecal incontinence during the first week postpartum is common. Your body has undergone significant changes, and the muscles and tissues responsible for bladder and bowel control—particularly the pelvic floor—may have been stretched or weakened during pregnancy and childbirth. Hormonal fluctuations also affect tissue integrity, contributing to these symptoms.

These symptoms usually improve as your body heals. However, if incontinence persists, it's important to consult a healthcare provider. Our Women’s Health Physiotherapists are experts in this area and can guide you through ways to regain control and strength.

How to Care for Caesarean, Episiotomy and Tear Wounds

Healing can feel like a slow process, but taking care of yourself now will make all the difference. Here’s how you can care for your caesarean, episiotomy, or tear wounds to ensure optimal healing.

For Caesarean Wounds:

• When you cough or sneeze, it can help to support your wound by gently applying pressure over it with your hand or a soft clean cloth. This will take some of the pressure off and make it feel more comfortable.

• As you move in and out of bed, try to roll slowly and with care, avoiding any sudden movements that might put strain on your incision. When standing or sitting, support your wound with your hand to make it easier on your body.

• If you need help lifting or carrying your baby, don’t hesitate to ask for assistance. Your body needs time to recover, and asking for help is a sign of strength, not weakness. If you do not have assistance available, placing baby in a safe position/location while you move/stand up and then picking them up can assist.

  
  

For Episiotomy or Tear Wounds:

• When using the bathroom, holding toilet paper over the area or using a cardboard toilet roll as a gentle funnel can offer extra support and stop the sting that can occur if urine comes in contact with the wound.

• After you’ve finished, you can use a squirt bottle with warm water to cleanse the area gently.

• When drying the area, be sure to dab lightly with toilet paper or a soft clean cloth. This will help keep things as comfortable as possible.

Remember, It’s okay to prioritise yourself. While everyone is excited about the new baby, your needs matter too.

It’s natural for family and friends to be eager to meet your new little one, but this excitement can sometimes add stress rather than joy. It’s okay to feel overwhelmed by visitors, and it’s important to set boundaries that work for you. It’s okay to decide who comes over, when, and how long the visit should last. It’s okay to ask your loved ones for help—whether it's picking up groceries or helping with chores.

Healing looks different for everyone. Forget the idea of “bouncing back”—your body and mind need time. The first 4 weeks are a time for rest and recovery. Some women may feel ready for light walks, while others may need to rest as much as possible. Sleep when you can, take breaks, and put your well-being first.

At your 4–6 week postpartum check-up, we’ll guide you safely back into daily activities with personalised advice and exercises, including assessments for abdominal separation and pelvic floor health.

The postpartum journey is a rollercoaster, don’t forget to enjoy the ride!

A lot of first-time mums often say they wish they had known more about the early postpartum period. We truly hope that after reading this, you’re feeling a bit more prepared and confident for what’s ahead.

Just remember, your journey is uniquely yours, and it’s okay to take things one step at a time. Be gentle with yourself and your body. There will be highs and lows, they’re all part of the incredible, wild and sometimes messy experience of becoming a mother. Embrace the ride—it’s part of your beautiful story.

Women’s Health Hub is here to guide you on your postpartum journey

If you need guidance on healing during this special time, it’s something we hold close to our hearts at Women's Health Hub. We understand how important it is to feel supported during this time, and we would be honored to walk alongside you in your healing journey, your fourth trimester.

Book your initial consultation or review consultation with us—we’re here for you every step of the way.

Book A Consultation With Us

Written by: