What's Happening in Your Body (and Why It Feels So Intense)
Your body is doing massive work behind the scenes. Understanding what's happening can help you feel less alone and more prepared.
Your uterus is shrinking back down
In the first two weeks, your uterus moves from pregnancy size toward its pre-pregnancy size. That process can cause cramping that ranges from mild period-like cramps to intense waves, especially when you breastfeed. That's normal. Latching tells your brain, "We're postpartum," which increases oxytocin and makes cramps stronger for a bit.
There's a normal postpartum bleed (lochia)
You'll bleed whether you had a vaginal birth or a C-section. Bleeding should steadily lighten over time. Clots can happen, but they should get smaller and less frequent.
Tissues are healing
If you had a tear, episiotomy, or C-section, those tissues are repairing. Swelling in the perineum or vulva is common because inflammation is part of healing. We want to support it without letting it get out of control.
Milk changes and breast fullness
Milk comes in whether you breastfeed or not. You may feel engorged while your body figures out supply. That usually settles with time and support.
Hormones are shifting fast
Estrogen and progesterone drop after birth. Prolactin rises if you're breastfeeding. Oxytocin surges. Feeling joyful one minute and weepy the next is common. Keep an eye on your mood so you catch anything that needs more support.
What's Normal vs. When to Call Your Provider
Bleeding
Normal: Gradually lightening is normal.
Call if: You're soaking through a pad per hour, bleeding suddenly spikes after trending down, or clots are larger than a golf ball/egg.
Cramps
Normal: Should ease as days pass.
Call if: Pain stays intense or worsens.
Swelling
Normal: Some is expected.
Call if: Swelling is severe, hot, or you notice foul-smelling discharge, fever, or increasing pain.
Mood
Normal: Ups and downs are common.
Get help immediately for signs of postpartum depression, anxiety, or psychosis (including thoughts of harming yourself or baby, or hallucinations). This is urgent and treatable.
Comfort Steps That Actually Help
Use warmth to ease cramps and support healing
Heating pad: Place on your lower abdomen or low back, especially while breastfeeding.
Sitz bath: Sit over warm water for 5 minutes (work up to 10–15 if that feels good). A sprinkle of Epsom salt is optional. Warmth increases blood flow and comfort.
Note: Nothing in the vagina during these six weeks. Pads or period underwear only.
Try gentle compression (not tight binding)
Abdominal binder: Wear it loose enough to slide two fingers under comfortably. This offers support as tissues recover.
Support from below: Soft, high-waist support briefs can add light compression to the pelvis and feel stabilizing.
Move a little to reduce pain and swelling
Short walks: Start with a few minutes, a couple times a day. Build slowly.
Pelvic mobility: While lying down, try gentle pelvic tilts (rock forward/back), side-to-side rocks, and slow "pelvic clocks" (a smooth circle).
Heel slides: Lying on your back, slide one heel toward your seat, then back. Alternate. Move with your breath.
Use ice sparingly for swelling
When it helps: If swelling or soreness spikes after a walk, try a padsicle for up to 20 minutes once a day. Witch hazel can be soothing.
Why not more? You need some inflammation for healing. Too much ice can slow that process. Warmth often helps just as much.
Rest, fuel, and receive help
Rest windows: If the baby sleeps, you lie down too— even for 10 minutes. Horizontal rest supports pelvic circulation and healing.
Simple nourishment: Aim for protein, healthy fats, and fiber in each meal or snack. Keep water at every feeding station.
Delegate: Let others handle laundry, dishes, and errands. Your body is doing a big job inside.
A Simple Daily Rhythm
Use this as a calm guide, not a checklist you must complete.
Morning
Two minutes of diaphragmatic breathing in bed. Gentle pelvic tilts. Eat a protein-forward breakfast.
Midday
5–10 minute walk. Hydrate. Sitz bath if you have time.
Afternoon
Horizontal rest while baby naps. Heating pad during a feed if cramps increase.
Evening
Short stretch and heel slides. Light dinner with protein and fiber. Jot a quick note on bleeding and mood.
Make This Easier on Yourself
You don't need to push through. Your body needs specific support right now.
Small steps—warmth, gentle movement, light compression, and real rest—go a long way. You're doing a lot, even when you're sitting still.
Next Step: Your Plan, Done-For-You
The free Your Six Week Postpartum Recovery Plan gives you a simple structure that fits real life—short, clear steps you can use between feeds and naps. Expect:
- A daily rhythm you can follow or adapt in minutes
- Quick-reference "when to call" guidelines
- Bleeding and cramping notes so you can see progress
- Sitz bath and heat how-tos, plus a safe compression checklist
- A gentle movement menu and rest prompts
Use it to take the mental load off and support your recovery without overthinking.
The 2am Questions
1Why do cramps feel worse when I breastfeed?
Breastfeeding increases oxytocin, which tells your uterus to contract. This is what helps it shrink back down. Warmth on your belly or back during feeds can ease the intensity.
2My bleeding got lighter, then suddenly heavier. Is that normal?
It's common for bleeding to lighten, then spike if you did more than usual. Lie down, hydrate, and see if it slows. Call your provider if you soak a pad in an hour, pass large clots, or notice a strong spike after it has been steadily decreasing.
3How tight should my abdominal binder be?
Supportive, not squeezing. You want to slide two fingers under easily. If it feels like it's pushing pressure downward, loosen it or remove it.
4Ice or heat for perineal pain?
Either can help. Try heat first for circulation and comfort. Use a padsicle once a day if swelling is intense. Notice what gives you the most relief.
5When can I start exercising?
Begin with short walks and gentle mobility right away unless your provider says otherwise. Save the weights and anything more intense for after your six-week check and when your body feels ready and remember to gradually build.
6Is it normal to feel weepy or irritable?
Yes, in the first weeks. Track your mood and ask someone to check in daily. If you feel hopeless, panicked, or not like yourself, reach out to your provider. You deserve support.
Important safety notes:
Nothing vaginally during the first six weeks. If you notice a fever, foul-smelling discharge, sudden heavy bleeding, severe pain, or any mental health emergency, call your provider right away.
P.S.
Your body isn't broken. It's healing. Let's make that healing more comfortable.