After you deliver, it’s not uncommon to experience a wide range of pain and discomfort related to your postpartum experience. Some aches can be dull, short-lived, and harmless, while some may require medical intervention. Below, we explain some potential aches and pains you might not have expected.
Uterine Contractions: After giving birth, your uterus will return to normal size, and breastfeeding will encourage this process. One thing to note is that as your uterus contracts, you may feel some pain and discomfort. It’s also common to experience more afterbirth pain if this isn’t your first child.
C-Sections and Incisions: Since a cesarean section is a major surgery, you can expect a higher pain level if you happen to have one. Unfortunately, you are still likely to have the uterine contractions mentioned above, which could be pretty painful. Usually, medication is prescribed as needed. The worst of the abdominal discomfort should be over a few days after delivery; however, mild pain is common for a few months into the postpartum phase. Sneezing or coughing may be uncomfortable, and hugging a pillow when you cough or sneeze can be helpful. Your doctor or discharge nurse will inform you about how to care for your incision and how to go about scar massage. Be sure to gather this information prior to leaving the hospital so that you know what signs to look for if you need to seek medical attention for your incision site during the postpartum phase.
Perineal Pain: If you happen to tear or require incisions around the vagina or perineum, you can expect some pain or discomfort. Using a peri bottle filled with warm water and spraying it on your perineum during urination can help reduce the stinging sensation many experience when going to the bathroom in the first week or so postpartum. Submerging your bottom in warm water for 20 minutes may also provide some relief. You can fill the bathtub with a few inches of water or set up a sitz bath on your toilet. Though pain is normal, make sure the incisions aren’t getting infected, as this could be serious. Be sure to keep your vagina clean and dry.
Dryness: Vaginal dryness is not at all uncommon, especially if you are breastfeeding and/or if your lochia (the bloody discharge in the first weeks postpartum) has subsided. Your midwife or doctor can prescribe you medication for this, or you can consider coconut oil as a more natural option. The dryness could lead to a yeast infection, too, so make sure you’re keeping the area clean as well. There is no need to use a douche — just clean your perineum as usual and pat dry.
Painful Breastfeeding and Engorgement: Sometimes, the latching process can be painful as your entire nipple and areola are inside of the baby’s mouth. It is typical to have some discomfort as you begin your nursing journey. It’s also not uncommon to experience engorgement when your milk first comes in and when your breasts become full. If this happens, you can try to release some of the milk by feeding your baby or gentle hand expression of some milk. You can store the milk expressed for future feedings. Warm compresses and warmth in general may also alleviate engorgement pain, and one of the easiest ways to do this is simply taking a warm shower and letting the water spray on your breasts.
Mastitis: This is inflammation of the breast and typically an infection that happens when a milk duct is blocked or due to bacteria entering via a cracked or damaged nipple. If your breast becomes red with streaks, is hot, tender to the touch, and occurs in addition to you experiencing a fever or flu-like symptoms, contact your midwife or doctor. They will likely prescribe an antibiotic, as early treatment is important. You can encourage healing by resting in bed with your baby so you can nurse frequently and try to empty the breast as much as possible and increase your fluid intake.
Body Pain: General body pain is also widely felt among new parents. The body is no longer carrying the weight of a baby, but all the shifts and changes — not to mention the labor process itself — can leave you feeling achy all over. Leg pain is also common and can be explained by fluid retention in the body. Try a warm shower or soak in a bath to see if it helps with muscle soreness.
Joint Pain: Hand, wrist, and ankle pain might occur and could be explained by relaxin, a hormone that is meant to loosen joints and help the body prepare for birth. Relaxin can remain present in your system for up to 5 months post-delivery.
Constipation: New parents often experience constipation for many reasons like change in routine, sleepless nights, lack of proper nutrition, use of pain medication following a c-section, or the overall impact of childbirth. With everything else that is going on below the waist, constipation and bloating can be uncomfortable. Be sure you are drinking a lot and staying hydrated. Sometimes a gentle stool softener may be helpful, though the use of laxatives are often discouraged and can be too harsh for the body when recovering postpartum.
Here are some tips and items to keep on hand that can help your postpartum recovery be a smooth experience.
Pain Relief: After you have your baby, your midwife or doctor might be quick to offer over-the-counter pain relief or potent drugs. Though some pain is inevitable and many medications are safe for new and breastfeeding parents, it is important to know that there are plenty of ways to ease discomfort naturally.
Ice, Ice, and More Ice! When it comes to healing, ice for your perineum is your best friend. Making “padsicles” will be a lifesaver. This is where people use witch hazel and/or other herbs such as lavender tea or aloe gel and apply it to one end of a postpartum maxi pad so that the other end can still absorb discharge. Do this for a dozen or so pads, and store them in the freezer in a tight resealable bag. After your baby is born, the frozen pads will be soothing to the skin, help reduce inflammation, and promote skin healing. Place the frozen end near the area that is most irritated, and change your padsicle every time you use the restroom or when the frozen pad thaws completely. Read the article labeled “Caring For Your Perineum” to learn more! If for whatever reason you cannot make padsicles, a covered ice pack down there will do just fine. You can also freeze water in extra newborn diapers and apply them to your perineum for 20 minutes at a time.
Hydration Station: Getting enough water and electrolytes will help with postpartum headaches and muscle soreness especially if you’re breastfeeding. Yes, drink regular filtered water — but also try coconut water and eat foods with high water content like cucumbers, watermelons, and celery.
Bum Baths: “Bum baths” or sitz baths are when you submerge your buttocks in warm water for 20 minutes. This can relieve itching and inflammation. Sitz baths are great for people who had tearing or sutures and are healing the wounds from that.
Peri Bottles: Since your perineum is likely irritated post-delivery, consider using a peri or spray bottle to clean yourself during and after urinating, as toilet paper might irritate your skin. If you’d like, you can add a drop of tea tree oil to the spray as it is antibacterial and anti-inflammatory.
Nipple Cream: If you are breastfeeding, it will take time to get used to the new demands being made on your nipples! Finding a nipple cream and brand that you like will help ease that initial start of your breastfeeding journey. Be sure to look for nipple creams with all-natural ingredients, and avoid lanolin as it can increase the likelihood of infection if you have cracked or injured nipples.
Natural Laxatives: Your midwife or doctor may suggest stool softeners for your postpartum constipation, but if you are looking for a more natural way to move your bowels, try:
- Probiotic-rich yogurt or kefir
- Fiber-rich beans like lentils and chickpeas
- 1 oz of olive oil or flaxseed oil
- Prunes or apricots that have been soaked in water before eating (so that they do not pull more water from your digestive tract and worsen your constipation)
- Prune juice
Trying one of these foods that are considered mild natural laxatives along with enough water, a fiber-rich diet of whole foods, a limited amount of caffeine, and limited amount of refined sugars should help you go to the bathroom in no time!
Joint Pain Relief: The relxain hormone and the weight gained throughout pregnancy are bound to create some inflammation in the joints. Here are some natural suggestions to relieve joint pain:
- Eat garlic and turmeric. These foods have powerful anti-inflammatory properties. You can incorporate garlic into your meals and either take turmeric capsules or cook with it.
- Incorporate apple cider vinegar. Apple cider vinegar can flush accumulated toxins from the joints and connective tissue. Mix 1-2 tablespoons with 1 cup of warm water and add a small amount of honey.
- Avoid inflammatory foods. These include processed foods, caffeine, soda, white sugar, artificial foods, and artificial food coloring.
- Use hot and cold therapies. Alternating heating pads and ice packs on your achy joints can help flush and mobilize the joints. Try 20 minutes of cold followed by 20 minutes of hot for 3 rounds. Never apply hot or cold directly to the skin; always wrap in a towel.
Final Thoughts
Some pain is part of the “postpartum package,” but it doesn’t have to be debilitating, and you definitely don’t have to resort to over-the-counter medications if you do not want to. Let your body rest as much as your baby will let you and combine that with proper nutrition and these easy, affordable tips to naturally ease your postpartum discomfort.