What Your OB-GYN Wishes You Knew Sooner
Supporting you with knowledge, compassion, and expert care
You spent months preparing for the birth of your baby—nursery complete, hospital bag packed, birth plan reviewed. But then you get home, and suddenly, you realize something big wasn’t on your checklist: your own recovery.
It’s common. Many women feel underprepared for the fourth trimester, the 12-week period after childbirth when the body is healing, and hormones are adjusting. Truthfully, there’s a lot more guidance out there about pregnancy than postpartum care—and that needs to change.
So, where do you begin?
We asked what OB-GYNs want every new mother to know about postpartum healing. Here’s what you should focus on—and how we at The Necessary Nurse can support you every step of the way.
1. Your Sleep Will Change—And That’s OK
Sleep after giving birth can feel impossible. Even when the baby sleeps, you might not—a common symptom of postpartum insomnia. It’s often triggered by:
Hormonal shifts
Newborn sleep interruptions
Anxiety or mood changes
Physical discomfort (like engorged breasts or night sweats)
Short-term insomnia often resolves within a few weeks. But if you’re still struggling to sleep more than three times per week for over three months, it may be chronic insomnia (Bhattacharjee et al., 2021).
Tips to sleep better:
Avoid caffeine after 2 p.m.
Keep evening snacks light
Set a calming nighttime routine (low lights, no screens, relaxing music)
Try deep breathing or restorative yoga
Still struggling? Sleep training—for both you and baby—might help. Your OB-GYN can help guide you on options.
2. You Can—and Should—Move Your Body
Let’s bust a myth: you don’t need to stay completely still for six weeks unless medically advised. While it’s important to rest, gentle activity like walking or stretching can promote healing, improve your mood, and support circulation.
If you had a C-section or complications, talk with your doctor before starting movement. Otherwise, most moms can begin light aerobic exercise after about a week, depending on how they feel.
Start slow:
15 minutes of walking
10 minutes of core breathing or light yoga
No jumping, running, or heavy lifting in early weeks
Try these safe postpartum moves:
Happy Baby Pose (releases pelvic tension)
Belly Breathing (helps rebuild your core)
Pelvic Tilts & Kegels (strengthen deep core and pelvic floor)
Bonus tip: Nurse or pump before exercise to reduce breast discomfort.
3. Your Body’s Recovery Is Unique
There’s no one-size-fits-all timeline. Your friend may bounce back in two weeks, but you may need two months—and both are normal. Some common (and expected) symptoms:
Soreness: Especially around the vagina and perineum
Breast engorgement: Milk coming in can cause discomfort
Vaginal bleeding: Can last up to 6 weeks
Hormonal fluctuations: Mood swings, night sweats, hair loss
Baby blues: Affects up to 80% of moms (NIH, 2020)
If feelings of sadness or anxiety last beyond two weeks, talk to your OB-GYN right away. It could be postpartum depression, and you don’t have to go through it alone.
4. Support Your Healing with the Right Nutrition
After delivery, your body is in recovery mode and needs proper nutrients. That’s where postnatal vitamins come in. They replenish iron, Vitamin D, and other nutrients lost during pregnancy. Look for one with Vitamin C, DHA, and folate to support tissue healing and mood balance.
The American College of Obstetricians and Gynecologists (ACOG) also recommends continued iron intake, especially for women who had heavy postpartum bleeding (ACOG, 2023). Ask your provider what supplements are best for you.
5. This Chapter Is About You, Too
Newborn care is important—but so is your own. Talk openly with your partner about how you’re feeling. Ask family or friends for help. Hire support if needed. This isn’t a time to “tough it out.” This is a time to heal and grow.
How The Necessary Nurse Can Help You Heal
At The Necessary Nurse, we provide personalized postpartum support services designed to care for you, not just your baby. Whether it’s managing postpartum symptoms, building sleep routines, planning nutritious meals, or guiding you through gentle postpartum workouts, we’re here to make your recovery smoother, safer, and more supported.
We know every birth—and every mother—is different. Our care team is made up of licensed nurses and maternal health experts who meet you where you are—whether you’re recovering from a C-section, adjusting to life with multiples, or just need someone to listen.
Book Your Free Postpartum Support Consultation
We’d love to help you plan your best recovery. Whether you're just starting the journey or already in the thick of it, you don’t have to go it alone. Book your free 15-minute consultation with The Necessary Nurse today. You've got this, mama—and we’ve got you. 💛
