How to Prepare for Your Postnatal Recovery Before Giving Birth
Mother and baby in the postpartum period
Why Postnatal Preparation Deserves a Place in Birth Planning
There’s a great deal of emphasis placed on planning for labour—what to pack in the hospital bag, understanding the stages of birth, learning about pain relief. But the truth is, birth is just the beginning. What follows, often with less guidance, is the fourth trimester: a time of physical healing, hormonal recalibration, emotional shift, and learning how to care for a newborn while also caring for yourself.
Thinking about how you’ll support yourself during this time is not indulgent—it’s foundational.
What Happens to the Body After Birth?
Whether you’ve had a vaginal birth or a caesarean, your body begins an intense process of repair and realignment:
Uterine involution: Your womb slowly returns to its pre-pregnancy size.
Post-birth bleeding (lochia): A mix of blood and tissue, this can last for up to six weeks.
Hormonal shifts: Oestrogen and progesterone levels drop sharply, sometimes impacting mood, sleep, and milk supply.
Pelvic floor changes: These muscles may feel weakened, which can affect bladder control and core stability.
Breast transitions: Engorgement, leaking, or discomfort are common as your milk comes in and feeding routines are established.
These changes are normal—but they often come as a surprise if we haven’t had the space to prepare for them.
Practical and Evidence-Based Recovery Supports
1. Nourishment
Postnatal recovery demands significant energy. Iron-rich foods, healthy fats, protein, and fibre all contribute to healing, particularly in the first few weeks. Simple, pre-prepared meals can help you stay nourished without stress.
2. Pelvic Floor Awareness
Gentle pelvic floor exercises, when introduced gradually, are shown to aid in recovery. Many women find it helpful to learn these antenatally so the movements feel familiar after birth.
3. Rest, Not Just Sleep
Newborn rhythms can make long stretches of sleep difficult, so recovery often means accepting shorter, restorative periods of rest—whenever and however they happen.
4. Emotional Space
Mood changes after birth are common. Knowing what’s typical and when to seek support can be incredibly grounding. Whether it’s a good cry, honest conversation, or professional guidance, emotional processing is part of recovery too.
Making Room for the Fourth Trimester
There are increasing opportunities to access both in-person and online support that acknowledges the complexities of early parenthood. Whether it’s gentle movement, postnatal discussions, or just being in the company of others walking a similar path, feeling seen and supported can shift everything.
At The Bubba and Me Club, our postnatal sessions, circles, and courses are built around the idea that recovery looks different for everyone—but that it matters deeply for everyone. We encourage planning ahead not as a luxury, but as a kindness to your future self. We offer in person postpartum clinics and classes in Tunbridge Wells or online courses.
A Final Thought
You don’t need to have all the answers before your baby arrives. But creating small, thoughtful plans for your recovery—how you’ll eat, rest, move, feel, and connect—can make the transition into parenthood feel less overwhelming and more supported.
Whether you’re preparing for your first baby or your third, you deserve care, space, and softness in the days that follow. If you’re local to Tunbridge Wells, or simply looking for a more connected postnatal experience, gentle support is available—and you don’t have to do this alone.
