Postpartum Recovery by Stage: How to Care for Your Body and Product Recommendations

 

Hello, this is G2D2Room 😊😊

After giving birth, your body goes through many changes and needs time to recover.
Today, I’m sharing a guide to postpartum recovery by stage, including tips and recommended products that helped me.
I hope this is helpful for expecting moms or new mothers starting their recovery journey!

🍼 Immediately After Birth ~ 2 Weeks (Early Recovery Period)

🔹 Key Focus

• Rest and hydration are the most important during this stage.

• Your uterus starts to shrink back to its original size, and postpartum bleeding (lochia) continues, so don’t overdo anything.

• Light movement can help with blood circulation.

🔹 How to Manage

• If bleeding is heavy, rest as much as possible and change pads frequently to maintain hygiene.

• Avoid doing housework or lifting heavy things. Make sure to rest in a comfortable position.

🔹 Recommended Products

▪️ Maternity Pads / Lochia Pads

▪️ Hydration & Recovery Teas

• Low-calorie, sugar-free electrolyte drinks

• Herbal teas that help warm the body and aid recovery:

  • Hibiscus: Great for fatigue and boosting appetite

  • Mate Tea: Rich in minerals, supports iron levels and circulation

  • Rosehip: Contains 20x more vitamin C than lemons

  • Raspberry Leaf Tea: Helps with uterine contraction and is rich in calcium and minerals

  • Lemongrass Tea: Can help support milk production

▪️ Postpartum Support Belt

• Recommended after consultation with your doctor to support your abdomen and lower back.

🤱 2 to 6 Weeks After Birth (Mid-Recovery Period)

🔹 Key Focus

• Uterus and pelvic muscles are gradually recovering.

• Gentle exercise and stretching help with circulation and muscle tone.

• Sleep and mental health are also very important to prevent postpartum depression.

🔹 How to Manage

• Begin with light walks or gentle stretching to slowly increase your activity.

• Avoid straining during urination or bowel movements.

• If possible, consider getting help from postpartum care centers or massage therapists.

🔹 Recommended Products

▪️ Waist or Pelvic Support Belts

• Helps support your lower back and reposition the pelvis.

▪️ Massage Oils & Creams

• Improve circulation and skin elasticity.

• Recommended:

  • Palmer’s Postpartum Massage Oil: Comes in a set with lotion.

  • Frei Öl: Popular for hydration and anti-stretch mark care.

  • Jojoba, Almond, and Coconut Oils: Widely used and effective—applying often is key!

▪️ Nutritional Supplements

• Calcium: Take separately from iron, at least 5 hours apart.

• Iron: If you feel nauseous, take it after dinner.

• Vitamin D: Boosts the immune system.

• Omega-3: Supports blood circulation.

• Probiotics: Great for digestion and gut health.

▪️ Home Workout Tools

• Yoga mats and stretch bands are great for light at-home exercises.

💪 6 Weeks to 3 Months After Birth (Rehabilitation Phase)

🔹 Key Focus

• Time to focus on pelvic and abdominal muscle recovery.

• You can now begin postpartum fitness routines, but always listen to your body and consult a professional if needed.

• This is also a good time to start body shaping and skin elasticity care.

🔹 How to Manage

• Try joining postpartum Pilates or yoga classes, or find helpful videos on YouTube.

• Combine strength training and light cardio to gradually rebuild stamina.

• Regular massage and moisturizing help with skin elasticity.

🔹 Recommended Products

• Postpartum shapewear or support belts (for posture and figure correction)

• Firming creams and body oils (to hydrate and firm skin)

• Comfortable workout clothes

• Postpartum exercise apps or DVDs (many free options on YouTube!)

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📺 Recommended YouTube Channels for Postpartum Exercise

1. BodyFit by Amy

Run by a popular American fitness trainer, Amy, this channel is a favorite among new moms.
It offers specialized workouts focused on postpartum recovery, including core strengthening and pelvic floor exercises.

✔️ Great for low-impact home workouts, professionally guided, and includes subtitles.
🔗 Watch on YouTube

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2. Pregnancy and Postpartum TV

This channel focuses on safe and effective postpartum abdominal recovery, pelvic floor training, and diastasis recti repair.
It emphasizes how to exercise safely after giving birth, especially for beginners.

✔️ Easy-to-follow routines, perfect for new moms with no prior fitness experience.
🔗 Watch on YouTube

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3. GlowBodyPT

Run by a former female soldier, this channel is well-known for its 30-Day Postpartum Challenge.
It offers highly organized recovery plans based on workout intensity and includes free downloadable workout guides.

✔️ Clear structure, motivational coaching, and practical resources for postpartum fitness.
🔗 Watch on YouTube

Everyone’s postpartum recovery is different,
but with proper rest, consistent care, and professional support, your body will gradually regain strength.

If you have any questions or personal experiences to share, feel free to leave a comment :)
I truly hope this post helps you or someone you love.

Wishing you a smooth and healthy recovery 💛
See you in the next post!