“Is This Normal?”: What We Wish More People Knew About the Postpartum Experience

The postpartum period is a time of significant physical and emotional change, yet many new parents find themselves unprepared for what their own bodies go through after birth. While there’s plenty of focus on newborn care, discussions about maternal recovery often take a backseat. This can leave many wondering: Is this normal?

To help you feel more informed and prepared, here’s a breakdown of common postpartum experiences—what’s happening, why, and how to support your recovery.

Postpartum Bleeding (Lochia)

Regardless of whether you have a vaginal birth or a C-section, postpartum bleeding—called lochia—is part of the healing process. Lochia is the body’s way of shedding the uterine lining and any remaining blood or tissue from pregnancy.

How Long Does Postpartum Bleeding Last?

On average, lochia lasts four to six weeks, but some experience shorter or longer durations.
The flow changes over time, starting off bright red and heavy, then becoming lighter in color (pink, brown, or yellowish-white).
Pay attention to your bleeding:
- If you notice a sudden increase in bleeding, it could be a sign that you’re overexerting yourself and need to rest.
- Large clots (bigger than a golf ball) or a foul-smelling discharge may indicate an infection and should be discussed with your provider.

✅ Preparation Tip: Have postpartum pads ready ahead of time. Unlike a regular period, lochia isn’t something you can manage with tampons or menstrual cups.

The Post-Birth Shakes: Why Am I Shivering?

It’s common to experience shivering or shaking in the hours after birth. This is due to:

Hormonal shifts, as your body rapidly adjusts after delivery.
Adrenaline release, triggered by labor and birth.
Changes in body temperature and blood circulation.

Shaking can last from minutes to hours and may continue sporadically for a few days.

✅ How to Support Your Body:

Take deep, slow breaths to activate the parasympathetic nervous system and calm your body.
Stay warm with blankets or warm fluids.
Practice skin-to-skin contact with your newborn—this helps temperature co-regulation between you and baby, and promotes bonding.

Afterpains: Uterine Contractions Postpartum

After birth, the uterus must shrink back down to its pre-pregnancy size. This process—uterine involution—involves contractions known as afterpains.

Why Do Afterpains Happen?

The uterus was stretched significantly during pregnancy and now needs to contract.
Oxytocin, the hormone released during breastfeeding or pumping, triggers contractions, making afterpains more noticeable.

What to Expect:

They are often more intense in subsequent pregnancies since the uterus has to work harder to shrink back.
Unlike labor contractions, afterpains are inconsistent and unpredictable but can still be quite uncomfortable.

✅ Ways to Manage Afterpains:

Heat therapy (such as a warm compress or heating pad) can help relax the muscles.
Breathing techniques similar to those used in labor may ease discomfort.
Mild pain relievers (as recommended by your provider) can be helpful.

Why You Should Still Log Roll Out of Bed

During pregnancy, the abdominal muscles stretch significantly. After birth, they remain weak and separated (diastasis recti) while your organs gradually shift back into place.

How This Affects Movement:

Your core is unstable postpartum, meaning quick or unsupported movements can cause discomfort or even injury.
A C-section incision requires additional protection to prevent strain on healing tissues.

✅ How to Safely Get Out of Bed:

Roll onto your side first.
Use your arms to push yourself up into a seated position.
Swing your legs over the side of the bed and stand up slowly.

This technique protects your abdominal muscles and pelvic floor during recovery.

Postpartum Odor: What’s Normal?

A noticeable vaginal odor after childbirth is common due to:

Lochia, which contains blood, mucus, and tissue.
Hormonal shifts affecting vaginal pH and secretions.

How to Manage Postpartum Odor:

✅ Change pads frequently (at least every few hours).
✅ Use a peri bottle with warm water to cleanse the area after using the bathroom.
✅ Stay hydrated to support the body’s natural detoxification process.

If the odor becomes strong, foul, or is accompanied by itching, fever, or unusual discharge, check with your provider, as this could indicate an infection.

The First Postpartum Bowel Movement

Many new parents fear their first postpartum poop due to:

Weakened pelvic floor muscles after delivery.
Pain near stitches (from vaginal tearing or an episiotomy).
Constipation from hormonal changes, pain medications, or dehydration.

How to Make It Easier:

✅ Stool softeners (such as magnesium) help prevent straining. Keep taking them beyond the first week, as constipation may be an on-going symptom postpartum.
✅ Hydration and fiber-rich foods support digestion.
✅ Perineal support: Holding a warm washcloth against your perineum (especially if you have stitches) can provide comfort and reassurance.

Postpartum Hormones & Emotional Changes

The postpartum period is marked by intense hormonal shifts, affecting both mood and physical well-being.

Common Hormonal Effects:

Mood swings, tearfulness, and irritability are normal as estrogen and progesterone levels drop sharply.
Postpartum blues peak around days 3-5, often coinciding with milk coming in.
Sleep deprivation and stress can amplify emotional fluctuations.

✅ Coping Strategies:

Acknowledge your emotions—it’s okay to cry, feel overwhelmed, or need extra support.
Communicate with loved ones about what you’re experiencing.
Seek professional support if feelings of sadness or anxiety persist beyond two weeks, as this may indicate postpartum depression (PPD) or postpartum anxiety (PPA).

Engorgement: What Happens When Your Milk Comes In

Between days 2-5 postpartum, your breasts transition from producing colostrum to mature milk. This process, called engorgement, can cause:

Swelling and extreme breast tenderness.
Firm, hot, or shiny skin.
Difficulty latching if the breast is overly full.

How to Relieve Engorgement (Without Making It Worse!):

✅ Avoid applying heat, as it can increase swelling and milk production.
✅ Use cold compresses or chilled cabbage leaves to reduce inflammation.
✅ Hand express or pump only enough to relieve pressure, but avoid full drainage unless actively breastfeeding or pumping for bottle-feed supply.
✅ Wear a supportive, non-restrictive bra—too much compression can worsen discomfort.

The More We Talk About It, The More Prepared We Are

The postpartum period is complex, and every recovery journey looks different. By understanding what’s happening in your body—and why—you can feel more empowered and prepared for this transition.

Above all, give yourself grace as you navigate these changes. Healing takes time, and your well-being is just as important as your baby’s. If anything feels concerning, never hesitate to reach out for support—because you deserve it. Speak to a medical professional if you have any concerns, because it is always better safe than sorry, and we’re all here to support you as you heal!