Recovering from birth is no joke. In fact, the 12-weeks after you’ve given birth have even been termed the 4th trimester. So, if you think all the work is done, Mama, think again! The important thing to remember is that being intentional during this time and allowing yourself ample time to rest & recover can set you up for success as you transition to life with your new little. Being mindful in this season can also help you reduce the chances or severity of physical and mental complications such as; postpartum depression, excessive bleeding, prolonged muscle soreness, and more.

The emotional and physical changes you go through in the 4th tri are all apart of your baby adjusting to life outside of the womb, as you are adjusting to life as a new mama, and recovering from the marathon of all events (child birth!). One of the best ways I’ve found to prepare for the postpartum period is to plan and shop well ahead of time. Just like how you spent time getting your nursery ready or even packing ALL of the essentials for your hospital bag; getting ready for the 4th trimester is something you want to do ahead of time to avoid unnecessary stress when that time finally comes.

So far I’ve gone through this postpartum period 3 times (soon to be 4!) and here is a simple list of things that I found to be the most helpful and will definitely be stocking up on again. Because, well, let’s face it, the last thing you want to have to do after giving birth is go shopping or even think about creating a shopping list.

—-> A little caveat… these items are geared towards helping you with recovery, if you are interested in learning about the Essentials Baby Needs for the 4th Trimester, you can find that list… HERE!

I’ve paired down this list to the things I found most valuable for my recovery, as well as other mamas I’ve talked with, but remember you can always make this list more personalized by adding things that will help reduce stress for you (think aromatherapy, essential oils, Epsom salt to help soothe sore muscles, a good book, journaling supplies, etc).

1. The Ultimate Postpartum Recovery Kit

I’ve used this kit after my last two births and it has been such a lifesaver. Some hospitals will give you some of these supplies when you leave (or if you ask for them), but trust me they are things you definitely want to have on-hand for your at-home recovery. This kit incorporates all of the most important essentials for healing down there after the big event. The all-in-one kit also makes it so much easier to shop for, instead of running to multiple stores or buying things individually that you may not need that many of.

Postpartum Recovery Essentials Kit

This kit includes witch hazel in both foam and pad form. Witch hazel is great because it works as a natural astringent and anti-inflammatory. It helps to reduce swelling, sooth and heal wounds, tearing, and provides a cooling effect. This is my number one favorite thing to use for healing afterbirth.

Included are…

• Instant Maxi Ice Pads
• Disposable Underwear/Briefs
• Perineal Healing Foam
• Perineal Cooling Pad Liners

All of this comes in a little organizational caddie, that you can store under the counter or on top of the toilet for easy access those first few days and weeks into recovery. Seriously, it’s so convenient!

2. Peri Bottles

If you are a first time mama, you may not have heard of these before. So let’s demystify this! These bottles are used to help you clean up during and after going to the bathroom. Simply fill them with warm water and use as needed. These come in hand the first week postpartum, but can be used as long as you need.

After delivery everything can be pretty tender, and even wiping can cause more damage, so these help during that immediate recovery time. I highly recommend getting one of these to store in each of your bathrooms, you really don’t want to be stuck without it when you need to go! The angled ones are nice because they are easier to control the flow as well as positioning, it’s physics mama!

Angled Peri Bottle

3. Nursing Pads

Whether or not you end up breast feeding, it’s a good idea to have nursing pads on hand for any leaks that may occur. Can it be embarrassing? Sure. Is it an easy fix? Absolutely!

I like these reusable pads because they are made with organic bamboo and are SO much softer than disposable ones. Plus, they have the upside of being environmentally friendly. They also come in their own laundry bag that you can toss in the wash with your clothes and not worry about loosing them.

Nursing Pads

4. Disposable Underwear

Definitely not the most glamorous part of postpartum, but it needs to be said…For both vaginal and c-section deliveries, recovery is a process and with that comes a lot of bleeding, maybe more than you think. One easy way to help with clean up is disposable underwear. The kit I recommended earlier does have a few pairs included, but it’s always nice to have more on hand (no need to create more laundry during this time).

Disposable Underwear

5. Hot & Cold Therapy Packs

If you already have these on hand, great! If not, grab a couple because they help with healing everywhere! From back aches, sore abs, vaginal swelling, tender breasts, aching shoulders, or even just to use as a comfort aid; these are great to have.

Here are some medium sized ones that I’ve found helpful, but they come in all shapes and sizes. Hot and Cold Therapy Packs I like to have at least two of these. That way, while I’m using one, I can keep the other in the freezer, so it’s always ready! You can also delegate one for heat and the other for cold therapy, that way you wont have to wait for it to freeze before it’s ready to use.

6. Snacks, Snacks, and More Snacks!

Immediately after delivery and throughout the 4th trimester, you’ll want to make sure you are fueling your body well to aid in recovery and also to help with your milk supply, if you are breastfeeding. While it’s a nice idea to have some “treat” foods that you love, you also want to make sure you are nourishing your body with things that will help you recover faster. Nuts are one of my favorites because of the nutritional value they provide and how easy they are to keep on hand.

Here’s one of my favorite snacks to have at the ready, Trail Mix.

A couple tips when stocking up on snacks…

• No prep snacks are lifesavers (single packaging)
• Try to get things you can eat one-handed
• Store them throughout the house (next to your bed side, wherever you plan to be feeding baby, etc)
• Grab snacks that don’t expire quickly (trail mix, bars, crackers, nuts, etc)

7. Hydration is Key

Birth and recovery are both extremely physically taxing on your body, and like with any major physical event you want to make sure you are giving your body what it needs. And largely, that’s water!

Since our body is mostly made up of water and a lot of developing a good milk supply is making sure you are drinking enough, we want to prioritize hydration for both recovery and to help with breastfeeding.

Drinking enough water has always been tricky for me to maintain, but something that I’ve found that’s helped me is having a water bottle I love and using a straw (I find I drink way more this way!). Easy fix, right?

Here’s a great glass Water Bottle with two types of lids that helps you track your hydration throughout the day.

8. Belly Band

You may have seen these around and wondered, what are earth can they possibly do? They sure claim to do everything! Well, although I’ve seen claims that these will help with getting your body back in shape post-baby ASAP, that’s not why I like these. In fact, your body will likely be forever changed from having a baby and that’s a good thing! You’re body performed an absolute miracle and that is something to be proud of!

Before I degrees more into positive body image post-baby… the reason I love these is because of the stomach, hip, and back support they provide postpartum. Your muscles, tendons, and everything in between have been stretched out for 9 months. And now that baby is no longer supporting all of that, your body will feel more relaxed than it was. Having a supportive band can help ease your body back into supporting itself fully; while giving it time to slowly recover.

There are two types of wraps I like to use for this. The first one is a traditional wrap, and is often called Bengkung. You can find these in most traditional cultures in Africa, Asia, South Pacific, South America, and Europe. It is essential a long thin piece of cloth that is tied around your waist and hips. These are my favorite wraps to use because they can fit any body type and you can adjust them throughout postpartum recovery to support you where you need it best. One downside to this type of wrap is it can be time consuming to learn at first, but once you get the hang of it, you’ll be able to do it much faster. Be sure to checkout some YouTube videos to see how this is done. You can find some gorgeous traditional wraps on Etsy or even through a local doula and birthing center.

The second type of wrap I like to use mimics the traditional wrap, but is much easier to adjust and wrap yourself. This Postpartum Belly Band provides support and comfort; while being easy to get the hang of. The only downside to this one is that it doesn’t provide quite as much support as the traditional wraps do. However it’s convenience is definitely well worth it!

9. Breast Milk Collector

Nothing is quite as disappointing as wasted liquid gold (ie breast milk) IYKYK. I can’t tell you how any times I’ve been frustrated with the amount of spilled milk I’ve dealt with, so when I found out about breast milk collectors, I knew I had to give them a try. The best part about these, is that there is no work involved. You just place them on the opposite side your baby is feeding on and it will collect any milk that leaks.

I like this Breast Milk Collector because you can bend it to transfer easily into bottles or storage bags.

10. Nipple Cream

While not everyone deals with this, you want to be ready, just in case! You can also use nipple cream for dry or cracked lips and skin, so it’s nice to have on hand.

Here is a great petroleum free Nipple Cream that I’ve used. Whatever cream you decide to use, I would recommend checking the ingredients and making sure it’s something you feel safe using for you are your baby. Keep in mind they may be ingesting some of it, if you are breastfeeding.

11. Bathroom Essentials for You!

While getting everything ready for baby, it’s easy to forget about you. Don’t let that happen! Be sure to stock up on all of your favorite bathroom essentials and maybe even a few self-care splurges that will help you relax and prioritizes recovery.

Here are a few things to make sure you have stocked up…

• Shampoo/Conditioner
• Soap
• Toothpaste
• Bath Supplies
• Body Lotion
• Skincare
• Toilet Paper
• Pads
• Bathroom Cleaning Supplies
• Self-care splurges for you (I love body & bath oils!)

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I hope this list was helpful for you and gets you planning ahead for your postpartum recovery. It is such an important time for you mentally and physically, make sure you take the time to rest and restore your body however you need it most.

And remember, your healthcare providers are a great resources in postpartum recovery as well, don’t hesitate to reach out to them at any time. If you have any questions about my journey, please reach out and I’d be happy to demystify what the 4th trimester is all about!

-Kiona