The Practical Postpartum Recovery Kit
- Dr. Becca Jones, PT, DPT, CSCS
- Aug 10, 2022
- 4 min read
Updated: Apr 4, 2023
Whether you are pregnant and organizing your list of products necessary to care for a new baby, or attending a baby shower and wanting to find the perfect gift - don’t forget to spoil the new mom’s in your life too! We all need support to facilitate our healing once we have a baby. Here is a list of our favorite postpartum recovery products. This list is a great place to start off if you are preparing for a vaginal birth. C-section Momma's you can use these products as well as you need. For specifics on how to elevate your c-section recovery read here!
Nurturing the Perineum
Peri bottle. The Frida Mom Upside Down Peri Bottle is a game changer when it comes to perineal care after birth. The peri bottle is the perfect tool for cleaning after pooping and peeing, especially if you have experienced a perineal tear, have stitches, have hemorrhoids, or are just really sore down there.
Squatty Potty. The Squatty Potty is another game changer when it comes to postpartum pooping - or really, for everyone. This stool fits nicely under your toilet, and allows you to elevate your feet, lengthening your pelvic floor muscles and setting you up for success to allow your poop to exit more easily. No need to fear the dreaded postpartum poops!
Stool Softener. Great toilet posture is one thing, but the consistency of the stool is a major player in the ease of voiding. That third trimester pregnancy constipation can linger postpartum as well. Using a stool softener can make those postpartum poops easier to pass and help to reduce straining and improve hemorrhoids.
Disposable Underwear. Frida Mom Disposable Postpartum Underwear come in handy for those early postpartum days while you are still bleeding. They are soft, breathable, and high waisted for those who might have a sensitive cesarean scar. Most people find these much more comfortable than the hospital underwear you are given.
Padsicles. The 2-in-1 Frida Mom Instant Ice Maxi Pads combine cold therapy and plus an absorbent pad. You can also purchase the Frida Mom Cooling Pad Liners made with witch hazel to go on top of your pads to provide relief to your perineum. You’ll be needing pads to help absorb the blood, or lochia, after the baby is born, and the cold therapy will help reduce swelling and decrease pain and discomfort during the healing process.
Perineal Spray. This Earth Mama Herbal Perineal Spray contains cooling witch hazel and cucumber along with organic essential oils for postpartum perineum relief. You can even place it in the refrigerator for extra cooling relief for your sore perineum, or create your own cooling witch hazel pads by spraying directly onto your pad.
Peppermint Essential Oil. After giving birth or having a catheter in, your pelvic floor might have a hard time relaxing, so starting your urine stream can feel hard or impossible. Placing a few drops of peppermint oil into the toilet as well as spritzing warm water over your urethral opening with your peri bottle can help ease any hesitancy with peeing and bring on the flow!
Keeping the Girls Happy
Lanolin Nipple Cream (if breastfeeding). Lansinoh Lanolin Nipple Cream helps to protect the sensitive skin around the nipples and soothe any sore or cracked skin from breastfeeding. Plus, it is safe for babies, so you don’t have to wash off the nipple cream before breastfeeding.
Supporting Your Core and Pelvis
Compression garments. Postpartum compression garments, such as underwear, biker shorts, or leggings are super helpful to aid in blood flow and circulation, reduce swelling, and just hold everything in after having a baby. Check out these brands for all your compression garment needs: Belly Bandit, Bao Bei Body, Old Navy.
Large Water Bottle. This is something you probably already have at home, but if not, now is the time to invest! Hydration is vital to our postpartum healing and makes peeing and pooping postpartum much easier. A well hydrated body also allows for the overly stretch fascia and muscles for the core and pelvic to have improved elasticity to "snap back" or at least have improved integrity. Hydrated muscles are more likely to slide, glide and move with you compared to dehydrated muscles.
Pelvic Floor Physical Therapy. Last but certainly not least - in fact, probably the most important postpartum recovery tool - Pelvic Floor Physical Therapy!
Pelvic Floor PT helps to support the body’s natural healing process, address any postpartum pelvic floor and/or core dysfunction (such as pain, scar tissue, leakage, prolapse, pain with sex, diastasis recti, etc), and return to exercise and activity safely.
Your post partum healing beings during pregnancy. By preparing yourself to support your body through each change, having sound knowledge to empower your birth and guidance from a pelvic therapist ultimately puts you in control of your story! We hope this gets you started on the right foot!
Any/all of the links on www.breathelifept.com are affiliate links from with we may receive a small commission from sales of certain items. As an Amazon Associate, I earn from qualifying purchases. Thank you!
Ready to start your post partum healing now during your pregnancy? Join Dr. Becca to learn how you can prepare for birth with simple tips on prenatal perineal massage, pelvic positioning during labor to minimize tearing, and how to advocate for your birth story. Prepare your Pelvis for an Empowered Birth workshop is open and now available on-demand!
Dr. Becca Jones, PT, DPT, CSCS, is a 2016 graduate of New York University with her Doctorate of Physical Therapy. Her passion for supporting people through their pregnancy and/or post partum journey inspired her to specialize in pelvic health. Dr. Becca believes in providing holistic, individualized care in order to restore comfort and build confidence to get people back to what they love.
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