It’s a beautiful, powerful experience to bring a child into the world. But let’s face it, it can be brutal for your body. The physical aftereffects of childbirth are no joke, whether you’ve had a long labour, an emergency c-section, or a peaceful birth at home. 11 Pain Relief Hacks for New Mums
You feel like you’ve been hit by an oncoming freight train. Your boobs suddenly feel under constant pressure. You cannot sit down properly, sneeze freely, or use the toilet without being mentally prepared for battle. Just when you thought things couldn’t be any more difficult, your body begins to cry out for rest.
Help is always available at the hospital. The midwives will check up on you. Food appears, and someone else will change the sheets. Once you arrive home, you’re the only one left to try and figure out what happened.
We’ve got for all those tired, shell-shocked, and sleep-deprived mummas.
Here are 11 Pain Relief Hacks for New Mums
1. You can use ice packs to soothe your bites:
perineal packs are a godsend for women who have had vaginal deliveries, particularly those with tears or episiotomies. If you haven’t tried them yet, we promise that once you do, it will be a life-changing experience.
Wrapped in thin cloth, an ice pack can be tucked inside your underwear to reduce swelling and soothe pain. It will also make standing or sitting feel less punishing. Rotate them frequently and keep a few packs in the freezer.
The best DIY ice pack is made from frozen condoms. They are cheap, flexible and mould perfectly to your body.
2. The Prunes Number Two
No one warns you how frightening your first post-birth stool can be. Let us tell you that it is real, terrifying, and best tackled as soon as possible.
Your bowels may slow down due to pain, swelling, stitches and medication such as opioids or iron supplements. When they do awaken, you’ll want it to be as gentle as is possible.
Ask your doctor or midwife about: prune juice, dried prunes and gentle laxatives. You should start drinking the juice as soon as you are allowed to and continue until you feel comfortable.
Don’t be scared to brace yourself–literally. For the first few attempts, hold a folded pad of toilet paper or a clean one against your perineum.
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3. The Magical Power of Sitz Baths
A Sitz bath can be described as a mini-spa for your nether region. It is as relaxing as it sounds. Warm water works wonders, whether you use a sitz bath over the toilet to soak or a shallow tub.
You can also add a few Epsom Salts and Witch Hazel to the mix for a soothing combination that promotes healing, reduces swelling, and soothes irritation or itching.
Try soaking in warm water for 10-15 minutes, 1-2 times per day. If you’re too busy to do a full sitz bath (because of the baby), using a peri-bottle and warm water can be a great alternative.
4. Nipple Balm is also known as Gold for the Nips
Feeding a baby sounds straightforward until you try it. Cracked nipples, which are sore and bleeding, can make latching a baby feel like torture.
Spend some money on a good nipple cream (lanolin or other natural alternatives), and apply it between feedings. Breast milk has natural healing properties. Using a few drops of breastmilk and air drying can help.
Also? Consult a lactation specialist early. These are the real MVPs in breastfeeding. A better latch will mean less pain for everyone.
5. Heat for Cramps & Aches
You may have thought that your labour contractions are over, but those cramps after birth, especially when breastfeeding — say otherwise. The cramps are necessary to shrink your uterus, but they hurt.
This can be relieved by placing a heat pack on your lower abdomen or back. The same goes for pain after a C-section or shoulder strain caused by breastfeeding.
Be careful not to put heat directly onto incisions and stitches. Always wrap them in a towel, or ask your doctor for advice if in doubt.
6. Witch Hazel Pads = Cooling Comfort
Witch hazel can be a postpartum hero. It is anti-inflammatory, soothing and healing.
Buy ready-made cooling pads for postpartum (such as Tucks) or a soaked cotton pad and chill in the refrigerator. You can’t tuck them in your pad to get instant relief.
Several mums swear by freezing maternity pads in witch hazel or aloe vera. They soothe, cool and absorb at the same time.
7. Supportive Underwear & Bellybands
Let’s talk postpartum stomach. It can feel loose, heavy and even alarming (especially if you’ve had a C-section). Belly bands or high-waisted underwear can help.
These offer gentle compression and support for your healing uterus. They can also make you feel “held together” if everything is feeling floppy.
Always follow your doctor’s instructions, especially after surgery.
8. Do not underestimate the power of rest (even micro-naps)
We know. It can seem laughably insensitive to tell a new mother, “get some rest”. Even 10-minute catnaps or lying down with your baby asleep while you close your eyes can make a huge difference.
Resting helps you heal. Rest improves your mood. It can reduce inflammation and even accelerate recovery after surgery or tears.
If someone offers to take care of your baby while you nap, accept. The dishes can wait.
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9. When You Are Ready, Gentle Movement
We’re talking about gentle, healing movement. We’re talking healing, gentle movement – short walks, deep breathing, light stretching and even pelvic floor exercise once you are cleared.
The movement increases circulation and reduces blood clots. It also helps the body to process fluids and swelling left over from pregnancy. Endorphins are released when you exercise.
Stop at the first sign that you feel pain. Consult your doctor or physiotherapist if you are unsure of what is safe.
10. Keep up with your pain medications
After giving birth, many mothers try to “tough it out” through the pain. There’s no reward for suffering. Take paracetamol or ibuprofen as prescribed by your doctor.
It can make a huge difference to stay ahead of the pain, especially in the early days. You can move more easily, sleep better and focus on your bonding with the baby.
Don’t hesitate to let your doctor know if you feel that the medication isn’t working. You deserve to feel comfortable as you recover from your post-birth pain.
11. Ask (and accept) help
This is not a mission for one person. Recovery is not just about the physical, but also the emotional. Allowing people to help you doesn’t indicate that you are a failure; it simply means you know when you have reached your limit.
says yes.
You don’t have to entertain anyone. You don’t have to be “on” because you just gave birth. Right now, your only task is to heal and bond with the baby.
Final Thoughts – Be Kind to Your Postpartumself
The weeks following birth are often raw, sacrosanct, and overwhelming. Your body is recovering from a major event. Your hormones crash. You are learning to care for, feed, and soothe a new person while barely taking care of yourself.
You still do it. You show up every day, despite the exhaustion, pain and fog. This is a sign of strength. That’s love.
Healing isn’t linear. Some days may feel easier. Some days will seem impossible. With time, support and these pain relief hacks, you will feel more yourself.
Mama, you’ve got it. One day at a time. One breath at a moment. One nap, one pacifier and one prune juice.
