How to plan for your postnatal recovery – Here’s what the experts say

Date Published: 30th March 2025

Written By: Dina Shoukry

Why postnatal recovery mattersYou’ve spent months preparing for birth, hospital bags packed, birth preferences written, and nursery ready. But what about you?
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What about your recovery?The fourth trimester (those crucial weeks after birth) is a time of healing, adjustment, and deep transformation. Your body and mind need just as much care as your baby does. Yet in the UK, postnatal care is often limited to a quick six-week check-up, leaving many new mums feeling exhausted, overwhelmed, and unsure how to prioritise themselves.
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But here’s the empowering truth: you don’t have to figure this out alone.The good news? Your recovery matters. Taking care of yourself isn’t selfish, it’s essential. With the right support, rest, and recovery strategies, you can rebuild your strength, nurture your well-being, and enter this new chapter feeling stronger, calmer, and more confident.

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Mental health matters just as much as physical recovery - yet too many new mums struggle in silence.
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“Perinatal mood disorders like postnatal depression and anxiety are incredibly common,” says Anna.
“Having the right support, space to rest, and professional guidance can prevent exhaustion from spiralling into serious struggles.
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”Anna encourages mums to prepare emotionally before baby arrives.
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“If you’ve struggled with big life changes in the past, think ahead, whether it’s therapy, workshops, or joining a mother’s group.
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”And if you’re struggling after birth?

“Reach out to the NHS, your GP, a professional therapist or loved ones. Caring for a new mum is a shared responsibility, no one should have to do it alone."

Cost: One-on-one therapy with Anna starts at £150 + VAT per session. First session free.

Top tip: Looking after your mental health is just as important as your physical recovery

Look after your mental health and emotional wellbeing

Anna Mathur
Psychotherapist and author of ‘Mind over Mother’

www.annamathur.com

One of the biggest mistakes new mums make?
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‍Doing too much, too soon.
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“Your body needs rest. We want to dissuade women from launching straight back into housework and routines. The focus should be on relaxing, bonding, and recovering,” says Melanie.
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She swears by the 5-5-5 rule:
5 days in bed – Full rest, sleep when baby sleeps.
5 days on the bed – Light movement, but no rushing back into daily tasks.
5 days near the bed – Slowly ease back into everyday life, but keep prioritising rest.
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For mums with older kids? A postnatal doula (between £25 to £40 per hour) or mother’s help (from £15 per hour) can be a lifesaver, letting you rest while someone else cares for your other children.
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Find trained doulas: doula.org.uk (access fund available) or birthblissdoulacourses.co.uk
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Cost: Melanie’s postnatal doula charges are £30 per hour. (Her birth doula charge is £1800).
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Top tip: Prioritise rest, it’s essential for healing.

Practice the 5-5-5 Rule for rest

Melanie Bearne
Hypnobirthing teacher and doula

www.betterbirthstories.com‍
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It’s vital to have a network of women who understand what you’re going through.

“Motherhood is a huge transition, and we need spaces where mums feel seen, supported, and heard,” says Nadia. “We don’t talk enough about things like postpartum body changes, guilt around feeding choices, or even not enjoying early motherhood.

”Nadia runs Held, an online support community where mums can share experiences and receive emotional support.

“Maternal guilt is huge. Women feel pressure to ‘love every second,’ but it’s okay if you don’t. Finding a space where you can be honest is so important.”

Held is a virtual mindfulness-based weekly mothers’ circle launching on Monday 31 March 12.30pm-2pm. The launch session is free. To join, register here.
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For more information on Held, visit https://nadiaraafat.com/mothers-circle/
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‍Cost: £15 per session or 5 sessions for £50.

‍Top tip: Start looking for a support network before baby arrives.

Build Your Support Network
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Nadia Raafat
‍Doula and yoga and mindfulness-based perinatal educator
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www.nadiaraafat.com

Osteopathy helps relieve muscle and soft tissue tension or injury caused by pregnancy and birth.
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“Pregnancy puts a huge strain on the body,” says Laura. “Hormonal changes loosen ligaments in all joints, not just the pelvis.”
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Pelvic Girdle Pain (PGP) and other postnatal issues can persist, especially after interventions like forceps, epidurals, or C-sections. Osteopathy supports recovery by improving mobility and easing discomfort from conditions like pelvic organ prolapse, incontinence, and painful intercourse.
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Osteopathy is a manual therapy. “We assess your whole body to identify the root cause of pain, easing C-section scar tension, restoring core strength, supporting spinal recovery, and improving rib and diaphragm movement.”
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Cost: Initial Consultation (1 hour) – £95. Follow-ups (30 minutes) – £80. Home visits available.
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Top tip: Don’t ignore pelvic or back pain. Early treatment makes all the difference!

Start looking for your local osteopath before you give birth
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Laura Tilson
Osteopath
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www.ltosteo.co.uk

Lactation struggles are common — getting the right support early can make all the difference.
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“Private lactation consultants are worth their weight in gold,” says Rosie. “Those early days are critical for setting up milk supply while you’re still recovering physically.”
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While NHS breastfeeding clinics exist, they don’t always offer the in-depth guidance mums need. “Many struggles stem from how birth is managed today. Interventions like inductions and C-sections can interfere with the body’s natural physiology for breastfeeding, yet mums are expected to figure it out alone.”
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Rosie recommends working with an International Board-Certified Lactation Consultant (IBCLC). Specialists like Indira Lopez-Bassols and Gayle Subramaniam from Breastfeeding London offer incredible support for challenges like tongue tie, reflux, and low milk supply.
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Cost: Breastfeeding London charge around £150 - £200 for initial consultations.
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Top tip: Book an IBCLC before giving birth for the best start to breastfeeding.

Breastfeeding and lactation Support
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Rosie Murphy
Registered Midwife

Food plays a crucial role in postnatal recovery, yet it is often overlooked, leaving many new Mums undernourished.

This can lead to issues like low milk supply, poor digestion, exhaustion, and delayed healing.
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"Many women focus on getting their pre-pregnancy body back," says Freya. "But post-birth (especially if breastfeeding) you need more nutrient- and energy-dense foods than during pregnancy.
Birth is depleting, and recovery is about rebuilding those stores to heal and thrive."
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Fat and carbs are essential for energy, hormone balance, and milk production. "We use grass-fed meat, ghee, olive oil, coconut oil, and complex carbs and grains to support recovery.”
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Freya’s meal delivery service provides nutritionally tailored postpartum meals, but batch-cooking before birth or asking friends for meal support are great alternatives. She also shares nourishing recipes on Instagram (@themamamenu).

‍Cost: Meal boxes from £52 (one-day supply) to £350 (week’s supply), including teas, broths, snacks, and three main meals per day. Gift cards available.
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Top tip: Focus on nutrient-dense, warming foods like soups, bone broth, and stews. For lactation, try oats, flaxseeds, fennel, and leafy greens—plus plenty of hydrating liquids!

Nourish Your Body
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Freya Bielenberg
Founder of food delivery company, The Mama Menu
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www.themamamenu.com

Final Message

‍Many new mums feel guilty prioritising their recovery, but taking care of yourself is taking care of your baby. By planning ahead, you’ll set yourself up for a smoother, healthier, and happier postpartum experience.Recovery takes time there’s no rush. A strong recovery is a slow, steady process from the inside out.

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Final tip: Ask your friends and family to buy gift cards or contribute financially toward your postnatal support. You don’t need endless babygrows and flowers, what you really need is care, support, and nourishment.

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Your Postnatal Plan Checklist:

Prioritise mental health care – Consider how you might be feeling and what support you need. Would talking to a friend, family member, GP, or therapist help?
Create a rest plan – Follow the 5-5-5 rule for healing (5 days in bed, 5 days around the bed, 5 days moving gently).
Set up your support system – Identify who will assist you (partner, family, private midwife, doula, or friends).
Plan for physical recovery – Discuss recovery with your care team, including gentle movement, pelvic floor health, muscle separation, and scar care.
Book specialist support in advance – Have contact details saved for osteopathy, pelvic floor physiotherapy, and lactation consultants before giving birth.
Stock up on healing meals – A well-prepared freezer makes postpartum recovery easier. Prioritise nutrient-dense foods for energy and healing.
Prepare for relationship shifts – Have open conversations with your partner before baby arrives. Start sharing household responsibilities now to allow more rest later.
Set clear boundaries – Rest is essential. Don’t feel obligated to entertain visitors if you’re not ready.
Rethink traditional gifts – Instead of toys and clothes, ask loved ones to contribute to your postnatal care, whether through vouchers for professional support, meal deliveries, or household help.

Written By:

Dina Shoukry

A freelance writer, and a mother of two. She often writes about parenting, education and lifestyle.

ds@kalimatdina.com