Postpartum Checklist: Everything You Need for You

Are you all set with your hospital bag checklist? Great! Now, let's dive into planning for the postpartum period. This time can be pretty challenging, so it's wise to prepare for all the physical (and mental) changes you'll experience and create a comfortable home environment once your baby arrives.

However, if you're feeling uncertain about how to put together your postpartum care checklist, don't worry — we're here to help. We've reached out to experts who have shared valuable tips, tricks, and product suggestions to ensure you feel ready and supported as you navigate issues like leaks, breastfeeding, mental health and more.

Why should you make a postpartum checklist?

Just as you made plans for the earlier stages of your pregnancy, it's a good idea to do the same for the fourth stage, which is known as postpartum.

To help you do this, Shalini Shah, a doula, perinatal educator, and lactation consultant at the Millie Clinic in California, recommends putting together a postpartum care checklist. She believes this will help ensure you are adequately prepared for this significant period.

"When parents have a solid plan in place for handling practical matters related to recovery and baby care, they are better equipped to set achievable expectations," Shah explains. "This can lessen feelings of disappointment or frustration if circumstances deviate from what was anticipated, ultimately promoting a more favourable fourth trimester that suits the unique requirements and preferences of their family."

Postpartum essentials for vaginal birth 

For those who give birth vaginally, it's a good idea to have a variety of essential items ready for after the baby arrives. This includes comfortable clothes, ways to relieve pain, and easy meals or snacks. Here's what you should consider as you create your own list of postpartum necessities.

Comfortable clothing

According to Shah, wearing comfortable clothing is essential for new mothers after giving birth. "After delivery, the body undergoes a lot of changes during recovery, and wearing loose, soft clothes can help minimize discomfort and make it easier to move around," she explains.

When looking for comfortable outfits, Shah suggests opting for items made from breathable, stretchy and soft materials. Choosing clothing with nursing-friendly features like wrap tops or openings that simplify breastfeeding and pumping is also helpful.

An excellent example of this is the Kindred Bravely Maternity Nursing Pajamas. which provide easy access for nursing at the top and are crafted from an incredibly soft viscose blend. These pyjamas come in sizes up to 1x and are available in three different colours.

Perineal care

After giving birth vaginally, using ice packs, witch hazel pads and stool softeners can significantly help ease discomfort.

According to Shah, "Ice packs provide immediate relief for postpartum parents by reducing swelling and bruising in the perineal area. Witch hazel acts as a natural astringent, soothing irritated skin and alleviating discomfort. Additionally, stool softeners promote regular bowel movements and help prevent constipation-related discomfort."

Consider adding Frida Mom Perineal Ice Maxi Pads to your shopping list to ease pain and discomfort after childbirth. These pads offer immediate cooling relief for the perineal area and are free from chemicals, dyes, and fragrances. Additionally, Tucks Medicated Cooling Pads, which contain witch hazel, can be beneficial for soothing discomfort and maintaining cleanliness in intimate areas.

Pain relief

Shah points out that over-the-counter pain relievers such as Acetaminophen (commonly known as Tylenol), Ibuprofen (found in Advil and Motrin) and Naproxen (marketed as Aleve) can be effective in alleviating postpartum discomfort, including perineal pain and cramps.

However, she stresses the significance of staying well-hydrated, as proper hydration is crucial for your body to function optimally while using these medications.

Hydration and nutrition

"Prioritizing hydration and nutrition is also crucial for a new parent's well-being and recovery," explains Shah. "A postpartum parent has just undergone a momentous journey, and nourishing it with nutritious foods helps aid in the healing process."

Staying hydrated also supports essential bodily functions and helps you feel your best as you recover. To ensure you're drinking enough water, consider using a refillable water bottle, such as the Hydro Flask Stainless Steel Standard Mouth Water Bottle, which is convenient and easy to refill.

If you find the taste of plain water unappealing, Shah recommends enhancing its flavour by adding slices of fruits, such as lemon or herbs like mint. "This can make staying hydrated more enjoyable," she says.

She also suggests including fresh, water-rich fruits like watermelon, oranges and grapes in your diet. "These fruits are refreshing and provide essential nutrients," she adds.

Meals and snacks

Preparing meals ahead of time can simplify the postpartum period. Shah recommends making dishes that are easy to freeze, reheat, and prepare, such as soups, stews, meatballs and vegetable protein dishes.

"Soups are nourishing, easy to digest and can be made in advance for quick meals," she advises. "Meatballs are another protein-rich option that can be frozen for later. You can also sauté or roast your favourite vegetables with a protein like tofu, chicken or shrimp, and pair it with rice or grains for a satisfying meal."

Shah also suggests preparing grab-and-go snacks like sliced bananas or apples with almond or peanut butter for a fibre-rich treat. Additionally, you can create a custom trail mix using your favourite nuts, seeds, dried fruits and even chocolate for a quick energy boost.

Rest and sleep

"Newborns typically wake frequently for feedings and care, which can lead to significantly reduced sleep for new parents, and this combination of physical recovery and lack of sleep can contribute to exhaustion and difficulty coping with daily challenges," explains Shah.

To help manage this, it's crucial for parents to prioritize rest. To do this, they can take naps when their baby is sleeping, create a peaceful environment conducive to sleep and seek assistance from friends and family to look after the baby while they rest.

Although not a complete solution, drinking calming teas like chamomile may also help promote relaxation and ease anxiety. Shah notes that chamomile tea is particularly known for its soothing effects and also has anti-inflammatory properties that could aid in recovery.

Postpartum Essentials for C-Section Delivery

If you end up having a C-section, it's crucial to have the right essentials ready. From wound care supplies to mobility aids, here's what you'll need to keep on hand.

Comfortable clothing

Latham Thomas, the founder of Mama Glow and a prenatal wellness expert, explains that after a C-section, women often experience soreness in their entire abdominal area due to the surgery. To help with recovery, she suggests wearing comfortable clothing that won't irritate the surgical incision.

"Wearing comfortable clothes is crucial for healing after giving birth," says Thomas. "Fabrics like cotton or bamboo are great choices because they are soft and breathable, which helps minimize irritation around the sensitive area where the incision is. It's important to choose high-waisted and loose-fitting clothing that doesn't put pressure on your abdomen."

High-waisted underwear is a great choice to keep in your wardrobe, and the Frida Mom Postpartum Disposable Underwear with a High Waist C-Section Cut is an excellent option. This underwear features a high waistband that stays in place without rolling down over your incision. It also comes in two sizes to ensure you find the perfect fit.

Wound care

According to Thomas, all new moms need nurturing care after childbirth, but those recovering from a C-section require additional assistance.

"The pain at the incision site can be significant during the first few days and weeks, so it's advisable for new mothers to take pain medication as needed to facilitate their recovery," she explains.

Thomas also recommends using a warm heating pad to ease discomfort at the surgical site. "Keeping the incision clean, dry and protected with sterile bandages is crucial for initial healing," she adds.

Mobility aids

Since the incision site pain can be especially severe during coughing, laughing, or when using the abdominal muscles to sit or stand, Thomas suggests that mobility aids may be beneficial.

"Partners can assist by handling diaper changes in the initial weeks, helping mom sit up to nurse at night and arranging pillows for better positioning," she says. "Placing pillows on the lower abdomen can alleviate incision pain, while a breastfeeding support pillow enhances comfort and positioning."

Hydration and nutrition

"Proper nutrition after a C-section is essential for a smooth recovery," explains Thomas. "Eating a balanced diet that includes complex carbohydrates, proteins, and healthy fats not only promotes overall health but also supports milk production for those who are breastfeeding. Staying well-hydrated is equally important as it helps the body function properly, aids in healing tissues and replaces fluids lost during childbirth."

Rest and recovery

Thomas explains that after a C-section, new mothers usually feel some soreness at the incision site and might experience bleeding or lochia for up to six weeks. Light activities such as walking, pelvic tilts, and gentle stretching are typically okay. Nonetheless, she emphasizes the importance of checking with your healthcare provider before altering your movement routine to get their input.

Breastfeeding Essentials

Once your baby arrives, having breastfeeding essentials is crucial. From breast pumps to milk storage bags, here are some key items to keep nearby.

Breast pump

According to Lucy Chapin, a certified nurse midwife at Mad River Birth and Wellness, using a breast pump can be helpful in certain situations.

"For example, if your breasts are overly full (a condition known as engorgement), pumping can provide relief," she explains. "Additionally, if you have sore nipples and need time to heal, using a pump may feel gentler than having your baby latch on."

Breast pumps come in different types, including manual, electric, and hands-free (or wearable) options. One popular choice available on Amazon is the Momcozy Breast Pump Hands Free M5. This silicone wearable pump allows you to pump without using your hands, making it easy to carry around.

Nursing pads

"Nursing pads (or nipple pads) are crucial, particularly during the initial weeks, as they capture surplus milk from significant letdowns in the breast that isn't being nursed," explains Chapin. "They also offer reassurance for unexpected letdowns when out in public."

The KeaBabies Organic Nursing Pads are a great option for ensuring you're ready for leaks. They come in three different sizes, feature a four-layer design for optimal absorbency, and are crafted from 100% Viscose sourced from bamboo.

Milk storage bags

Chapin emphasizes that using milk storage bags provides a sterile environment to keep milk safe for your baby. She also notes that various other milk storage options are available, including those made from silicone and even glass.

For a reliable choice, consider the best-selling Nuliie 7 Pcs Silicone Breastmilk Storage Bags on Amazon. These bags feature safe silicone materials and a leak-proof design.

Nursing pillow

Chapin notes that this is particularly useful for maintaining alignment when the baby is small. "I suggest using the Boppy Nursing Pillow," she says, "as its 'u' shape is ideally crafted to cradle the baby and encircle the torso of the postpartum individual."

Nursing bras

After giving birth, your breasts will undergo considerable changes. To reduce discomfort, Chapin advises choosing a nursing bra with easy clip-down access and a fabric that is both stretchy and comfortable, ideal for when your breasts are engorged.

The Bravado Designs Body Silk Seamless Nursing Bra is widely praised for its seamless design and comfortable fit. It offers clip-down access for convenient breastfeeding and is constructed from a blend of nylon and spandex, providing a stretchy and supportive feel.

Comfortable chair

"I'm not a big fan of spending a ton of money on a nursery that a baby will barely spend time in, but I do think investing in a high-quality chair to rock, soothe and nurse your baby is 200% with it," says Chain.

Nipple creams or ointments

Chapin suggests that while these products aren't always a must-have, nipple creams or ointments with olive and coconut oils are excellent for calming cracked and irritated tissues.

Earth Mama Organic Nipple Butter Breastfeeding Cream is an example. It offers a blend of these oils, along with shea butter and calendula, to soothe and moisturize the skin.

Cleanser

"It's not an absolute must-have, but I do like Dr. Bronner's Pure and Unscented Castile Soap for washing," Chapin notes. "It's versatile enough for everyone in the family to use!"

Hydration

Chapin emphasizes the importance of staying well-hydrated during the postpartum period. "A lot of people experience increased sweating in the first week after giving birth, which can make it challenging to maintain proper hydration," she notes.

"To help with this, I recommend adding electrolytes to your water. You can easily do this by mixing in a pinch of high-quality salt, such as Redmond's, which is rich in beneficial trace minerals. Adding a bit of lemon and a splash of maple syrup can turn your drink into a homemade version of 'Gatorade.'

Nutrition

"For nutrition during lactation, I recommend reading The Forty First Days by Heng Ou," explains Chapin. "Think protein-rich and healthy fats to guide your meals while breastfeeding. Some include quiche, stews, veggie-loaded soups, lactation cookies and nutrient-dense muffins — things that you can easily prepare and eat with one hand while feeding your baby."

More of our favourite postpartum items

• Frida Mom Upside Down Peri Bottle
• Frida Mom Disposable Postpartum Underwear
• Frida Mom Postpartum Abdominal Support Binder
• Frida Mom Witch Hazel Perineal Healing Foam
• Tubby Todd Belly Oil
• Tubby Todd Nipple Balm
• Earth Mama Organic Perineal Balm
• Lansinoh HPA Lanolin Nipple Cream
• Lansinoh Breastmilk Storage Bags

Support resources

Chapin emphasizes that embarking on your breastfeeding journey shouldn't be a solo endeavour, which is why seeking support resources is crucial.

She notes, "Being around someone who is experiencing similar highs and lows in breastfeeding can truly transform your experience. It helps to normalize the difficulties and alleviates feelings of isolation. Plus, it can be incredibly encouraging and inspire longer breastfeeding durations!"

Home Environment

Clean and organize

According to Nina Phelan, a Birthing Doula and CLE at The Birthing Class, preparing your home environment for the postpartum period is essential in making the transition into parenthood easier.

To do this, she recommends doing a deep clean of the house beforehand, arranging to have baby furniture delivered by the 35th week of pregnancy (this helps avoid any stress if there is a delay) and ordering your baby strollers at this time as well.

"Organization is also key," Phelan explains. Make sure you have a small caddy or shelf in the bathroom for your postpartum essentials (adult diapers, pads, peri bottle, Sitz bath herbs, etc.). Strategically place postpartum baskets (like the Sammy & Lou Collapsible Light Gray Felt Storage Caddy) of mama and baby items around the house, and grab cozy and relaxing items like essential oil diffusers, blackout curtains, and soft bed sheets."

Help and support

"Arranging help from family, friends, or a postpartum doula after birth can be incredibly beneficial," explains Phelan. "The postpartum period is a time of recovery, adjustment and bonding with your new baby, and having support can make a significant difference.  Having someone to help with household tasks, meals, or caring for older children allows you to rest and focus on your recovery. "

It's also important to have emotional support during the postpartum period. According to Phelan,  "The postpartum period can be emotionally intense, with the highs and lows of adjusting to new motherhood. A supportive presence, whether it's a loved one or a doula, can provide comfort, reassurance, and a listening ear when you need it most.

Support also extends to breastfeeding. "If you're breastfeeding, a postpartum doula or experienced family member can offer guidance and support, which can be invaluable in those early days," explains Phelan.

Safety measures

Flores suggests baby-proofing essentials like outlet covers and cabinet locks, which is an important step in creating a safe environment for your little one, even before they start crawling.

"Babies are naturally curious and will explore their surroundings as soon as they're able," she says. "Having outlet covers and cabinet locks in place ensures that dangerous areas and objects are out of reach, helping prevent accidents."

Mental and emotional well-being 

Support network

Lauren Hays, a psychiatric mental health nurse practitioner, says that creating a support network should be on your checklist because seeking advice from those who have experienced motherhood can be incredibly valuable.

"Having a supportive network—whether it's family, friends, online communities, or professionals—ensures you have people who understand your journey and can offer encouragement and help when needed," she recommends. "Join mom groups, find a therapist, and ask questions to gain insights and support."

Self-care routine

"Including self-care activities on your postpartum checklist is essential because self-care is deeply personal and varies from person to person," suggests Hays. "Whether it's joining support groups, engaging in social activities, or incorporating physical exercises like a light jog, integrating these into your daily routine can greatly enhance your postpartum experience and overall mental well-being."

Professional help

According to Hays, the baby blues, marked by weepiness and feeling overwhelmed, are common and typically start within a few days of giving birth, usually improving by two weeks postpartum. However, if you continue to feel unlike yourself beyond this period, she says contacting your OBGYN or care team is essential.

"Postpartum depression (PPD) can manifest as intense sadness, severe mood swings, withdrawal from family and friends and thoughts of harming yourself or your baby," explains Hays. "Postpartum Anxiety (PPA) includes excessive worry, panic attacks, constant fear about your baby's health and safety and an inability to relax. If these symptoms persist, seeking professional support is wise."

Planning and logistics

Health check-ups

According to Flores, it is paramount to schedule postpartum visits with your healthcare provider and your baby's pediatrician for several reasons.

"First, postpartum visits with your healthcare provider allow them to check on your physical recovery after childbirth," she explains. "This involves monitoring healing, managing pain, and addressing postpartum bleeding or pelvic floor concerns. "Second, these visits also provide a chance to discuss emotional health, as early intervention for postpartum depression or anxiety can significantly aid recovery."

Emergency contacts

Also, make sure to have a list of key phone numbers, like your doctor's and those of nearby family or friends, within easy reach. Flores emphasizes that this is crucial for quick access in case of emergencies.

"During the initial stages of parenthood, it's comforting to know that assistance is just a call away," she says. "Whether you're concerned about your baby's health, seeking advice or dealing with an urgent situation, having these contacts readily available can be a real time-saver."

Documentation

By including documentation on your postpartum checklist, Flores says you're ensuring that all the necessary legal steps are taken care of, providing a smoother transition into life with your new baby.

"Adding documentation (birth certificate and SIN / social security number) to your postpartum checklist is definitely important," she explains. "The birth certificate is your baby's first official document, needed for enrolling in school, applying for a passport and getting medical care. A SIN or social security number is also necessary to add your child to health insurance, claim tax benefits, and open savings accounts."

A postpartum checklist can be a helpful guide for new parents during the fourth trimester. However, as Flores suggests, it's important to customize your checklist to fit your specific needs and circumstances since every family's situation is unique.

Taking care of yourself is also important during this transitional time, as Flores points out that it can be both physically and emotionally demanding. "Focusing on rest, good nutrition, mental well-being, and gentle exercise can help you recover faster and feel more resilient," Flores advises. "Accepting help from others with tasks like household chores, cooking, or baby care can also give you the chance to recharge and keep your energy up."

Experts: 

• Shalini Shah, a doula, perinatal educator and lactation consultant at the Millie Clinic in California
• Terese Flores, Postpartum Doula and Founder of Fika Newborn.
• Nina Phelan, a Birthing Doula and CLE at The Birthing Class
• Lucy Chapin, a certified nurse midwife at Mad River Birth and Wellness
• Lauren Hays, a psychiatric mental health nurse practitioner focusing on women in the perinatal phase.
• Latham Thomas, founder of Mama Glow and a prenatal wellness expert