Postpartum Pain: What’s Normal, What’s Not, and How to Take Charge of Your Recovery

Hey mama, let’s talk about something that often gets brushed under the rug: postpartum pain. Whether you had a vaginal birth or a C-section, whether your aches are from stitches, sore muscles, or those relentless afterpains when your baby nurses, it’s real— and it matters. Your recovery matters. Your comfort matters.

You’re not “supposed” to just grin and bear it. Pain after childbirth is normal, but persistent, severe, or unusual pain is your body signaling for help. And asking for support? That’s strength, not weakness.

What to Expect

Here’s what many new moms experience:

• Perineal soreness (the area between your vagina and anus)

• Stitches discomfort (if you had an episiotomy)

• Uterine cramping aka “afterbirth pains” for the first few days after birth (which can feel intensified post-breastfeeding)

• C-section incision tenderness

• Back, neck, hip, joints, and pelvic pain from pregnancy changes

• Breast engorgement or nipple pain

While this is generally normal, anything that suddenly spikes, spreads, or comes with fever or unusual discharge is a sign to call your provider.

How to Talk to Your Healthcare Provider

It can feel awkward to say, “Hey, this really hurts.” But your provider wants to hear it. Here are a few tips to bring up your pain at your next visit:

1. Get specific: Describe the location, intensity, timing, and triggers of your pain.

2. Track it: Keep a short diary— it helps your provider see patterns.

3. Ask about safe meds: Especially if you’re breastfeeding, ask what’s safe for you and baby.

4. Explore non-drug options: Physical therapy, gentle stretches, heat/cold therapy, and support garments can be game-changers.

Practical Tips for Pain Relief

• Rest like a pro: Short naps and strategic sleep bursts are more than a luxury—they’re healing power.

• Heat or cold: Warm compresses soothe cramping; ice packs reduce swelling.

• Gentle movement: Walking, pelvic tilts, or postpartum-safe stretches ease stiffness and tension.

• Support your body: Pillows, wraps, or postpartum belts help you move comfortably.

• Nourish yourself: Hydration and proper meals speed recovery.

• Consult with a Lactation Specialist to ensure your baby is latching correctly and your using the breast pump correctly.

Medications That are Safe While Breastfeeding

Most over-the-counter pain relievers are compatible with breastfeeding:

• Acetaminophen (Tylenol®) – effective and safe

• Ibuprofen (Advil®, Motrin®) – great for cramps, incision pain, or muscle aches

• Topical pain relievers – witch hazel pads, numbing sprays, or soothing balms for perineal soreness

Always double-check with your provider before taking anything new.

When to Seek Immediate Care

Call your provider or seek emergency services if you notice:

• Soaking a pad in less than an hour or heavy vaginal bleeding

• Severe abdominal pain that doesn’t ease with medication

• Signs of infection: fever, redness, swelling, or foul discharge

• Pain that suddenly worsens or spreads

• Chest pain, shortness of breath, or leg swelling

• Seizures

• Thoughts of harming yourself or your baby

Taking Charge and Prevention

• Prenatal prep: Pelvic floor exercises during pregnancy can reduce postpartum pain and aid in recovery.

• Gradual movement: Avoid pushing your body too fast; listen to it.

• Routine checkups: These catch complications early.

• Ask for help: Meals, childcare, and household tasks aren’t selfish—they’re recovery tools.

Sorting Through the Headlines: What You Need to Know

Recently, some headlines have suggested possible links between postpartum experiences; like pain management or certain medications, and conditions such as ADHD or autism in children. While these stories can feel alarming, current research is far from conclusive, and most commonly used postpartum pain medications like acetaminophen and ibuprofen are widely regarded as safe for breastfeeding. Always discuss concerns with your healthcare provider; they can help separate fact from fear and keep both you and your baby safe.

The takeaway: Postpartum pain is common, but you have the power to manage it safely and proactively. Listen to your body, speak up, and take the support you deserve. You’re healing, mama, and that matters.