I had my second baby this in November of 2020! Now that I’ve had two postpartum experiences, I decided to put together a guide for the fourth trimester. Many people call the first three months postpartum the “fourth trimester” because newborns still think they are part of mama’s body during that time - and they really are.

The top priorities in this season of newborn life should be eating, sleeping, taking care of your immediate family unit, and people surrounding you, the mother, to taking care of ***you***. I hope this guide below will be a great resource for you as you prepare for the postpartum season of life. Not all of these suggestions will benefit everyone, but I hope you can use this as a guide to piece together things that work for you and your family!

Prepping for Postpartum:

Freezer meals
I made around 30 freezer meals before my baby was born and it was something I will always recommend to pregnant friends and clients now. Between our Meal Train and the freezer meals, I didn’t have to cook dinner for the first two months postpartum and I cannot tell you how amazing that was! So much more time to spend bonding with my new baby AND with the rest of my family. I didn’t do this with my first baby and highly regretted it. If cooking isn’t really your thing, reach out to me (Kristian) - I offer postpartum meal prep services!
Meal Train/Caring Bridge
Ask a family member or friend to set this up online for you and they can share it once your baby is born - I didn’t have to use any of my freezer meals for the first two weeks postpartum because we had so many meals brought to us! It was such a blessing.
Essential nutrition/habits
Think about nourishing foods for postpartum - it’s okay to indulge in treats and sugar, but plan to focus on good nutrition in order to feed your baby and your own body well. I love the book The First Forty Days: The Essential Art of Nourishing the New Mother by Heng Ou - it’s a wonderful read about reviving the lost art of caring for the mother after birth.
After-birth support
Mom, sister, aunt, cousin, friend… delegate things to people who truly want to help you. Some people have a difficult time asking for help, and that’s okay! For this challenge, I recommend having a list of practical things that people can do for you if they come to visit - hang the list on the fridge so when they ask, you can refer them to it. This list can include things like: folding laundry, throwing laundry in the washer/dryer, emptying/loading the dishwasher, sweeping the kitchen, wiping out a sink, etc. One of my dear friends had someone who came and picked up a whole basket of soiled laundry, took it to her house and washed/dried it, and returned it in the basket folded to my postpartum friend. My friend said it was a huge blessing!
Postpartum doula
One of my doula partners, Amy, offers this service. Feel free to contact us to find out more! A postpartum doula came to our home for a few sessions after my second baby was born and it was incredible - she helped me run errands, organized my pantry, and played with my three year old while I tended to my newborn. Game changer! We recommend going ahead and setting this up before your baby is born. Learn more about that service here.
Take a postpartum prep class
We recommend both you and your partner take one together! Birthful has a 5-week one here.
Take a prenatal breastfeeding class
This is one of the best things you can do to set your breastfeeding journey up for success! Contact local IBCLC (International Board Certified Lactation Consultant) Jessica Bower from Growing Families Lactation & Doula to set this up. We also recommend lactation visits once your baby is born, too. There’s no such thing as too much support!
Read
It’s important to know what is normal and what is not during the postpartum time. Learning about physical changes (like night sweats and hair loss) ahead of time will help you be more prepared.
Talk to your partner about postpartum expectations
How will you help each other get sleep? Will your partner get up in the middle of the night to change diapers after you nurse baby? Who will be responsible for meals, grocery shopping, cleaning, etc.? How long will you and your partner take off of work after baby is born? Talking about expectations and making a tentative ‘game plan’ together is highly recommended - these things might change after birth, and that’s okay. But sticking together and figuring out what your goals are ahead of time is key. Remember that you are a team!

Immediate Postpartum:
(This list might change depending on your birth location - home/birth center/hospital)

Perineal cold packs or padsicles
Here is a recipe for homemade padsicles. Or, you can buy perineal cold packs like these.
Depends and pads with wings
Listen to me now…this may be the #1 postpartum item that I recommend to anyone. Depends change the postpartum game and you will be so grateful for them. I recommend enough Depends for the first 3-7 days, and then most people can switch to pads with wings as their postpartum bleeding gets lighter. For Depends, make sure to get your pre-pregnancy size.
Chux pads/puppy pads
These are great to use under your sheets to protect your mattress at home - or a waterproof mattress protector.
After Ease tincture
This can help with the discomfort from postpartum cramping (disclaimer: talk to your care provider about this). Some mamas prefer to take this over ibuprofen.
Heating pad for cramps
Sitz baths, perineum spray, peri bottle
Support your body’s natural healing ‘down there’.
Stool softener
Or foods that promote gut health and healthy digestion

Breastfeeding and Diapering:

Reusable breast pads
Nipple cream
Nursing tank tops
Lactation bars/cookies
I actually pre-made these and put them in the freezer before baby was born. This is my favorite recipe.
Nursing/pumping station I bought a rolling cart to keep nursing/pumping supplies on so I could roll it from room to room depending on where I was. Keep your pump, pump supplies, bottles, even snacks and water bottles in a handy spot. A boppy/breastfeeding pillow is something to consider, too, as well as a Haaka. Printed charts for storing breastmilk, pump info and tips, etc. are handy. I highly recommend reading all about your breast pump before your baby is born so you know exactly how it works before you need to use it.

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**Nursing/pumping station**
I bought a rolling cart to keep nursing/pumping supplies on so I could roll it from room to room depending on where I was. Keep your pump, pump supplies, bottles, even snacks and water bottles in a handy spot. A boppy/breastfeeding pillow is something to consider, too, as well as a Haaka. Printed charts for storing breastmilk, pump info and tips, etc. are handy. I highly recommend reading all about your breast pump before your baby is born so you know exactly how it works before you need to use it.

Things to Remember + Consider:

It’s okay to ASK FOR HELP!
You have to take care of yourself in order to properly take care of your baby. Sleep is not a luxury. Showering is not a luxury. Eating is not a luxury. These are all important things needed to simply survive and asking for help in order for you to sleep, shower, and eat does not make you selfish or a bad mom. Taking care of yourself so you can give to your baby makes you a great mom!
Baby wearing
Try different wraps and carriers to find what works for you. This is especially helpful is you already have children - sometimes wearing your baby is the easiest way to get anything else around the house done! There are local Facebook groups for info about baby wearing and also local buy/sell/trade groups for wraps and carriers.
Placenta encapsulation/tincture/salve
I (Kristian) offer this service. Feel free to contact me to find out more! I had my placenta encapsulated after my second baby and I’m so glad I did. Learn more here.
Pelvic floor therapy
Here are some local physical therapists I recommend:
Dr. Amy McMillion (Graham, NC), Dr. Katie Taylor (Winston-Salem, NC)
Chiropractic care
Here are some local chiropractors I recommend:
Dr. Kim Snider (Kernersville, NC), Dr. Tracey Smith (High Point, NC), Dr. Kellie Minder (Burlington, NC)
Postpartum massage
Here are some local massage therapists that I recommend:
Melissa Bell (Burlington, NC), Ruth Spaulding (Greensboro, NC), Amanda Bollinger (Kernersville, NC)
Mental health therapist
Here are some local counselors that I recommend:
Cari Sun (Burlington, NC), Enjonae Anderson (Jamestown, NC), Allison Pow (Greensboro, NC)

The postpartum time after your baby is born is one of the most life-changing times in your life. Feeling weepy and joyful at the same time is very normal. Feeling overwhelmed and grateful at the same time is also normal. There are so many variations for families of what the postpartum period will look like. I hope this guide will help spur some conversations between you and your family members about what the first few months of your baby’s life could look like for you. Preparation is key!