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Vaginal Birth Recovery Essentials — A Pelvic PT’s Guide to Healing, Comfort, and Support


Support your Body after birth

Even with a “smooth” delivery, your body goes through significant changes during vaginal birth. Recovery isn’t just about rest... It’s about giving your body the support it needs to heal, reduce discomfort, and regain strength.


1. Peri Bottle


Why include it: Helps gently cleanse the perineal area—especially helpful if you have tearing, stitches, or swelling.


Tip for use: Use warm water while urinating to reduce stinging.



2. Cooling Pads (with Witch Hazel)


Why include them: Help reduce swelling and provide soothing relief in the early postpartum days.


Tip: Store in the fridge for extra comfort. Line them in your postpartum pads or postpartum disposable underwear for pain relief.


3. Comfortable Underwear + Postpartum Pads











Why include them: You’ll want soft, breathable support during bleeding and healing. The disposable postpartum underwear works really well for the early postpartum days when the bleeding is very heavy. You can


How to use: The disposable postpartum underwear works really well for the early postpartum days when the bleeding is very heavy. You can place the hitch hazel cooling pads in the underwear for maximum protection and pain relief. Another option is postpartum pads which is works well as your bleeding starts to lighten up.


4. Perineal Spray




Why include it: Provides gentle, targeted relief for soreness and irritation at vaginal area. Especially useful for perineal tears.


Tips: Apply after urination or bowel movements and using the peri wash bottle.


5. Water Bottle + Nourishing Snacks


Why include them: Hydration and nourishment are essential for healing, energy, and milk supply.


Some postpartum snack ideas that contain protein, iron, and fiber:

  • Bone broth

  • Smoothies (Make sure to add in lots of leafy greens, I promise you won’t even taste it!)

  • Avocado toast

  • Apple slices with nut butter

  • Yogurt with berries (Mix in some ground flax seeds or chia seeds for added fiber and/or wheat germ for folate)

  • Oatmeal with bananas and nut butter

  • Trail mix with lots of healthy nuts and seeds

  • Fresh veggies with hummus

  • Tuna fish with whole wheat crackers or celery sticks

  • Hard-Boiled egg with a dash of iodized salt

  • Fresh fruits and veggies



Final Tip

Your pelvic floor needs reconnection—not aggressive strengthening right away. Think about breathing, pelvic floor muscle relaxation, and gentle awareness of those muscles.


Healing after vaginal birth isn’t about pushing through discomfort.

It’s about supporting your body, reducing strain, and allowing space to recover.


👉 Want support with your recovery? Learn more about Pelvic Floor PT Pelvic floor physical therapy can help you restore strength, reduce pain, and feel confident in your body again.

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