Vaginal Birth: Recovery Plan
Vaginal Delivery: What to Expect in the First Days After Birth (and How to Feel Better Faster)
Vaginal delivery is a natural process, but recovery is not as simple as people expect. A few very common things happen after birth that can surprise new moms — especially related to digestion, bowel movements, and physical discomfort. Knowing what’s normal and what you can do can make a big difference in how you feel those first days.
Anesthesia, Opioids, and Why Pooping Can Be Hard After Delivery
Most women who have a vaginal delivery receive spinal or local anesthesia. This anesthesia is often a combination of medications, and in many cases includes opioids.
Opioids are known to slow down the gut, which means digestion becomes sluggish. This often leads to constipation after delivery. While this is very individual, many women experience difficulty with their first bowel movement.
There are two main reasons for this:
• Pelvic floor weakness from pushing during labor
• Slowed gut movement caused by anesthesia and opioids
The fear of straining — especially after pushing for hours — can also make it harder to relax and go.
What You Can Do to Avoid Constipation (This Matters More Than You Think)
Contrary to popular belief, nutrition in the first days after delivery is extremely important, especially for gut recovery.
Here’s what can help:
1. Hydration is key
Drink more than you think you need. Water, electrolytes, and warm fluids all help stimulate gut movement. 2lt minimum per day
2. Extra help
Many providers recommend starting MiraLAX or Colace right after delivery. These don’t cause cramping — they simply make stools softer and easier to pass. Know your body and use the same strategies you use when you are constipated, but start right after the delivery. Some ideas: kiwis, prunes, coconut yogurt..
3. Favor a liquid or semi-liquid diet at first
Foods that support digestion without straining include:
• Bone broth (excellent for hydration, healing, and protein)
• Soups and stews
• Warm herbal teas
Bone broth is especially helpful because it:
• Supports gut lining repair
• Provides protein when appetite is low
• Helps with hydration when you’re losing fluids
4. Avoid foods that slow digestion and inflammation
We have all been tempted to celebrate with champagne after the delivery but this is not what your body needs. Take a selfie with that glass if you must, but don’t drink it. Alchool will only set you back.
In the first few days, try to limit:
• Dry foods
• Cheese
• Ultra-processed foods
5. Gentle movement helps
Short walks — even just around the room — help wake up the gut. Move as soon as you feel comfortable, but pace yourself.
Constipation after birth is common, but it doesn’t have to be miserable. Addressing it early can prevent a lot of discomfort.
Vaginal Tears: What You Should Know
Vaginal delivery can sometimes be associated with tearing, depending on many factors. Tears are classified from first degree (mild) to fourth degree (more severe). While higher-degree tears are rare, they do happen.
You may or may not know immediately which degree of tear you had. If you experienced tearing, we strongly recommend reading our dedicated blog post.
Essential Items for Comfort and Healing
Regardless of whether you had tears or not, there are a few items that are extremely helpful after vaginal delivery:
Peri bottle
A peri bottle allows you to gently clean the area after using the bathroom. Using toilet paper alone can be irritating and uncomfortable, especially in the first days.
Heavy-flow or night pads
After delivery, you will experience lochia — postpartum bleeding that consists of blood and tissue left behind after birth.
Important things to know about lochia:
• It often has a strong, unpleasant smell (this is normal)
• Bleeding is usually heavy for the first 4–5 days
• For some women, it can last longer
Stock up on thick pads and comfortable underwear you don’t mind wearing all day.
Movement After Delivery
You are generally allowed to walk as soon as you feel ready, and gentle movement is encouraged. That said:
• Listen to your body
• Move slowly
• Rest often
To ease your mental load, we have listed all the items mentioned in this article with a link for quick purchase:
