(888) 964-3943
mermaidbirth@gmail.com
Based in Brigham City Utah
(888) 964-3943
mermaidbirth@gmail.com
Based in Brigham City Utah

Postpartum

Healing your body starts at Birth

While pregnancy and labor often receive the most attention, the weeks following birth are just as important. Postpartum is a time of healing, recovery, adjustment, and learning as both mother and baby begin a new chapter together.

At Mermaid Birth, we believe postpartum care extends far beyond a single follow-up appointment. Our goal is to provide families with trusted education, practical resources, and carefully selected products that support physical recovery, emotional wellness, breastfeeding, and the transition into parenthood.

Whether you delivered at home, in our birth center, or elsewhere, we hope these resources help you feel informed, supported, and cared for throughout your postpartum journey.

Caring for Yourself After Birth

Many traditional maternity care models include only one postpartum visit around six weeks after birth. However, your body begins healing immediately after delivery.

During those first days and weeks, you may experience:

    • Perineal soreness and/or tearing
    • Uterine cramping
    • Fatigue
    • Hormonal changes
    • Sleep deprivation
    • Emotional highs and lows
    • Physical recovery after labor

Healing looks different for every mother. Yet, everyone deserves to give themselves time to rest, nourish their body, and ask for help when needed, which is one of the greatest gifts you can give yourself and your baby.

Perineal Care & Healing

Preparing Before Birth

One of the best ways to support healthy perineal tissue is to start preparing before labor begins.

Beginning around 34 weeks of pregnancy, Danielle Chancellor (CPM-LDEM) recommends:

Flat-Footed Squats

Performing approximately 30–50 flat-footed squats each day helps encourage flexibility and thinning of the perineal tissues.

Perineal Massage

While Danielle has not found perineal massage itself to significantly reduce tearing, it can help mothers become familiar with relaxing their pelvic floor muscles. Practicing relaxation before labor helps train the body to remain soft and relaxed as the baby’s head crowns.

Mermaid Birth Perineal Oil

The most effective recommendations for tear prevention and postpartum soothing is the Mermaid Birth Perineal Oil Blend, based on a recipe from Essential Oils for Pregnancy, Birth & Postpartum by Stephanie Fritz.

Beginning at 34 weeks, apply the oil:

    • Each time you use the restroom (or at least six times daily)
    • Open the labia and spray from the top downward toward the perineum
    • Allow the oil to coat the tissues 
    • If needed, gently spread the oil with clean fingers to ensure complete top-to-bottom coverage

Consistent use helps keep the tissues strong and stretchy for birth.

Available Through Mermaid Birth

 

We prepare our Perineal Oil Blend in glass spray bottles.

To order:

sales@mermaidbirth.com

Supporting Healing After Birth

Healing takes time, and comfort measures can make those first days much more manageable.

Sitz Baths

Warm herbal Sitz baths help soothe sore tissues and promote comfort and healing.

Mermaid Birth offers Herbal Sitz Soaks:

    • Herbal Sitz Steep Sachets
    • Quantities of 3 or 6 with the Sitz tubs
    • Quantity of 3 for $50 or 6 for $70

Recommended products:

Order through Mermaid Birth:  sales@mermaidbirth.com

 

Swelling Relief

Cold therapy to your bottom can provide greater comfort during the first several days after birth, and there are various ways to apply it.

Recommended options include:

Recommended at-home option:

Peri Bottle

Using warm water with a peri bottle during the first week can help maintain cleanliness and avoid causing additional damage to the tissues after birth.

Danielle recommends using a peri bottle every time you use the restroom during your first week postpartum.

TIP: If you tore at the top of the labia, spraying warm water over the area while using the bathroom will help dilute the urine and cause less pain and discomfort.

Daniell’s favorite Peri Bottle Recommendation: 

Bathroom Recovery

Many mothers feel anxious about their first bowel movement after birth.

Some helpful tips include:

    • Go when you have plenty of time.
    • Relax your pelvic floor.
    • Avoid pushing due to the potential of popping stitches or causing hemorrhoids.
    • Drink lots of water.
    • Eat fruits and fiber-rich foods.
    • Consider a stool softener if needed.

Danielle recommends Colace (docusate sodium), which is considered safe for breastfeeding. Always follow package directions or your healthcare provider’s recommendations.

Colace is available over the counter at your local drugstore, or you can ask your physician for a prescription.

Hemorrhoid Relief

Common comfort measures include:

Always discuss supplements with your healthcare provider before beginning any new regimen.

Belly Binding

Many mothers appreciate additional abdominal support during the early postpartum period.

Danielle recommends:

    • Wearing a belly binder within hours of birthing.
    • Wearing continuously 24/7 during the first week.
    • Wearing when up and walking around during the second week.

Potential benefits include:

    • Reduction of afterbirth pains due to the uterus and abdominal muscles being supported
    • Provides support for organs and torso to encourage a return to pre-pregnancy positions.
    • Supports the abdominal wall healing and diastasis recti recovery
    • Aids in stabilizing loose ligaments
    • Reducing lower back discomfort and helping prevent lower back strains and aches
    • All while supporting the body’s natural healing process

Recommended Belly Bands include:

Additional Belly Band Educational Resource:

Sacred Bengkung Belly Binding | The Womb Wellness

The Womb Wellness suggests that mothers wrap as soon as possible after giving birth and highlights that the belly bind should be worn daily for 10- to 12-hour periods during the first 40 days postpartum.

Mermaid Birth Journal | Postpartum blog

Postpartum Pelvic Floor Health, Diastasis & Prolapse

Pregnancy and birth place incredible demands on the muscles, ligaments, and connective tissues that support your core and pelvic floor. During the postpartum period, these tissues begin the important process of healing and regaining strength.

As your body recovers, it’s normal to notice changes such as abdominal weakness, pelvic heaviness, urinary leakage, or a separation of the abdominal muscles known as diastasis recti. Every mother’s recovery looks different, and healing takes time.

Supporting your pelvic floor through gentle movement, proper exercise, and professional guidance when needed can improve comfort, restore function, and help you return to daily activities with greater confidence.

Why Pelvic Floor Recovery Matters

The pelvic floor is a group of muscles that supports the bladder, uterus, and bowel while also playing an important role in posture, core stability, bladder control, and recovery after childbirth.

Following pregnancy and birth, these muscles may become stretched or weakened. While many changes improve naturally over time, actively supporting your recovery may help:

    • Improve bladder and bowel control
    • Restore pelvic floor strength
    • Support abdominal healing
    • Reduce lower back discomfort
    • Improve posture and core stability
    • Support recovery from diastasis recti
    • Reduce symptoms associated with pelvic organ prolapse
    • Increase confidence during everyday activities and exercise

Recovery doesn’t happen overnight, but small, consistent efforts can make a meaningful difference over time.

Educational diagram illustrating the progression of a Kegel muscle exercise, showing gradual pelvic floor contraction, holding the contraction, and controlled muscle relaxation to support postpartum pelvic floor recovery and rehabilitation.

Kegel Muscle Exercise Progression for Postpartum Pelvic Floor Recovery

This progression demonstrates gradually contracting the pelvic floor muscles, holding the contraction, and slowly relaxing. Performing Kegel exercises with proper technique may help improve pelvic floor strength during postpartum recovery.

Kegel exercises are one of the most recognized methods for rebuilding pelvic floor strength after childbirth. They involve gently contracting the muscles that support the bladder, uterus, and bowel before fully relaxing them again.

Rather than squeezing as hard as possible, focus on a slow, controlled contraction followed by complete relaxation. The progression shown above illustrates how to gradually engage the muscles, hold the contraction briefly, and then release them in stages.

Quality is more important than quantity. If you are unsure whether you are performing Kegel exercises correctly or experience discomfort while doing them, consider working with a pelvic floor physical therapist who can evaluate your individual needs. 

Building Strength Safely After Birth

Pelvic floor bridge exercise to strengthen the pelvic floor, core muscles, and support diastasis recti recovery during postpartum healing.

Pelvic Floor Bridge Exercise Starting Position for Postpartum Recovery

Bridge exercises gently strengthen the glutes, core, and pelvic floor muscles while supporting postpartum recovery.

As your healthcare provider clears you for activity, gentle strengthening exercises can help rebuild stability throughout your core and pelvis.

Bridge exercises are often recommended because they engage several muscle groups at once, including the glutes, abdominal muscles, and pelvic floor. When combined with proper breathing and pelvic floor activation, these movements can support overall postpartum recovery without placing excessive strain on healing tissues.

Remember that recovery is not a race. Listen to your body, progress gradually, and avoid returning to high-impact exercise until your body feels ready and your provider has cleared you for those activities.

When Should You See a Pelvic Floor Therapist?

Although many postpartum symptoms improve naturally, some may benefit from evaluation by a pelvic floor physical therapist.

Consider speaking with your healthcare provider if you experience:

    • Persistent urinary leakage
    • Difficulty controlling bowel movements
    • Pain during intercourse
    • Ongoing pelvic pain or pressure
    • A feeling of heaviness or bulging within the vagina
    • Significant abdominal separation (diastasis recti)
    • Difficulty returning to normal daily activities due to weakness or discomfort

Seeking treatment early can often improve recovery and help prevent symptoms from becoming more significant over time.

 

Pelvic Floor & Diastasis Recovery Resources

These trusted educational resources offer information, exercise programs, and products focused on postpartum core and pelvic floor recovery.

Pelvic Floor & Core Education

    • Nancy Anderson Fit – Postpartum core rehabilitation and pelvic floor education.
    • The Tummy Team – Education and programs focused on diastasis recti, core rehabilitation, and pelvic floor recovery.
    • Body Ready Method – Evidence-informed pregnancy and postpartum movement education.
    • MUTU System – Comprehensive postpartum recovery program focusing on core and pelvic floor rehabilitation.
    • Body Ready Birth Yoga– Pelvic floor mobility, postpartum yoga, and diastasis recovery resources.
    • Healthy Mumma – Educational resources about recovering from pelvic organ prolapse.

 Product Recommendation: 

    • Elvie Trainer – A smart pelvic floor trainer designed to help women visualize and strengthen pelvic floor muscle contractions.

Local Pelvic Floor Specialists

If you would like individualized guidance, these local providers offer pelvic floor rehabilitation services for postpartum mothers.

Melissa Ita’aehau

Wasatch Physical Therapy
 📞 (801) 774-8600

BreeAnn Allred, DPT, PRPC

📞 (435) 716-5010

Bonneville Pelvic Health Physical Therapy

📞 (385) 504-4979

BirthFit Logan

📞 (435) 374-8552

 

A Gentle Reminder

Healing after birth is not about “bouncing back.” It is about allowing your body the time, support, and care it needs to recover from one of life’s greatest physical and emotional transitions.

If something doesn’t feel right, trust your instincts and reach out to your healthcare provider. Pelvic floor concerns are common after childbirth, and effective treatments are available. With the right support, many mothers experience significant improvement and regain confidence in their body’s strength and function.

Rest Is Essential

One of Danielle’s favorite reminders is:

“4 hours… no way. 6 hours… okay. 8 hours… hooray!”

Sleep is one of the most important parts of postpartum healing.

Whenever possible:

    • Sleep when your baby sleeps.
    • Prioritize rest over household tasks.
    • Accept help from family and friends so you can rest.

If you’re consistently getting fewer than five hours of sleep in a 24-hour period, consider asking your support system for help. 

Your body and brain need rest for physical recovery, but it also plays a significant role in a mother’s mental and emotional well-being. 

Postpartum Hot Stone Massage

Hot stone postpartum massage provided by Mermaid Birth to promote relaxation, improve circulation, ease muscle tension, and support recovery after childbirth.

Mermaid Birth Hot Stone Postpartum Massage Therapy

Hot stone postpartum massage provided by Mermaid Birth to promote relaxation, improve circulation, ease muscle tension, and support recovery after childbirth.

Some mothers find additional comfort through postpartum hot stone massage.

Warm stones are gently used to encourage relaxation while helping soothe tired muscles after pregnancy and birth. Many mothers report that massage helps relieve muscle tension, promote relaxation, reduce stress, and create intentional time for self-care during the postpartum period.

At Mermaid Birth, Danielle has incorporated postpartum hot stone massage into care for many families and has also trained practitioners interested in learning this specialized technique.

If you are interested in receiving a postpartum hot stone massage or learning more about practitioner availability, please contact Mermaid Birth.

Interested in Learning?

Danielle also offers education for birth professionals seeking to expand their postpartum care skills.

Recommended Training:

Postpartum Doula Training Program

Energy & Iron Recovery

Low energy after birth can have many causes. 

Consider:

    • Sleep quality
    • Blood loss during birth
    • Nutrition
    • Hydration

If significant blood loss occurred, we highly recommend placenta encapsulation or discussing iron replacement with your provider.

Danielle often recommends considering:

    • Placenta encapsulation (arrange this option in advance through our practice or a nearby facility; we suggest going through Monarch Placenta)
    • Beef liver capsules (2-4 capsules daily) are a great iron-rich alternative

Replenishing your body’s iron levels after significant blood loss is often associated with increased energy.

Nutrition for Healing

Your body needs extra nourishment while recovering, and your appetite may not look the same as it was pre-pregnancy or during pregnancy. The foods and amounts you eat are directly connected to your emotional well-being, healing, and milk supply; that’s why it’s important to nourish your body with nutritious meals and snacks. 

Eating now may be as regular as before pregnancy, where you eat regularly and feel hungry, but it could also look like having to force yourself to eat. Either way, it’s normal; the only difference is that some mothers may need to establish a regular eating schedule or meal plan to ensure they are getting all the nutrients their bodies and minds need to heal and stay strong during the postpartum period. 

Focus on:

    • Protein
    • Healthy fats
    • Fruits & vegetables
    • Whole grains
    • Hydration

Nutritious snack ideas include:

    • Fresh fruit
    • Avocados
    • Nuts and seeds
    • Milk products: Cheese, Milk, Yogurt, etc.
    • Protein bars
    • Protein shakes

Mermaid Birth’s Product Recommendation:

    • Prima Protein bars
    • Clean Simple Eats Protein Powders for Shakes
    • Postpartum Nouris(her) Cookbook
      Preparing nourishing meals ahead of time—or having simple, nutrient-dense recipes available—can make it easier to fuel your body while caring for a newborn. Mermaid Birth recommends the NOURIS(her) E-Cookbook by Nourisher Doula. This cookbook features thoughtfully developed postpartum recipes designed to help mothers replenish nutrients after birth, support healing, and nourish the body throughout the breastfeeding journey using whole-food ingredients.

It Really Takes a Village

Recovery is not meant to happen alone. There are many individuals in your life who would be happy to support you during one of the hardest life transitions and healing periods. 

Consider reaching out to:

    • Family
    • Friends
    • Church members
    • Neighbors
    • Coworkers
    • Postpartum doulas
    • Childcare providers

These individuals are here to be your Village, to help you during the postpartum period and beyond. Reach out to them and let them help you during these initial stages. 

Recommended Postpartum Doulas:

Emotional Well-Being

Your emotional recovery matters just as much as your physical healing.

Some emotional changes are common after birth, while others may indicate postpartum depression or anxiety. Mermaid Birth is a huge advocate for mental health. During postpartum, you may experience a wide range of emotions, but there are some that you should be paying attention to. 

 Reach out for support if you experience:

    • Persistent sadness
    • Difficulty sleeping unrelated to baby
    • Loss of appetite
    • Lack of interest in daily activities
    • Abnormal or Intrusive thoughts
    • Feeling overwhelmed for extended periods

Helpful resources:

If you ever feel that you or your baby are in immediate danger, seek emergency medical care or contact emergency services right away.

Local Postpartum Resources

Lactation Consultants

Mental Health

Pelvic Floor Therapy

Placenta Encapsulation

We're Here for You

Healing after birth is a journey, and you don’t have to navigate it alone.

Whether you’re looking for postpartum recovery resources, trusted product recommendations, or personalized support from our midwifery team, Mermaid Birth is here to help every step of the way.

Questions or looking to order postpartum products?

  📧 sales@mermaidbirth.com 

  📞 (888) 964-3943