The fourth trimester is real and often overwhelming. Discover practical postpartum tips for new mums, from recovery must-haves to breastfeeding support and mental health care.

You’ve done the hard work of growing and birthing a baby. Now you’re holding your tiny human, and the world expects you to somehow “bounce back.” But here’s the truth: the postpartum period, also known as the fourth trimester, is a time of major transition. Not just physically, but also emotionally, and mentally.

Whether you're preparing for your hospital stay or already in the thick of it, we’ve put together our top tips and tricks to help you feel a little more supported during this beautifully messy season.

• Find a Comfortable Multi-Fit Bra

Your breasts go through major changes in the early weeks, from milk coming in to fluctuations in size. A multi-fit, wire-free bra offers gentle support without digging in, even as your body shifts. Look for breathable fabrics, drop-down cups for feeding, and stretch to accommodate daily changes. 

• Stick to the Basic Postpartum Products, You Can Always Get More Later! 

You don’t need to buy everything immediately. Focus on recovery essentials and get the rest along the way:

1. Perineal bottle
2. Perineal hot/cold packs (heat for labour prep, cold for aftercare)
3. Witch-hazel wipes or foam
4. Disposable or mesh underwear
5. Maternity pads
6. Nipple balm
7. Breast pads (disposable or reusable)

Everything else? You can grab it later if needed. Less stress, more comfort.

• Use Your TENS Machine Post-Delivery

Thought your TENS machine was just for labour? Think again. Post-birth cramping (aka afterpains) can feel intense, especially during breastfeeding. Your TENS can help relieve those contractions as your uterus shrinks back down. A brilliant drug-free tool worth keeping nearby.

• Breastfeeding Is a Skill, Not Just a Natural Instinct

Just like learning to walk or ride a bike, breastfeeding takes time and patience. Each duo is different, and challenges are common (think latch issues, supply worries, or sore nipples). Don’t hesitate to reach out to a lactation consultant or your midwife for support. You’re not failing, you’re learning.

• Focus on Recovery, Not “Bouncing Back”

Your body just performed a miracle. Whether you had a vaginal delivery or a C-section, healing is a process. Prioritise rest, nourishment, hydration, and gentle movement when you’re ready. The pressure to bounce back is outdated, you will get there at your own pace. Give your body time to heal

• Set Up a Postpartum and Breastfeeding Care Station

Think of this as your "mum survival kit", a little basket stocked with everything you’ll need within reach. Pro tip: Have one in the bathroom and another by your feeding chair or bed.

• Don’t Ignore Your Mental Health and Say Yes to Help

Baby blues in the first two weeks? Common. But if you’re feeling persistently sad, anxious, irritable, or just not yourself, you could be experiencing postpartum depression or anxiety. There is help. Talk to your doctor, a mental health provider, or someone you trust. You deserve support. 

Whether it's meals, laundry, or holding the baby while you nap, let people help you. You don’t have to do it all. Postpartum is not the time to be a hero. If someone asks what you need, don’t be afraid to give them a job.

• Sleep Whenever You Can (Seriously)

You’ve heard it before, and it’s still the best advice. Even 20-minute naps can make a difference. The dishes can wait. The phone calls can wait. Take every chance to rest, recharge, and just be. You’re healing and adjusting to a brand new life — and that’s enough.

The postpartum journey is raw, real, and full of highs and lows. You’re learning a new rhythm, caring for a tiny human, and healing all at once. Some days will feel magical; others may feel impossible. Both are normal. Be kind to yourself. Celebrate the small wins.