Postnatal essentials: what every new mom really needs after birth
Preparing for birth is often focused entirely on the baby. Tiny clothes, bottles, swaddles, and nursery decor usually take center stage. But what about you? What about the woman who just grew, birthed, and is now learning how to care for a whole new human?
The truth is, the postpartum period – also known as the fourth trimester – is a time of deep physical healing, emotional change, and immense vulnerability. And while it’s impossible to predict exactly how birth and early motherhood will unfold, a bit of planning during pregnancy can go a long way in making those first few weeks more manageable and less overwhelming.
This is where having a small collection of postnatal essentials (for you and for your baby) can be a game-changer.
Why it’s worth planning ahead
During pregnancy, you’re likely doing a lot of research: birth plans, hospital bags, hypnobirthing, baby gadgets. But too often, the focus ends at birth. Postpartum planning usually gets left behind, or treated like an afterthought.
Here’s the thing: once the baby is here, your time, energy, and attention will be limited. Creating a simple support plan now, while you still have mental space, can help you feel more grounded and reduce stress later. You don’t need a massive checklist or to buy all the things – just a few key items (along with some support structures) can make a real difference in how you recover and adjust to life with your new baby.
Postnatal essentials for the mother
Abdominal belt or Bengkung belly bind
Provides warmth, supports your lower back, and gently helps your abdominal muscles and organs return to their optimal place. You can find tutorials online for how to wrap your belly properly. Use it only the first days postpartum so that your abdominal wall can begin to strengthen naturally.
Breast pump
Great for expressing milk regularly or managing oversupply. In Switzerland, pharmacies offer rental options, which you can return when you’re done breastfeeding.
Breastfeeding bra
Choose one that’s simple and practical – you’ll thank yourself during night feeds.
Breastfeeding pillow
Helps maintain a healthy posture, reduces neck and shoulder strain, and brings a bit of comfort during long feeding sessions as you can bring your baby closer to your chest without having to hunch over.
Haemorrhoidal cream
Yes, it’s not glamorous, but haemorrhoids are a common postpartum reality. Having cream on hand can save you a painful pharmacy run later.
Ibuprofen
Always consult your doctor or midwife about dosage and duration. It can be helpful for managing postpartum pain and inflammation.
Lanolin
This natural wax from sheep is a great natural option for sore or cracked nipples (also for dry lips). Apply it after each feed and gently wipe off before the next. Be careful, in some cases it can cause an allergic reaction.
Nettle tea
Rich in iron, it supports energy levels and helps prevent postpartum anaemia. A gentle herbal ally for recovery.
Nursing pads
Essential to avoid milk stains on your clothes.
Sanitary pads
Lochia (post-birth bleeding) can last a few weeks. Stock up on comfortable, breathable pads.
Sitz baths
A soothing way to help pelvic floor wounds heal and reduce discomfort.
Stool softener
That first postpartum toilet visit can be intimidating. Having this on hand can make the experience less daunting – especially after a vaginal birth or stitches.
Postnatal essentials for the baby
Diaper rash cream
To protect and help diaper zone heal faster.
Electronic thermometer
A quick and reliable tool to monitor your baby’s temperature.
Saline solution
Helpful for gently clearing tiny, stuffy noses.
Vitamin D
Often recommended for newborns – ask your pediatrician.
Teething gel
It may be months before you need it, but having it ready can be helpful when teething surprises you.
Support beyond products
Your body needs more than just physical tools to heal well. Consider these gentle, often-forgotten strategies:
Organise a meal train
Ask family and friends to bring meals in the first three weeks. Websites like Meal Train make it easy to coordinate.
Create a care team
Line up a trusted midwife, lactation consultant, pelvic floor therapist or postpartum doula before the birth if possible.
Choose rest over workouts
The urge to “bounce back” can wait. Rest is healing, and your body will thank you for slowing down
Keep warm
Warm socks, herbal teas, baths, steams, and even hot water bottles help your body stay in healing mode.
Eat nourishing, fibre-rich meals
Especially important for energy, digestion, and overall recovery.
Breathe and meditate
Even a few mindful breaths while breastfeeding can be grounding. Avoid intense Pranayama techniques, and instead focus on gentle breath awareness.
Ask for what you need
The people around you may want to help – but they can’t read your mind. Be clear, specific, and honest about what support you need.
Accept help
You’re not supposed to do this alone. Remember: Wonder Woman is a fictional character. Let others show up for you.
You deserve support, too
Your baby needs you. But you need care, too. This postpartum season is not about “bouncing back” – it’s about softening into a new version of yourself, slowly and intentionally.
If you’re still pregnant, now is the perfect time to start thinking about your own recovery. My Free Postpartum Plan is a simple guide to help you get organized, reduce the guesswork, and feel more supported once the baby is here.
Download your free postpartum plan here and begin building your support system today.
***Always consult with a medical professional (doctor and/or midwife) before trying anything new***
Bibliography:
- Gladstar, Rosemary. Herbal Healing for Women. Atria Books, New York: 1993
- Johnson, Kimberly Ann. The Fourth Trimester: A Postpartum Guide to Healing Your Body, Balancing Your Emotions, and Restoring Your Vitality. Shambala Publications, Boulder: 2017
