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Postpartum Recovery Checklist (Free Printable)
A printable postpartum recovery checklist — week-by-week physical and emotional milestones, what is normal, warning signs that need urgent care, and how to ask for help.
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This article is for general information and is not a substitute for professional medical advice. Always consult your pediatrician or doctor about your child.
Aligned with AAP, WHO, NHS and CDC guidance.
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Call your provider urgently if you experience…
- Heavy bleeding (soaking a pad in an hour) or large clots after the first day.
- Fever ≥ 38°C / 100.4°F, chills, foul-smelling discharge.
- Severe headache that doesn't ease with rest and fluids, blurred vision, or chest pain / shortness of breath.
- Red, swollen, painful breast plus flu-like symptoms (possible mastitis).
- Sudden severe pain in calf, abdomen, or incision; signs of infection.
- Thoughts of harming yourself or your baby — call your provider or crisis line today.
Postpartum complications can be serious. This printable is general information; for any concerning symptom, contact your provider — or emergency services for severe symptoms.
Recovery checklist by week
- Rest as much as your baby allows — sleep when they sleep
- Track lochia (bleeding) — heavy → moderate → light
- Peri-care after every bathroom visit (peri bottle, pads)
- Drink water with every feed (breastfeeding or not)
- Light walking around the house only — no lifting
- Accept any help with food, laundry, older kids
- Lochia should be lighter; flag if heavier or odorous
- Continue peri-care + nipple care if breastfeeding
- Short slow walks outside (5–10 min) if cleared
- Eat protein + iron + fiber at most meals
- Watch for baby blues — if persists past day 14, flag
- Postpartum visit usually scheduled — keep it
- Gentle pelvic-floor exercises (no breath-holding)
- C-section: keep incision clean and dry; watch redness
- Mental health check-in: how are YOU feeling?
- Reach out to lactation support if breastfeeding hurts
- Ask partner / family for one full sleep stretch / week
- Schedule 6-week provider visit (clearance for exercise)
- Return to gentle exercise after provider clearance
- Pelvic-floor / postnatal physio if any incontinence or pain
- Hair shedding, dry skin, mood shifts — all normal but track
- Continue PPD/anxiety check-ins (formal screening at ~6 weeks)
- Reconnect with partner — small things, not big plans
- Plan return-to-work logistics if applicable
Self-care basics
- Drink water beside every nursing/bottle station
- Eat one warm, nutrient-dense meal a day
- Sleep ≥ 4 hours in a single stretch when possible
- Daylight exposure for 15+ min/day (helps mood)
- One slow walk or stretch session most days
- One non-baby conversation per day
- Brief journaling or voice memo on hard days
- Limit social media that triggers comparison
- Ask for ONE specific thing today (meal, laundry, walk)
- Accept that "good enough" is enough
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