Two weeks postpartum is a time of significant physical and emotional changes as your body continues to recover from childbirth. Here’s what you might expect during this time, and some tips on how to prepare: 

Physical Recovery

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1. Uterine Contractions (Afterpains): Your uterus continues to shrink back to its pre-pregnancy size, which can cause cramps, especially when breastfeeding. These should lessen after a few days but can persist for a week or more.
2. Vaginal Bleeding (Lochia): You’ll likely still be experiencing vaginal bleeding, which can range from heavy to light and may change color over time, from bright red to pink to a lighter yellow or white. If the bleeding increases suddenly or has large clots, contact your healthcare provider. Discrete adult diapers will be a staple in your wardrobe. 
3. Perineal Discomfort: If you had a vaginal delivery, you might still have some perineal soreness from tearing or an episiotomy. Sitz baths, ice packs, and pain relievers can help manage this. Maintain minimal movement to allow yourself to heal. Avoid the stairs! 
4. Breast Changes: Your milk supply is usually well-established by two weeks, though some women may still experience engorgement (full, swollen breasts). If you’re breastfeeding, it can be uncomfortable but typically resolves in a few days. You may also experience nipple soreness as you adjust to breastfeeding. Keep those hydrogel pads well stocked and ensure you find a baby safe nipple balm to relieve soreness. Warm and cold compresses can help provide relief as well. 
5. Postpartum Hair Loss: Hormonal changes after birth may lead to increased hair shedding, which can be alarming but is temporary. Using scalp detoxing shampoo can help with regeneration and for those more concerned, there are now breastfeeding safe supplements on the market to speed up regrowth. 
6. Stitches and Incisions: If you had a cesarean section or an episiotomy, the incisions should be healing. Keep an eye out for any signs of infection (redness, swelling, discharge). If something doesn’t feel or smell right, contact your healthcare provider immediately. 
7. Bowel Movements and Urination: You may still feel discomfort when having bowel movements, especially if you had tearing or a cesarean section. Drinking plenty of fluids, eating fiber-rich foods, and taking stool softeners can help. Urination should be easy, but you might experience a feeling of urgency or mild incontinence, especially if you had a vaginal delivery.
8. Fatigue: Your body is still recovering from the physical exertion of childbirth, and lack of sleep due to newborn care can make you feel exhausted. Rest whenever possible, even if it means sleeping when the baby sleeps or giving yourself the grace to be restful, even if not fully asleep. If you haven’t already, now may be the time to organize a night nurse to help take the load off at night, allowing you to remain restful - or get longer stretches of sleep if baby is bottle feeding. 
9. Swelling in Legs and Feet: Some swelling in your feet or legs might persist, especially if you had a lot of fluid during labor. Elevating your feet and moving around gently can help. Ask your postnatal care specialist to draw you a foot bath before your nap for added relief. 

Emotional Well-Being

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1. Mood Swings: Hormonal fluctuations can lead to mood swings, and it’s common to feel overwhelmed, tearful, or anxious. This is often referred to as the “baby blues” and usually improves within a few weeks. Don’t be surprised if the tears stream down at the change of the wind! 
2. Postpartum Depression (PPD): It's important to be aware of the signs of postpartum depression. If you feel extremely sad, hopeless, or disconnected from your baby, or if you're having thoughts of harming yourself or others, seek professional help immediately.
3. Bonding with Baby: Many women experience an intense bond with their newborn, while others may take a little longer to feel emotionally connected. Both are normal, and the bond typically strengthens as you spend more time together. Give yourself grace and lean on your partner to give you quiet moments to yourself to reflect and take a breath. 

Breastfeeding

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• By two weeks, breastfeeding may be getting easier, though it can still be challenging. You may experience nipple soreness or engorgement. Make sure your baby has a good latch to avoid discomfort. If breastfeeding is painful or you're unsure about latch, it may be helpful to consult a lactation consultant. 
• If you’re not breastfeeding, you might still have some milk production and experience engorgement. This should decrease over time, but you can relieve discomfort with cold compresses and warm showers. 

Exercise and Physical Activity

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• At two weeks postpartum, many healthcare providers will recommend gentle activities like walking, but strenuous exercise is not advised. 
• Avoid heavy lifting or any activities that put strain on your abdominal area (especially if you had a C-section). You may feel ready to get back in to some routines, but remember that this short term stillness will offer long term benefits to your physical wellbeing. 
• You may want to see an RMT specialising in postnatal massage. This is can be a great way to relieve swelling, tension and provide a quiet moment for Mama. 

Things to Watch For

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• Signs of Infection: Increased redness, warmth, swelling, or pus at the site of stitches, incisions, or around the breasts may indicate an infection and should be checked by a doctor.
• Excessive Bleeding: A sudden increase in bleeding, large clots, or foul-smelling discharge could be signs of postpartum hemorrhage or an infection.
• Severe Pain: Unrelieved pain after childbirth, particularly in the pelvic area or abdomen, may require medical attention.
• Difficulty Urinating or Passing Gas: If you have trouble going to the bathroom or experience extreme pelvic pain, talk to your doctor.

Taking Care of Yourself

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• Self-Care: Make sure to take breaks when you can, even if it's just a few minutes of deep breathing or a short walk. Caring for yourself—physically and mentally—is just as important as caring for your baby.
• Support System: Lean on your partner, family, or friends for help. Don’t hesitate to ask for assistance with meals, baby care, or light chores to give yourself a break.
• Nutrition and Hydration: Eat balanced meals and stay hydrated, especially if you're breastfeeding. We suggest consuming warm foods, rich in nutrients that support recovery and lactation and that are easy to digest - allowing your body to focus on recovery. Taking care of your physical health will help with your overall recovery.

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Everyone's postpartum experience is unique, so while some women may feel back to themselves after two weeks, others may still be navigating recovery and adjustment. Be patient with your body, and don't hesitate to reach out for support when needed. 

The Alma Care Concierge can support in coordinating services to improve your postpartum recovery outcomes. Contact concierge@almacare.ca to learn more about our offerings, such as in-home lactation consults, in-home postnatal massage and others.