My Postpartum Essentials: What Actually Helped in the First Week
The first week postpartum is such a whirlwind—equal parts magical, tiring, and full of adjustments. Having the right essentials on hand made my first week so much smoother. Whether you're preparing for your own postpartum journey or putting together a care package for a new mom, these are the things I reached for constantly in those first few days.
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Healing & Recovery Essentials
Herbal Spray
A soothing herbal perineal spray was a lifesaver for postpartum healing. It helps with swelling, discomfort, and irritation. Cooling and soothing, it's a must-have for those first few days of healing.
Diapers
Yep, adult diapers. They’re so much more comfortable and leak-proof than pads in those early postpartum days. Trust me, skip the bulky pads and just get a pack of these. I recommend sizing up!
Ice Packs
Cold therapy helps reduce swelling and discomfort, especially in the first 48 hours. I used perineal ice packs, but even regular ice packs wrapped in a soft cloth can work wonders.
Advil & Arnica
Postpartum cramping (afterpains) can be intense, especially after subsequent births. Advil (ibuprofen) helps with inflammation and pain, while arnica is a great homeopathic option for bruising and healing—whether you have perineal tears, stitches, or just general soreness. Using both can make a huge difference in your recovery.
Magnesium Citrate
Postpartum constipation is real, and you don’t want to be straining right after giving birth. Magnesium citrate helped keep things moving naturally and gently.
Red Light Therapy
One thing I swear by for postpartum healing is red light therapy. It’s a simple but powerful tool that can really enhance your recovery. It helps with reducing inflammation, which is great for postpartum swelling and overall healing. It can also aid in wound healing, making it beneficial for perineal tears and C-section incisions. On top of that, red light therapy stimulates cellular regeneration, promoting faster tissue repair and helping to reduce pain in areas like your lower abdomen or back. I was initially hesitant to use it on my perineum, but once I did, it felt so good! I ended up using it multiple times a day—most often on the NIR (Near-Infrared) mode—and it really helped with healing and comfort. I also used it on my lower abdomen, back, and neck. If you’re looking for a non-invasive, effective option for pain relief and healing, it’s definitely worth considering. I use the Lumebox! You can use code "latchingwithgrace" for discount.
For Hydration & Nourishment
Water
It may seem obvious but hydration is key for recovery and milk supply. Keeping a giant water bottle nearby made it so much easier to remember to drink. This is my favorite water bottle - and I swap out the straw with glass or stainless steel!
Electrolytes & Collagen
Replenishing electrolytes can help with energy levels, hydration, and even milk production. I loved having a clean electrolyte powder on hand. My favorite is the strawberry limeade from Just Ingredients (use code "latchingwithgrace" for a discount)! I use this shaker bottle to mix my electrolytes and I add in this collagen powder as collagen helps promote skin healing, improve joint and ligament strength, aids in muscle recovery, supports hair growth, and boosts gut health.
Help & Meals
One of the best things you can do postpartum is accept help. Whether it’s meal delivery, frozen meals you prepped in advance, or a family member bringing food—having nourishing meals ready to go is a lifesaver. I had a "nesting party" a few weeks before my baby was due to prep some freezer meals and snacks, and it was so helpful in those early days when cooking wasn’t even on my radar! My family came over, and we stocked my freezer with easy, nourishing meals and snacks that made postpartum recovery so much smoother. (Click here to watch a short video about my nesting party!)
For Late-Night Feeds & Breastfeeding
Egg Light
A dim, warm nightlight is perfect for those middle-of-the-night feedings. It helps you see what you're doing without fully waking you or baby.
Silverettes
If you’re nursing, these little silver nursing cups are amazing for soothing and healing sore nipples—no creams needed! Silver has natural antibacterial and healing properties, making these a great option for extra comfort and protection in those early days. That said, they’re definitely a luxury item—you can absolutely have a successful breastfeeding journey without them. Your breastmilk alone is an incredible healing agent for sore nipples! But if they’re in your budget, they’re a really nice addition. You can get them on Amazon or you can use code “LatchingWithGrace” for 10% off on their website!
Hand Expression
Learning to hand express—even just small amounts of colostrum—can be incredibly helpful in the early days. A breast pump often isn’t as effective at removing that thick colostrum, and if your nipples are already super sore, the thought of pumping might make your skin crawl. Knowing how to hand express gives you a gentle, effective way to relieve fullness and collect colostrum without added discomfort.
Medela Manual Pump
In the early postpartum days, when my baby was struggling to latch on my left side, the Medela Manual Pump was a lifesaver. Instead of feeding directly at the breast every time, I used the manual pump occasionally to give my nipple a break while still maintaining my milk supply. It was easy to use, quick to grab when I needed relief, and more comfortable (for me) than an electric pump when my nipples were already sore. If you're dealing with latch issues, nipple pain, or just need a simple, portable option for occasional pumping, I highly recommend having a manual pump on hand.
Pumping Spray
If you’re using a pump, a good lubricating spray makes pumping so much more comfortable. Don't want to buy a pumping spray? Coconut oil or baby friendly nipple balm works well too!
Flange Size Options
I have the kit from Lactation Hub, which includes five different sizes of flange inserts, a measuring tool, and pumping spray—and it made such a difference for me postpartum. When my nipples were already sore from a poor latch, having the right flange size made pumping so much more comfortable. If you plan on pumping at all, I highly recommend finding your proper flange size!
Bottle Washer
I actually got this for free and wasn’t anticipating liking or even using it, but it ended up being a game changer for us in the first week postpartum when I was pumping and bottle feeding more frequently. It made cleaning bottles and pump parts so much faster and easier, which was a huge help when I was already exhausted. Definitely a luxury item and absolutely not necessary, but if you’re planning on pumping and bottle feeding often, it’s really nice to have! You can use code “Hannah10P“ for 20% off on MomCozy’s website!
For Organization
Diaper Caddy
Staying organized in those early days is key, and a diaper caddy is a total game changer for keeping everything you need in one place. I keep mine stocked with diapers, wipes, rash cream, and hand sanitizer so I can quickly grab what I need during late-night changes. It’s a simple but effective way to keep everything easily accessible. You can also add burp cloths, swaddles, and a change of clothes to your caddy for quick grabs!
As you navigate the first week postpartum, it’s important to find what truly supports you during this transformative time. Whether it's products like red light therapy or a simple diaper caddy to keep your essentials handy, these items and practices have been key in my recovery. While everyone’s postpartum journey is different, I hope sharing these helpful tools and tips gives you some ideas to make your own transition a bit smoother. Take it one day at a time, and don’t forget to take care of yourself, too.
You've got this, mama!
