Ways to Reduce Postpartum Swelling

Postpartum swelling is common, especially in the first days and weeks after birth. It’s often due to fluid retention, hormonal changes, and the body’s remarkable adjustments as it recovers. While it’s usually temporary, there are ways to help manage the swelling and make this time more comfortable.

Stay Hydrated

Drinking enough water is crucial—even though it might seem counterintuitive, proper hydration helps flush out excess fluids. Aim for at least 8–10 glasses a day, and consider herbal teas like dandelion or peppermint, which may help reduce bloating. Adding electrolyte-rich drinks can also support your body’s recovery and replenish essential minerals, especially if you had IV fluids during birth.

Gentle Movement

Light exercise like walking, stretching, or postpartum yoga is an excellent way to encourage circulation. Movement can help the body redistribute retained fluids and reduce swelling. Try incorporating gentle stretches or a short walk around the house each day. Simple poses like a child’s pose or legs up the wall can be soothing and effective for circulation.

Elevate Your Legs

Swelling in the legs and feet is especially common. Resting your legs elevated, even for 10–15 minutes at a time, can reduce fluid buildup. Try using a couple of pillows under your feet when lying down or sitting to help improve blood flow.

Nourish Your Body

Eating a balanced diet rich in potassium helps manage fluid levels in your body. Foods like bananas, sweet potatoes, spinach, and avocados are great choices. Limiting salt can also reduce swelling, as too much sodium leads to water retention. Prepare simple, nutritious snacks in advance if you can, so they’re ready when you need them.

Massage and Lymphatic Drainage

Massage, especially for the legs and abdomen, can help alleviate swelling and promote relaxation. If it’s within your means, a postpartum massage from a trained therapist can make a big difference. If that’s not possible, a loved one can help with gentle massage, or you can do self-massage on your legs and feet, using upward strokes to support lymphatic drainage.

Rest and Recovery

Balancing activity with rest is key in these early weeks. It’s important to listen to your body, allowing yourself to take breaks and avoid prolonged standing or sitting. As you care for your newborn, remember that your healing matters too, so prioritize short rests throughout the day.

Cooling Techniques

Applying a cold compress to swollen areas can provide instant relief. Wrap a cold pack in a cloth or soak your feet in cool water for a soothing effect. This can be particularly comforting for swollen feet or ankles.

Supportive Garments

Compression stockings or belly wraps can provide gentle support and help with circulation. These garments are widely available at maternity stores or pharmacies and can help ease swelling while giving you extra stability and comfort.

Postpartum swelling is part of the body’s natural recovery, but these steps can help make the journey more comfortable. Remember, your body is incredible—it’s just done something extraordinary. Taking these small steps to support your recovery can help you feel more at ease during this precious, early time with your new baby.