10 Ways to Manage Afterbirth Pains

Afterbirth pains can be worse than labour itself, especially after you have had two or more children. As a mother of four and Holistic Nutrition Consultant for Postpartum, here I will share 10 ways to manage afterbirth pains.

I am currently five days postpartum with my fourth baby. I just have some time while all my children are in bed to make a start on this post (we’ll see if I can finish it tonight!)

My labour with my fourth baby, Ezra, was by far the most magical and serene I have experienced. I got to have a waterbirth and birthed him within 44 minutes. I might share my birth stories for another time, because I know I myself love to read and listen to other birth stories.

While my birth was an incredible experience, the afterbirth pains that followed were excruciating. My baby slept wonderfully on the first night (as they usually do). I, on the other hand, slept dreadfully due to the pain.

Thankfully I was able to manage it well after that first night, but it made me realise how much I want to empower other women to know that they can manage it without over the counter pain relief medication.

My sister, who just had her first baby, was shocked by the pain and told me later that she wished more women spoke about it to prepare her.

So, this post is dedicated to all the amazing mothers out there, who endure both the pain that comes with labour itself and the afterbirth pains that follow. You are my heroes!

What this post will cover

• The reason afterbirth pains occur
• 5 recommendations to ease afterbirth pains
• 5 remedies to support the uterus contracting back

The reason afterbirth pains occur

The uterus continues to contract for about 6 weeks after the baby is born, as the uterus needs time to return to its pre-pregnancy size. Its pre-pregnancy size is the size of a small pear. This process is called involution.

Let me be clear by saying that it is very normal for a woman to still look pregnant in the weeks post-birth, as her uterus continues to shrink. There have been quite a few days where my two eldest children made comments about how I still look pregnant after giving birth to Ezra. I explained that my tummy does not just flatten overnight. I grew a baby inside there for nine months, so it takes time for it to go back to the way it was (and all the postpartum mamas sigh with relief!).

Now let’s get to the afterbirth pain. Immediately after birth, the tight and sometimes very painful cramping helps to control blood loss. Like I said, the more children you have, the stronger the pains will be. Thankfully these pains only last for a few days (I think mine stopped at day three with my fourth baby) and will often occur while breastfeeding. This encourages the uterus to continue shrinking.

Thankfully there are things you can do about it to minimise the pain. Let me share below.

5 recommendations to ease afterbirth pains

Here are some recommendations to ease your afterbirth pains. Bear in mind that each body is different and will respond differently to various remedies and solutions, so you may need to trial out some things or do a variation of things to see what works.

1. Stay well hydrated, but keep the bladder empty by urinating often.
2. Take deep breaths and use some relaxation techniques while the afterbirth pains come on (similar to what you may have done during labour).
3. Use a heating pad or hot water bottle and place on your abdomen to help numb the pain.
4. Gently massage the abdomen.
5. Use some lavender essential oil on a warm, wet washcloth and apply it directly on the lower abdomen (only appropriate for those who have had a vaginal birth).

5 remedies to support the uterus contracting after birth

These remedies have been tried and true in helping the uterus return to its pre-pregnancy shape and in turn, help to quicken the afterbirth pain elimination process.

1. Breastfeeding: while it may make the afterbirth sensations stronger, it is your body’s way of recovering.
2. Red raspberry leaf tea or tincture: A well-loved uterine tonic that helps to reduce the pain of afterbirth or reduce prolonged recovery. Raspberry leaf contains high levels of fragrine, which is an alkaloid that helps to strengthen the entire pelvic floor.
3. Electrolytes or coconut water: To support hydration and mineral balance. The uterus is a muscle and just like any muscle in the body, it needs water and replenishment to keep working optimally.
4. Magnesium supplementation: this supports the relaxation of uterine muscles. You can also use topical magnesium to apply on the abdomen for when the afterbirth pains occur (only appropriate if a vaginal birth has occurred.)
5. Cramp bark tea or tincture: it says it in the name! A traditionally used herb for menstrual and afterbirth pains. The tincture is usually preferred, as the tea is very bitter and unpleasant to taste. Should be taken before breastfeeding to ease pains while breastfeeding.

I have used the cramp bark tincture for myself and highly recommend it, as it definitely eased the pains.

Like I said before, I would prefer labour over afterbirth pains, so it is good to be prepared for when you experience them. Try having a few remedies on hand and make sure you rest as much as you can during that first week (and first month) after birth, to focus on your recovery and replenishment.

After having my fourth baby and still having to tend to my three other children, I must admit, it has been difficult to rest and focus on my replenishment. However, I have had to forcefully make it a priority because I know how important it is not only for my breastmilk supply but for my own healing and mental wellbeing.

I hope that this post helped shed some light on ways you can help those afterbirth pains and educate you a little on why it occurs in the first place.

Please look after yourself, new mama! You and your baby will be better for it.

More on the blog

How to prepare for the birth that you really want

Super simple and delicious pizza scrolls for kids

10 ways to entertain your toddler while homeschooling

Shop my Holistic Pregnancy Nutrition Book

Your Holistic Guide to Pregnancy Nutrition