We’re Here To Talk About Postpartum Prep (and how to do it)

We spend so much time preparing for birth — we take antenatal classes, write birth plans, pack the perfect hospital bag — but what about after the baby is here? The fourth trimester is a massive transition, physically and emotionally, yet it’s too often an afterthought.

Here’s the truth: postpartum deserves just as much planning as birth. Birthing a human? That’s one day (or maybe a few). Postpartum? That’s weeks, months — hell, even years of recovery, adjustment, and transformation. Setting yourself up with support, essentials, and care isn’t just smart — it’s necessary. 

Postpartum isn’t something you should have to “get through.” It’s a time to be nurtured, held, and supported. You deserve a postpartum experience that feels good, not just barely survivable. So let’s get you prepped, because a well-planned postpartum makes all the difference.

Why Prepping for Postpartum is a Total Game-Changer

Postpartum is a wild ride. Your body is healing, your hormones are throwing surprise parties, sleep is a distant memory for a while, and emotions? They’re everywhere. Having a plan helps you move through this time with more ease (and way less stress).

A solid postpartum setup can: 

✔️Help your body heal faster
✔️Reduce the risk of postnatal depletion and burnout
✔️Support your mental health
✔️Give you more time to focus on bonding with your baby

You wouldn’t go into birth without a plan — so why go into postpartum without one? Let’s get you sorted!

Set Yourself Up for a Smoother Postpartum

1. Create Your Postpartum Sanctuary

Postpartum is NOT the time to be running around looking for peri bottles or snacks. Set up a cozy, fully-stocked recovery zone (or a few) with all your essentials. 

When we think Postpartum sanctuary we’re thinking, a cozy space with everything at arms reach, make it easy for yourself – our dream sanctuary has;

• Snacks (because hanger is real, we’re burning more energy)
• Hydration station (water bottle, electrolytes, lactation tea)
• Peri care must-haves (peri bottle, witch hazel, healing spray, ice packs)
• Comfy clothes (because let’s be real, you’re living in those mesh undies)
• Nourishing entertainment (podcasts, books, or a solid Netflix queue for those cluster feeds)

And don’t be afraid to delegate! Call in your village — your partner, whānau, friends — so you’re not doing this solo. People want to help, let them. (No seriously, they want to!).

2. Stock Up on Recovery Essentials

Your body just did something superhuman — give it what it needs to heal. Here’s what we swear by:

• Perineal Power Pack: Peri Wash Bottle, Healing Spray, Witch Hazel, Postpartum Bath Soak, and Ice Packs. Your vagina will thank you later.
• Revival Kit: A full recovery package to nurture and restore you in those first weeks postpartum.
• Belly Birth Recovery Kit: For C-section mamas—this one’s got your incision healing and core support covered.
• Labour of Love Kit: The go-to for labour and postpartum healing.
• Breast Friends Bundle – Breastfeeding Essentials: Cracked nipples? Engorgement? Our Hot/Cold Packs and Boob Balm have got you.
• Custom Recovery Setup: Prefer to build your own kit? No worries, everything is available individually. Shop here.

3. Set Up a Postpartum Bathroom Station (Because You’ll Basically Live There)

Look, postpartum bathroom trips are an experience. Make it easier on yourself by having a station stocked and ready. Keep your:

• Peri bottle
• Healing spray
• Witch hazel
• Ice packs
• Postpartum pads or mum nappies right there so you’re not fumbling around every time you pee. Your future self will love you for it.

4. Nourish Your Body (You’re Not a Machine, You’re a Goddess)

Your body’s working overtime — healing, making milk (if that’s your jam), and running on limited sleep. Food is fuel.

• Prep meals ahead of time (slow cooker freezer bags are a lifesaver).
• Have easy snacks on hand (nuts, lactation cookies, protein bars).
• Hydrate like your life depends on it (because it kinda does).

Need meal inspo? Grab our Mama’s Meals Postpartum Recipes to get your support team cooking for you. [Download for FREE  here].

5. Take Care of Your Mind, Too

Postpartum isn’t just a physical recovery — it’s an emotional one. Support your mental and emotional well-being by:

• Journaling & Affirmations: Processing your thoughts helps, and our Postpartum Affirmation Cards can help strengthen and maintain a positive mindset when things get tough, a reminder that you are powerful and you’ve got this, mama! 
• Understanding Postnatal Depletion: Dr. Oscar Serrallach’s Postnatal Depletion Cure is a must-read for every new mama.
• Expert Tribe: We work with an awesome tribe of postpartum recovery, mental health, and nutrition experts to bring you evidence-based guidance. Explore our expert-backed blogs for all things postpartum healing, hormones, and sanity-saving tips. [Read more].
• Check in: If you are worried about anything or the baby blues are lasting longer than you think they should please reach out for help, your GP and midwife can offer resources and support. 
• Communicate postpartum preferences ahead of time: Have conversations with your partner, birth support, whānau about what helps you feel supported, held and safe if/when things get tough. Make a plan how you might get enough sleep, or share some of the responsibilities. We’ve made a cheat sheet for you here [Download free here].

6. Create Your Postpartum Village, Mama (Because You’re Not Meant to Do This Alone)

They say it takes a village to raise a child — but it also takes a village to raise a mother. Postpartum isn’t meant to be a solo mission, yet so many of us struggle to ask for help. Let’s change that.

How to Create Your Village:

• Make a Support Plan: Before baby arrives, list who you can lean on—partner, whānau, friends, neighbours, or a postpartum doula.
• Assign Roles: Give people specific ways to help — meal drop-offs, baby cuddles while you nap or eat, or just checking in on you.
• Set Boundaries: Choose who you want around in those first weeks and communicate your needs clearly (e.g., short visits, no unexpected drop-ins).
• Accept Help Without Guilt: This is your time to receive. Let others nourish you, just as you’re nourishing your baby.
• Finding Your People: Whether it’s friends, whānau, a postnatal class, an online community, or a postpartum doula — support makes all the difference. Connecting with others going through similar things can make such a difference. Read our Postpartum Unfiltered series: for the real stories of motherhood and birth, to help feel less alone. If you feel compelled, share your story with us to help others going through it! 

Your village is there to uplift you — let them. You are not alone!

7. Grab Our Free Resources (Because You Deserve All the Help)

Postpartum can feel overwhelming, so we’ve created free resources to make it easier:

• Scar Massage Guide: For C-section healing and reducing tightness. [Download here.]
• Perineal Massage Guide: Prepare your perineum for birth & support postpartum healing. [Download here.]
• Postpartum Checklist: Everything you need for a smoother recovery. [Download here.]

Postpartum Isn’t an Afterthought — It’s Your Next Chapter

The more you prepare now, the better you’ll feel later. Stock up on the essentials, create a space that feels good, create a village and lean on the support around you. 

Society may not make a big deal of postpartum, but WE DO. You deserve to be taken care of just as much as your baby. We know you’ve got this and at Viva La Vulva we’ve got you — every step of the way.

Tag us on your postpartum journey 👉🏽Instagram \ TikTok \ Facebook

Explore Viva La Vulva’s full postpartum care range and free resources here! 

Author: 

Stevie Elliot – Viva La Vulva