Baby checklists
Birth and the first weeks
Postpartum Recovery Checklist for Moms
26 items · 21 must-haves · Baby's weeks 1–6
General info, not medical advice. Your OB, midwife or pediatrician knows your situation; check with them. Learn more about our medical disclaimer
Recovery essentials and self-care items
Supplies
- Heavy Flow PadsBleeding (lochia) is heaviest for the first few days, then lightens and tapers over 4-6 weeks. Hospital-grade pads (Always Discreet) or adult diapers (Depends — no shame) are more practical than regular pads. Stock 2+ large packs.
- Peri BottleMust-have. She can't wipe normally after vaginal delivery — the peri bottle sprays warm water for gentle cleaning. Upgrade to the Frida Mom angled bottle ($12) since the hospital one is basic.
- Witch Hazel PadsTucks pads go right on the pad for cooling, anti-itch relief. She can also make "padsicles" — peri pads with witch hazel, aloe, and lavender frozen in the freezer. Make 10+ before delivery.
- Dermoplast SprayThe blue can (cooling/numbing), NOT the red can. Spray 6-8 inches from the area. This is the most-praised postpartum item by moms — buy 2 cans because one is never enough.
- Sitz BathOPTIONALFits over the toilet bowl. Fill with warm water and Epsom salts 2-3 times daily for 15-20 minutes. Reduces swelling and promotes healing after vaginal delivery. Buy before due date.
- High-Waisted UnderwearMesh disposable underwear (hospital provides some) or high-waisted granny panties in a size up. She'll wear pads for weeks. Buy dark colors or disposable — these are not the ones to salvage.
- Nursing PadsMilk leaks are unpredictable and constant, especially early on. Disposable (Lansinoh) or reusable bamboo pads. She'll need them 24/7 for the first few months. Stock at least 30+ disposable.
- Nipple CreamApply after EVERY feeding session — don't wait for pain. Lansinoh lanolin is the standard. Earth Mama organic is a popular alternative. Nipple soreness usually peaks around days 3-7 then improves.
- Stool SoftenerThe first postpartum bowel movement is genuinely feared by every new mom. Ask her provider at the hospital whether she should take a stool softener such as docusate (Colace), which is generally considered compatible with breastfeeding; many hospitals start one before discharge.
- Ice PacksInstant cold packs or reusable gel packs shaped for the perineal area. Frida Mom makes purpose-built ones. Use for 20 minutes on, 20 minutes off. Most needed in the first 72 hours post-delivery.
- Heating PadOPTIONALMicrowave heating pad for lower back pain from nursing posture and recovery. Also helps with uterine cramping during breastfeeding (afterpains). Don't use on the incision if C-section.
- Belly BandOPTIONALProvides abdominal support as the uterus shrinks back down. Especially helpful after C-section for incision support. Not for weight loss — for structural support. Wear for 6-8 weeks postpartum.
- Nursing Tank TopsClip-down or cross-front tank tops that she can wear as a base layer under everything. She'll nurse 8-12 times a day — easy access without getting fully undressed matters enormously.
- Loose Comfortable ClothesSoft, loose-fitting pajamas and lounge pants she doesn't care about staining. Nothing with a tight waistband. She'll live in these for 2-4 weeks. Buy 3-4 sets so laundry pressure stays low.
Self Care
- Rest When Baby SleepsThis isn't optional advice — it's survival. She should sleep every single time the baby sleeps for the first 2 weeks minimum. Laundry, dishes, and visitors can wait. Protect her rest aggressively.
- Healthy Snacks ReadyLactation balls, granola bars, trail mix, cheese sticks, cut fruit — things she can grab and eat one-handed while nursing. Breastfeeding burns 500+ extra calories per day. Keep snacks everywhere.
- Water Stations Set UpPlace a filled 32oz water bottle at every spot she nurses or rests: bedside, couch, glider, kitchen. Breastfeeding is dehydrating — she needs 100+ oz per day. Refill them as your daily job.
- Shower ScheduleEven a 5-minute shower resets everything. Your job: take the baby, tell her to go shower, and don't hand the baby back for 15 minutes. This is a non-negotiable daily ritual.
- Fresh Air DailyEven 10 minutes outside — porch, driveway, short walk. Sunlight helps reset circadian rhythms disrupted by night feeds. Fresh air reduces anxiety. Make it happen daily by week 2.
- Know the Urgent Warning Signs (ER or 911)Urgent warning signs (CDC Hear Her), in pregnancy or the year after birth: a severe or worsening headache, vision changes, fainting, a fever of 100.4°F or higher, sudden swelling of the face or hands, trouble breathing, chest pain, severe belly pain, heavy bleeding, one painful swollen leg, or thoughts of self-harm. Any of these means call her provider now or go to the ER; call 911 if it's severe. Tell them she gave birth recently.
Mental Health
- Know PPD SignsThoughts of self-harm or of harming the baby are an emergency: call or text 988, or 911 if anyone is in immediate danger. The National Maternal Mental Health Hotline (call or text 1-833-852-6262, 24/7) is there for her and for you. Baby blues (mood swings, crying) in the first 2 weeks is normal. PPD is persistent sadness, anxiety, detachment, or intrusive thoughts lasting beyond 2 weeks. If you see it, say something — she may not.
- Support Contact List (988 in a Crisis)Have these numbers saved in both phones BEFORE delivery: her OB, a PPD-specialist therapist, 988, 1-833-852-6262 and 1-800-944-4773. Thoughts of self-harm or of harming the baby are an emergency: call or text 988, or 911 if anyone is in immediate danger. The National Maternal Mental Health Hotline (call or text 1-833-852-6262, 24/7) is there for her and for you. Postpartum Support International (1-800-944-4773) offers support and local resources, but it isn't a crisis line. Dads get PPD too — it's not just a mom thing.
- Therapist ContactOPTIONALLine up a perinatal mental health specialist NOW, even if she feels fine. Waitlists are 4-8 weeks long. Having someone on file means immediate help if PPD or PPA appears.
- Partner CommunicationSchedule a 10-minute daily check-in — not about logistics, about feelings. "How are you actually doing?" Both of you. Resentment builds silently in the first months. Talk before it festers.
Nutrition
- Collagen SupplementsOPTIONALNo good evidence it speeds healing; protein-rich meals do the job. Ask her OB before any supplement while breastfeeding.
- Iron-Rich FoodsShe lost significant blood during delivery. Red meat, spinach, lentils, and fortified cereals help rebuild iron stores. Pair with vitamin C foods for better absorption. Consider an iron supplement.
Check it off together
Make a free account to tick items off as you go. Your partner sees the same list, ticks included.