Afterbirth Pains & How to Ease Them
What are afterbirth pains?
Afterbirth pains (also called afterpains) are a common part of postpartum recovery, though many mothers are surprised by them.
These cramps occur after birth as the uterus contracts to back to its pre-pregnancy size. While the uterus takes about six weeks to fully return to its normal size, postpartum cramping is usually most noticeable during the first few days after birth and can continue for up to 7–10 days.
Although it can feel uncomfortable, this process is actually doing something very important for your recovery.
These contractions help control postpartum bleeding and support the uterus as it shrinks back.
Many mothers notice that afterpains are stronger with each subsequent pregnancy, because the uterine muscles have stretched before and may need to contract more firmly to return the uterus to its original size.
Not every mother will feel them the same way. Some experience mild cramping, while others find the first week postpartum quite uncomfortable. Knowing what to expect ahead of time can make this part of recovery feel much less surprising.
The good news is… there are several gentle, supportive ways to ease afterbirth pains and support your postpartum recovery.
8 Ways to Ease Postpartum Uterine Cramping
1. Use warmth for comfort
Placing a hot water bottle or a warm compress on your abdomen can help soothe uterine cramping. Some mothers also find lavender essential oil calming when used on a warm towel.
2. Know that breastfeeding can intensify the cramps
Breastfeeding releases the hormone oxytocin, which stimulates uterine contractions. You may notice stronger cramping while nursing, but this is a sign your uterus is doing its job.
3. Practice deep breathing and relaxation
As your uterus contracts, gentle breathing exercises or relaxation techniques can help your body move through the discomfort more easily.
4. Stay well hydrated
Electrolytes and fluids support muscle function. Coconut water or electrolyte-rich drinks can help support recovery and tissue repair.
5. Sip red raspberry leaf tea
Red raspberry leaf tea has traditionally been used to support uterine tone and pelvic health. Many mothers find that sipping it postpartum helps reduce discomfort.
6. Empty your bladder regularly
A full bladder can make afterpains worse by preventing the uterus from contracting fully. Emptying it regularly allows the uterus to contract more effectively.
7. Consider magnesium support
Magnesium helps relax muscles and may help reduce cramping during postpartum recovery.
8. Speak with your provider if pain persists
If your pain feels severe or continues beyond 10 days, it’s important to check in with your healthcare provider.
Preparing for postpartum
Afterpains are one of those postpartum experiences that often take mothers by surprise.
Understanding what is happening in your body (and having a few supportive tools ready) can make this early recovery window feel far more manageable.
Every mother’s experience is different — some may barely notice the cramps, while others feel them strongly. Both are normal, but when we know what to expect, we can step into postpartum feeling a little more prepared.
Become a Certified Nutrition Consultant
Learn to holistically support mothers and babies through fertility, pregnancy, postpartum, and starting solids. Flexible, self-paced certification courses — rooted in traditional wisdom and supported by modern science.
