Your Post-Baby Survival Guide: Rest, Recovery & Tips for New Mums

Your Post-Baby Survival Guide: Rest, Recovery & Tips for New Mums

Recovering from childbirth is no small task. In Singapore, many mothers observe a 30–44 day confinement period focused on rest, healing, and nourishment. Awareness of maternal mental health is also growing in Singapore. Initiatives like KKH’s Women’s Mental Wellness Service and NUH’s Perinatal Mental Health Team provide targeted support for mothers facing challenges such as postpartum depression, which affects about 1 in 10 new mothers locally. Under Singapore’s Healthier SG strategy, the Ministry of Health is also focusing more on preventive maternal and family health.

Yet, many mothers still ask: “What does postpartum self-care actually look like in my daily life?” From getting enough rest to choosing nourishing foods, from following up on medical check-ups to using simple comfort aids, CradleNest explores practical steps mothers can take to ease recovery and protect their well-being. This article draws on trusted local sources, and hopes to help mothers navigate the weeks after childbirth.


Practical Steps for Postpartum Recovery - What to do 

How much rest do I really need after giving birth?

In the first few weeks, try to nap whenever your baby sleeps and avoid heavy lifting or housework. SingHealth’s KK Women’s and Children’s Hospital (KKH) advises mothers to let their bodies heal before gradually resuming daily activities. Skipping rest too soon can potentially slow recovery and worsen fatigue. Below is a quick overview on how much rest is needed postpartum:

  • Immediate days: Focus entirely on rest—your body is recovering from labour and delivery.

  • First few weeks: Embrace naps whenever your baby sleeps. KKH encourages moms to rest their backs and avoid overexertion during this period.

  • First six weeks: Continue low-energy routines, abstaining from strenuous activities as your body gradually regains strength 


When can I start exercising again?

Doctors in Singapore generally recommend waiting until your six-week postnatal check-up before resuming structured exercise. According to Thomson Medical, rushing into high-intensity workouts may cause complications such as bleeding, poor wound healing, or pelvic issues.

Once your doctor gives the all-clear, you can start with gentle postnatal exercises that don’t strain your abdomen or pelvic floor. Safe exercises in the first stage include:

  • Pelvic floor (Kegel) exercises – short contractions to strengthen bladder control and core muscles. KKH recommends practicing daily, a few minutes at a time.

  • Gentle walking – light strolls around the house or neighbourhood can improve circulation and mood.

  • Breathing and core activation exercises – focus on deep belly breathing and gentle abdominal tightening to re-engage core muscles.

Over time, you can progress to light yoga, stretches, or specialised postnatal exercise classes.

6 Pelvic Floor Exercises to Try at Home - Boston Baby Nurse & Nanny


What about postnatal massage? Does it help with recovery?


Postnatal massage is a popular practice in Singapore, especially during confinement. While not strictly medical, many mothers find it helps with relaxation, circulation, easing muscle aches, and supporting lactation. TCM practitioners like Chong Hoe Healthcare and confinement specialists note that massage may also help reduce water retention and promote overall recovery. CNA Lifestyle also reports that many mothers find massage helps relieve back pain, improve sleep, and support relaxation. 

Some popular options include:

  • Jamu massage – traditional Malay massage using herbal oils and abdominal binding.

  • TCM massage – focuses on circulation, relieving muscle aches, and “balancing qi.”

  • Lymphatic drainage massage – gentle massage to reduce water retention and swelling.

**Always ensure your massage is done by a trained practitioner, and get clearance from your doctor if you have had a C-section or other complications.


What should I eat during postpartum recovery?


Nutrition is a cornerstone of postpartum healing. In Singapore, confinement diets often focus on warming, nourishing foods. This mostly includes:

  • Protein-rich foods like fish, chicken, and eggs to repair tissues.

  • Leafy greens and fruits for vitamins and fibre (to ease constipation).

  • Whole grains like brown rice or oats for energy.

  • Hydration – plenty of water and soups to prevent dehydration, especially if you are breastfeeding.

HealthHub SG recommends avoiding excessive alcohol, overly salty foods, and raw or undercooked food. For more information, check out our article on Nutrition for Postpartum Recovery.


Q: What essential items can ease postpartum recovery?

As CNA Lifestyle reminds us with a helpful metaphor, “You can’t help someone with their oxygen mask if you haven’t put on your own.” New mothers often find their hospital bags are full of baby gear, but they frequently forget one critical person: themselves. 


Some essentials to prepare for postpartum recovery include:


  1. Breast Care Helpers

  • Nipple creams: Especially so for breastfeeding mums, nipple creams help hydrate and soothe sore, cracked nipples. Be sure that your nipple cream is safe to leave on during feeds.

  • Disposable nursing pads: Keep leaks under control. These pads keep you, and your clothes, dry and hygienic, letting you breastfeed or pump with a peace of mind.

  • Breast shells: Wear these to protect sore nipples, promote healing, and avoid unexpected leaks under clothing.

  • Silver nipple cups: Works similarly to breast shells, but they offer natural antimicrobial and anti-inflammatory benefits, supporting faster healing for sensitive skin.

Image: Silverette silver nursing nipple cups - CNA Lifestyle

  1. Perineal Comfort Aids

  • Doughnut cushions: Perfect for sitting comfortably post-delivery, whether you have stitches or are dealing with hemorrhoids. These soft, inflatable cushions offer much-needed relief.

Image: Careforce Donut Pillow - Navafresh


  • Rinse bottles with angled spouts: Ideal for gentle, soothing hygiene after using the toilet. They help reduce stinging and make clean-up easier during recovery.

  • Soothing sprays: Often made with ingredients like aloe vera, witch hazel, cucumber extract, lavender, and peppermint. These refreshing sprays calm irritation and add a touch of comfort to recovery rituals.

  • Postnatal pads infused with aloe vera, lavender, and mint: Offer high absorbency without harsh chemicals—and deliver a slight pampering effect.

What to Avoid During Recovery

During the postpartum period, certain activities and habits can interfere with your recovery. Avoiding these helps your body heal more effectively and reduces the risk of complications.

 

Strenuous Activities
Heavy lifting, intense workouts, or any activity that strains your abdomen or pelvic floor should be avoided until your doctor gives clearance. Even simple tasks like carrying heavy bags can put pressure on stitches or weak muscles.

 

Sex and Driving
Sexual activity should generally be postponed until after your six-week postpartum check-up. Engaging in sex too soon can increase the risk of infection or disrupt healing. 

Driving immediately after delivery is also discouraged, particularly after a C-section, as your reflexes and core stability may still be recovering.


Hot Tubs, Saunas, and High Heat
Avoid exposure to extreme heat, including hot tubs, saunas, and long, hot baths. Excess heat can affect circulation, blood pressure, and overall recovery.


Neglecting Emotional Health
Postpartum recovery isn’t just physical. Ignoring emotional changes such as prolonged sadness, anxiety, or mood swings can affect both your health and your ability to care for your baby. Seek support early if you notice these signs.

By being mindful of these avoidances, you give your body the best chance to recover fully while protecting your long-term health and well-being.


Navigating Your Postpartum Journey

Postpartum recovery is a complex process that encompasses both physical healing and emotional adjustment. Prioritising rest, gentle movement, proper nutrition, and practical comfort aids can significantly ease recovery, while awareness of what to avoid helps prevent setbacks and complications. Equally important is recognising the value of mental health support, whether through formal services from hospitals or mental wellness services or informal networks of family and community.

At CradleNest, we offer a supportive community and reliable resources to guide you every step of the way. Download the CradleNest app for more guides, personalised planning tools, and a network of parents just like you. Follow us on Instagram (@cradlenestsg) for updates, tips, and a peek into our growing community.


This article was informed by resources from the following: