My midwife gave be strict orders to pick a spot and stay there for the first 1-2 weeks during my postpartum recovery. She somehow just knew if I had not listened and would lovingly let me know-lol. She knew that the early days and weeks of the fourth trimester are a time to recover, rest, and rebuild. Even as a PT that also knows the impact on my body, it was really hard to rest.
One of the most powerful ways to support healing after birth is creating your Mama Nest—a simple, intentional space that helps your body feel safe while it heals.
What is a Mama Nest for Postpartum Recovery?
Your Mama Nest is your postpartum recovery space at home. It can be your bed, couch, recliner or anywhere you spend most of your early days with baby. The goal of your nesting spot is to not have to get up frequently in the first days.
What to include in your Mama Nest
Comfort essentials
- Pillows for support (especially hips, back, and feeding)
- Soft blankets
- Easy clothing (loose, breathable)
- Phone charger nearby
Recovery essentials
- Pads or postpartum supplies
- Water bottle (always within reach)
- Easy protein and healthy fiber snacks
Baby essentials
- Diapers and wipes
- Burp cloths
- A small basket or bin for quick access
Simple practices:
- Warm drinks and nourishing foods
- Short moments of deep breathing
- Skin-to-skin contact with baby
- Resting without worrying
- Having a trusted friend, or family member to support you
I wrote an ebook after my 3rd baby with some simple steps that helped me heal and would love to share this with you!
A Simple Guide to Building Your Mama Nest: Secrets to Healing in your Fourth Trimester.
This book includes:
- Pelvic floor recovery with a lovely herbal bath recipe
- Gentle care for your “lady bits”
- Support for your first bowel movement (no rushing, no straining)
- Warm, nourishing foods to support healing and energy
If you would like more guidance and support for your postpartum recovery we would love to support you. Reach out and schedule a discovery call right from your nest to tell your story-Discovery Call.
Dr. Rach & Team