By Lydia Connolly, Registered Midwife & Founder of Partum Panties
The first week after birth is unlike anything else. Whether you've just had a vaginal birth or a caesarean, your body has done something extraordinary — and now it needs your full attention and care. As a registered midwife, I've supported hundreds of women through those early postpartum days, and I can tell you this: what you have on hand in that first week makes a real difference to how you feel and how you heal.
So let's cut through the noise. Here's what you actually need — no fluff, no overwhelm.
1. Comfortable, Supportive Underwear
This is non-negotiable. Your regular underwear is not going to cut it in those first days. Whether you have stitches, swelling, or a c-section incision, you need something soft, breathable, and gentle against sensitive skin.
Disposable postpartum underwear is a game-changer. They're designed to hold maternity pads securely, they're easy to change (especially when you're exhausted and sore), and you can simply throw them away — no laundry guilt required. Look for a high-waisted style that sits above any incision site if you've had a caesarean.
Tip from the midwife: Pack at least 10–14 pairs for your hospital bag and the first week home. You'll go through more than you think.
2. Perineal Care Essentials
If you've had a vaginal birth, your perineum has been through a lot. Even without a tear or episiotomy, the area will be swollen and tender. Proper perineal care isn't just about comfort — it's about preventing infection and supporting healing.
Here's what belongs in your postpartum bathroom kit:
- A peri bottle — filled with warm water, used every time you use the toilet. This is the single most soothing thing you can do for yourself in those early days.
- A soothing foam or spray — something with witch hazel or natural anti-inflammatory ingredients to calm swelling and discomfort.
- Maternity Disposable Underwear — thick, unscented, chemical free and changed regularly.
Rinse, pat dry (never rub), and be gentle. Your body is healing from the inside out.
3. Pain Relief & Comfort Measures
Afterpains — the cramping you feel as your uterus contracts back to its pre-pregnancy size — can be surprisingly intense, especially if this isn't your first baby. Add in perineal soreness or incision discomfort, and those first days can feel pretty rough.
Stock up on:
- Paracetamol and ibuprofen (as recommended by your midwife or doctor)
- Ice packs or frozen maternity pads for perineal swelling in the first 24–48 hours
- A supportive pillow for sitting, feeding, and resting
4. Nutrition & Hydration Support
Your body is healing, producing milk (if you're breastfeeding), and running on very little sleep. This is not the time to worry about "bouncing back" — it's the time to nourish.
Keep easy, nutrient-dense snacks within arm's reach: nuts, dates, oat-based biscuits, cheese and crackers. A large water bottle that you can drink from one-handed while feeding is worth its weight in gold. Aim for at least 2–3 litres of water a day, especially if you're breastfeeding.
Ask your midwife about continuing your prenatal vitamins postpartum — iron and vitamin D in particular are important for recovery and energy.
5. Emotional Support & Rest
I know this one isn't a product, but it belongs on this list. The emotional landscape of the first week postpartum is vast and unpredictable. You might feel elated, overwhelmed, tearful, or all three in the same hour — and that is completely normal.
The "baby blues" typically peak around day 3–5 and are linked to the dramatic hormonal shift after birth. They usually pass within a couple of weeks. But if you're feeling persistently low, anxious, or disconnected, please reach out to your midwife, GP, or PANDA (Perinatal Anxiety & Depression Australia). You don't have to white-knuckle through it.
Rest when you can. Accept help when it's offered. Lower your expectations of yourself — and raise them for everyone around you.
Your First Week, Simplified
You don't need a trolley full of products. You need the right things, ready to go before baby arrives. At Partum Panties, we've done the thinking for you.
Our Postpartum Recovery Essentials Bundle brings together the key items you'll reach for most in those first days — carefully chosen by a midwife, designed for real postpartum bodies. It's the kind of bundle I wish every woman had waiting for her when she got home from hospital.
Shop the Postpartum Recovery Essentials Bundle →
Lydia Connolly is a registered midwife and the founder of Partum Panties, an Australian brand dedicated to supporting women through pregnancy, birth, and beyond. All content is for informational purposes only and does not replace personalised medical advice.
