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7 Tips to Help Navigate Postpartum

What can you do to prepare for childbirth? 

And how can others support new moms while they recover?

1. Have a Recovery Plan

Postpartum is a roller coaster of emotions.


    All tied-up with a big bow of hormonal chaos.

    Meaning you very well could be tickled with joy over your newborn one minute and bawling harder than your newborn the next.

    We think a lot about how the day (or days!) of labor and the birth will go, but blissfully ignore the several weeks and months of recovery afterwards.  

    That’s like spending 99% of your engagement preparing for the wedding and 1% preparing for life after the wedding with your partner (oh wait, people do that too?).    

    So the better prepared you can be ahead of time, the better off you’ll be when this chaotic time hits.

    Of course, things won’t go exactly as you plan. Be willing to adjust based on how your body and mind respond during the recovery.  

    Bonus Tip:

    Get a numa kit!

    Think your baby shower is all about baby gifts? Your baby will get enough gifts.

    Happy mama = Happy baby.

    This is your baby shower and you deserve a gift that will make postpartum life better.

    And your close friends and family want this opportunity to help you.

    So give them a little nudge. Let them know they can be the star of the shower by getting you a numa kit.

    2. Know What to Expect 

    We’re not in the Dark Ages anymore, so no need to rely on medical astrology for treatment.

    Access to medical information is better than ever. Yet there’s still a disconnect between our collective knowledge of the postpartum experience and the information that is passed to expecting moms.

    In our effort to address this disconnect, we’re curating resources that are specific to recovery.  

    Here’s a tool (link to symptoms tool) that covers the symptoms that new moms are likely to encounter.

    Hold up a sec though, things are never as straightforward as they seem...

    More information = more opinions.

    There’s conflicting information and varying opinions on the best form of treatment, recovery methods, level of activity, breastfeeding, etc.

    Which means if you ask for advice, you might get this:

    So check out multiple sources and weigh different options before making major decisions.

    Have an open mind. Decide what is best for your situation. And be willing to change if something isn’t working.

    3. Tap Into Your Inner Bee


    No not that B.  

    This bee:

    “Uhh riiight… what the hell can we learn from some crazy bees?”

    They’re collaborative and they survive on their ability to communicate with each other.

    Use your network. Your family and friends can give you helpful advice, whether they’ve been through it themselves or not.

    Every mom’s journey is unique but you can still learn from others.

    Don’t have anyone close to you who you feel comfortable getting advice from?

    That’s ok!  There are plenty of options to seek out support:

        1. Support groups. For example, Postpartum Support International has local groups throughout the world.
        2. Local Postpartum Wellness Centers. For example, Postpartum Wellness Center in Boulder, CO or Blooma in Minneapolis, MN.
        3. Ask a nurse or doula at the hospital or birth center where you plan to give birth.

     4. Know What to Ask for

    Ok so you have some people who want to help.  Problem is, they don’t know exactly how to help.

    “How about I hold your precious new baby while we chat and catch up?”

    Ok, that might be great for about 5 minutes but it gets pretty old pretty quickly. Especially if you have a never-ending parade of enthusiastic family and friends marching to your door.  

    Sometimes there’s no holding back your zealous family. They’re gonna want their hands on that baby ASAP.  

    This is natural and they obviously mean no harm. But once they get their fix, they’ll be ready to help elsewhere.  

    So how can they help?


    Remember all the nesting you did to prep your house for a new baby? Now it looks like the cat lady hoarder’s garage and you don’t have the time or energy to clean it.  


    You hardly have time to shovel food into your mouth much less prepare anything. 

    They’ll appreciate the opportunity to put a smile on your face no matter how good the food is.

    As a bonus, they can help hold the baby while you eat! Win/Win.

    Pick up groceries

    Maybe not the most fun but they’re probably going to the store anyway!

    Assign a “gatekeeper”

    This is a good task for your husband who wants to relive his days as a bouncer. If he’s up for it, put him in charge of coordinating with family and friends on when they can drop by.

    What’s the takeaway?

    People want to help but often don’t know exactly how. So don’t be afraid to ask! You’ll appreciate all the help you get and you’ll want to pay it forward.

    Bonus tip - Getting a postpartum Doula can make a huge difference since they focus on the needs of the mom. An experienced Doula will know what the mom needs before she does.

    5Don’t Overdo It

    You’re already a badass by giving birth to a child. Period.

    So recover at a manageable pace.

    You’re not going to work yourself back to pre-pregnancy shape in the first week. Just like a first-time marathoner isn’t going to go 26.2 miles on their first training run.

    Take activities and exercise at a pace that works for you. Your body is recovering from an intense process and recovery won’t happen overnight.

    Manage your pain. Listen to your body’s signals. Drink plenty of water.

    Bonus tip - Postpartum physical therapy is a technique to assist in the recovery, which unfortunately is not used as frequently as it should.  Your doctor can recommend it or you can do some research on your own to see if it’s a fit for you. 

    6. Rest!

    Sleep when baby sleeps (you might read / hear this to the point of annoyance).

    You’re thinking, “Oh duh. And clean when the baby cleans.”

    You have a point. Sometimes this is doable, sometimes it’s not happening. No amount of sage wisdom will change the likelihood of a new mom’s ability to rest enough.

    BUT... follow the other tips on this list and you just might be able to sleep when the baby sleeps.  

    Bonus tip:

    Have a standard practice for dealing with stress and set aside brief moments for it. Some examples:

    Advice from your Mom: “Pray!”

    Your Hippy Friend: “Meditate!”

    Your Nurse: “Take Slow Deep Breaths!”

    Your Sister: “Scream F**k into a Pillow!”

    Or whatever floats your boat.

    The point is, it can be helpful to create a go-to ritual that is calming and relaxing.

     7. If Something Feels Off, Speak Up

    Don’t be afraid to call your nurse or doctor if something seems off either mentally or physically.

    There are a ton of common symptoms that are normal to experience during recovery.  But if you have any doubt, play it safe and call.  

    Generally speaking, it’s best to contact your care provider if you have any doubts or are experiencing serious symptoms such as:

    • Vaginal bleeding that increases each day instead of decreasing
    • Breasts that are red or feel hot
    • Passing clots larger than a quarter
    • Chest pain or difficulty breathing
    • Chills and/or high fever


    Cliff notes:

    Being prepared for childbirth recovery is important.

    Recovery is overlooked. Why?

    1. All the focus is on the baby because babies are cute
    2. It isn’t fun to talk about so we avoid it.
    3. There’s so much else to plan for so we don’t hear about it.

    We as a society are capable of solving and/or preventing these.  

    At numa, we’re working to improve the postpartum experience with our recovery products and resources.

    Here are steps you can take:

    1. Order a numa kit!
    2. Check out our Guidebook
    3. Check out our other Recovery Resources

    P.S. - This information might not apply to you because everyone’s recovery is different. Talk to your doctor to find out if this applies to you.

    P.P.S. - Wondering how we came up with all of this? We do our research. Here our sources:

    WHO Report: Postpartum Care for the Mother and Newborn: A Practical Guide

    Harvard Health Publishing - Harvard Medical School

    Postpartum Support International

    Mayo Clinic

    March of Dimes


    The Fourth Trimester: A Postpartum Guide to Healing Your Body, Balancing Your Emotions, and Restoring Your Vitality

    The First 40 days: The Essential Art of Nourishing the New Mother

    American Congress of Obstetricians and Gynecologists

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    Size Guide

    numa apparel is designed for pregnancy and postpartum, so we recommend going with the size you or the new mom typically wear. The fabric is stretchy which allows for comfort and sizing flexibility. 

    If you are gifting and are unsure of size - we will provide a free apparel exchange to the recipient for any sizing issues! 


    size hips
    S/4-6 38-39"
    M/8-10 40-41"
    L/12-14 42-43"
    XL/16-18 44-45"


    Tank Top

    size bust
    S 36-37"
    M 38-39"
    L 40-41"
    XL 42-43"