This week, you’re finding a new balance. Week four points to the end of the traditional confinement period — in China, the first 30-40 days postpartum were honored through the practice of zuo yuezi, "sitting the month.” But the postpartum journey doesn’t end here. It’s important to remember that lingering swelling and sore joints are perfectly normal, as your metabolism and hormones continue to balance out. Your body is still adjusting. You went through the post-delivery high, and past the low-point in immunity at week three… now your body is about to turn the corner. Congratulations on making it this far!

🌺 By now, you're likely finding more balance in your postpartum life. You may still be dealing with physical recovery and adjusting to less sleep. Focus on a balanced diet with a variety of fruits, vegetables, proteins, and whole grains. Foods with antioxidants, like berries and leafy greens, can aid in overall recovery and health. body is gradually regaining strength. You might experience hormonal changes and mood swings. Be patient with yourself. Eating foods rich in calcium and Vitamin D, like dairy or fortified plant-based alternatives, can support bone health. Include foods with B vitamins, such as whole grains and eggs, to maintain energy levels and mood stability.

This week is about recognizing your innate competence, enjoying some newfound stability, and responding with resilience to the complexities of motherhood as they arise.

What You May Be Experiencing This Week

Hormonal Effects:

• During pregnancy, the hormone relaxin (which is produced by the placenta and ovaries) functions to loosen your hip sockets and soften ligaments to prepare your body for labor. This hormone remains in your system for up to eight weeks after delivery, providing a unique opportunity to support your body’s recovery process.
• Be mindful of the effects of relaxin on your joints, especially if you are holding your baby in the same position frequently throughout the day. To prevent joint pain and strain, try adjusting your nursing positions and avoid repetitive motions throughout the day. Many women do “cross cradle” position to nurse, and end up with neck pain and shoulder spasm (from looking down), as well as wrist pain (from holding the baby the same way for many weeks). This poses a risk of inflammation in the wrist and hand tendons, called “mommy’s wrists” or De Quervain’s Tenosynovitis, according to Dr. Lily Yeh Gillespie (LAc, DAOM). The best nursing position is to lie down for “Side lying using modified cradle."  This prone position can help prevent neck pain and avoids widening the hips from constantly sitting down to nurse (while relaxin is still in the body).
• See the “Tips for This Week” section below, to learn how the practice of belly binding may utilize high relaxin levels.

Emotional Evolution: 

• Your emotional stability continues to improve are you adapt to these new roles routines and bond with our baby. By this time, many women find themselves feeling increasingly confident, as the initial whirlwind of adjusting to life with a newborn settles into a more manageable rhythm. The early emotional turbulence gradually gives way to a deeper sense of fulfillment and confidence in caregiving.
• To stabilize your energy levels, keep functional snacks around the house so you can stay nourished throughout the day. Bites that are low in refined sugar — and high in iron, fiber, and healthy fats — will help balance your mood and avoid sugar crash. Some of our favorite snacks for week four include nori nut mix and cocoa quinoa cookies. 

Immune System:

• In the first 21 days postpartum, both your and your baby’s immune systems were at their lowest, so you may have felt worn out. Good news: this week, your immunity is on the upswing! If you’ve managed to avoid getting sick until this point, you’re setting a strong foundation for the weeks ahead.
• A balanced diet rich in protein and fiber will help support your immune system and contribute to your continued recovery. Focus on whole grains, nutrient-rich vegetables, and lean proteins. Some of our favorite meals for week four include gochujang sesame noodles with arctic char, congee with wood-ear mushroom and lentils, and mung bean noodles with tri-tip steak and peanut dressing.

Tips for This Week

• Fill Your Cup: Set aside time for yourself, even if it's just a few quiet moments each day. Whether it’s a warm bath, a short walk, or some relaxing reading — supporting your mental and emotional health is so important for your recovery. You deserve love and care as much as your baby does.
• Belly Binding: The traditional practice of belly binding, which involves using specialized products to support internal organs, may be useful during this period of unusual flexibility However, make sure to approach binding with caution to avoid potential issues like organ prolapse. When done correctly, binding can help uplift internal organs, reduce postoperative pain, and support abdominal muscles. Some women may even find that their waists become more toned than before pregnancy. Explore resources like this video from Dr. Lily Yeh Gillespie (LAc, DAOM) to learn more about belly binding. 
• Mama’s Gotta Move: Start incorporating light exercises or yoga into your routine to help with physical recovery and flexibility. Gentle stretches and core-strengthening movements can support your postpartum healing and improve your overall well-being. Listen to your body and start slowly, gradually increasing intensity as you feel more comfortable. Consulting with a physical therapist or postpartum fitness specialist can also provide personalized guidance to ensure you’re exercising safely and effectively during this crucial recovery phase.
• Baby’s Lil Cord: Keep an eye on your baby’s umbilical cord stump, ensuring it is healing properly and has fallen off by the end of this week. The surrounding ring should be skin-colored and free of blood stains. Stick to sponge baths until the area is fully healed, avoiding submersion in water to prevent infection.
• Affirmations: Positive self-talk can help to boost your emotional resilience as you navigate the challenges during this time. Here’s an affirmation for your fourth week of postpartum: “Dear body, thank you for continuing to adapt to so many new things.”

Frequently Asked Questions

Is it normal to still experience swelling in the fourth week postpartum?

Yes, it is normal to still experience some swelling during the fourth week postpartum. Swelling can persist as your body continues to adjust after pregnancy. Make sure to stay hydrated, avoid excessive salt, and elevate your legs when possible. If swelling is severe or accompanied by other symptoms, consult your healthcare provider.

How can I safely incorporate belly binding into my postpartum routine?

Belly binding can help support your core and internal organs during the postpartum recovery period. To do it safely, choose a binding method that is recommended by a knowledgeable professional, and ensure it is applied correctly to avoid potential issues like organ prolapse. Consult with a physical therapist or postpartum specialist to find a suitable approach for your body.

What are some of the best yoga poses for postpartum recovery?

In the fourth week postpartum, gentle yoga poses that focus on core stability and relaxation can be beneficial. Some helpful poses include Child’s Pose, Cat-Cow, and Pelvic Tilts. These poses can aid in relieving tension, improving flexibility, and strengthening the core and pelvic floor. Always listen to your body and modify poses as needed.

In this fourth week postpartum, you’re over the hump. You’re finding a new sense of balance, even as you respond to the surprises of each new day in motherhood. By being gentle with yourself and trusting your instincts, you will be ready for the joys and challenges of the weeks ahead.