Hey mama, I see you. The postpartum period is no joke—your body is adjusting to life after pregnancy, and now you’re dealing with postpartum swelling on top of everything else. The buildup of excess fluid in your lower legs, hands, and even face can feel frustrating, especially in the summer heat. But the good news is that this common condition is temporary, and there are plenty of ways to help your body recover faster. Here are 10 crucial tips to reduce postpartum edema and feel more like yourself again.
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As a licensed Physical Therapist Assistant with over 7 years of experience, I am passionate about helping women discover how to exercise properly and heal their pain. Join me at Good Mind + Body, where we create a supportive space for women to learn, grow, and achieve their health and wellness goals.
Postpartum Swelling: What Is It?
Postpartum swelling, also known as postpartum edema, happens when excess fluids from pregnancy and labor remain trapped in your tissues. Your blood volume nearly doubles during pregnancy, and after delivery, your body needs time to eliminate the extra fluid through urination and sweat.

Other factors contributing to swelling include:
- Intravenous fluids given during labor
- Hormonal shifts
- Standing or sitting for long periods of time
- High salt intake
- Poor blood circulation
Most postpartum swelling improves within one to two weeks postpartum, but some types may take longer to resolve.
Types of Postpartum Swelling
Swelling can occur in various parts of your body after childbirth. Here are some of the most common types:
Swelling of the Perineal Area
If you had a vaginal delivery, swelling around your perineal area (the area between the vagina and anus) is common due to stretching, tearing, or an episiotomy. Sitting on a sitz bath with warm water can help reduce discomfort and promote healing.
Breast Engorgement
When breast milk first comes in, your breasts may feel swollen, heavy, and even painful. This breast engorgement typically lasts a few days but can be relieved by frequent breastfeeding, hand expression, or using a lactation consultant for guidance.
Hemorrhoids
Pregnancy and pushing during labor can cause hemorrhoids, or swollen veins in the rectum. These can be painful, itchy, and may bleed. A sitz bath, cooling pads, and fiber-rich foods can ease symptoms.

Deep Vein Thrombosis (DVT)
While rare, deep vein thrombosis (DVT) is a serious postpartum complication where a blood clot forms in a deep vein, usually in the lower legs. If you experience severe pain, redness, or shortness of breath, seek medical care immediately.
Postpartum Edema
Swelling in the lower extremities, hands, and face is common after birth due to water retention. This common condition is the body’s way of getting rid of extra fluid from pregnancy.
10 Natural Treatments for Postpartum Swelling
1. Stay Hydrated – Drink Lots of Water
It may sound counterintuitive, but drinking lots of water helps flush out excess water from your system. When you’re dehydrated, your body holds onto fluid retention even more. Keep a water bottle with you at all times, especially if you’re breastfeeding, since breast milk production increases your hydration needs.
2. Move Your Body (But Take It Easy!)
Gentle movement is a great way to boost blood circulation and reduce swelling. Short walks, pelvic floor exercises, and light stretching help your body eliminate extra fluid while also strengthening your abdominal muscles and lower extremities postpartum. Just don’t overdo it—your body is still healing!

3. Elevate Your Legs
Swelling in the lower legs is common after a vaginal birth or cesarean delivery due to increased blood volume and intravenous fluids from labor.
A good idea is to prop your feet up on pillows while resting to help reduce fluid retention in your body tissue.
4. Wear Compression Stockings or Cold Compresses
If your legs and feet feel extra swollen, compression stockings can improve blood flow and reduce swelling. They’re especially helpful if you’re standing for long periods of time or dealing with urinary incontinence postpartum.
With that said, a cold compress on swollen areas can soothe discomfort and reduce swelling. This trick is especially helpful if you’re experiencing breast engorgement in the first week postpartum. If your swelling is in your lower extremities, a cool foot soak can also work wonders.
5. Eat a Balanced Diet
Eating the best way for healing means focusing on whole, nutrient-rich foods. Limit processed foods and avoid processed sodium (like table salt), which can worsen swelling. A balanced diet full of potassium-rich foods like bananas, leafy greens, and avocados can help your body naturally reduce water retention.
6. Use Real Sea SaltÂ
Using real natural sea salt or pink Himalayan salt instead of refined table salt is a great way to support your health. Processed Salt is stripped of minerals and often contains additives.

Natural sea salt is rich in essential trace minerals like magnesium, potassium, and calcium that help balance blood circulation, support hydration, and reduce fluid retention.
Plus, it doesn’t contain the anti-caking agents found in refined salt, making it a better choice for overall wellness.
7. Take a Sitz Bath with Warm Water
A sitz bath with warm water is a great way to promote healing, especially if you had a vaginal delivery. It improves blood circulation and reduces swelling in the perineal area, making postpartum recovery more comfortable.
8. Reduce Your Caffeine Intake
Too much caffeine can contribute to water retention and dehydration because it acts as a mild diuretic, making your body lose fluids more quickly. However, over time, your body may compensate by holding onto extra fluid, leading to buildup of excess fluid and bloating.
Caffeine can also stimulate the release of stress hormones like cortisol, which may further contribute to fluid retention and inflammation. Try swapping coffee for herbal tea or warm lemon water to support blood circulation and reduce swelling naturally.

9. Take Bathroom Breaks Seriously
Your body gets rid of excess water through urine and sweat, so don’t hold it in! Use a peri bottle after peeing to stay comfortable and avoid irritation.
A regular bowel movement schedule is also important—constipation can make swelling worse.
10. Prioritize Rest and Self-Care, Massage
Between adjusting to postpartum life, caring for your new baby, and dealing with hair loss, weight gain, and other physical changes, it’s easy to forget about yourself. But rest is crucial for reducing postpartum complications. Ask a family member for help, take naps when you can, and don’t hesitate to reach out to your healthcare team if you have concerns. A postpartum massage can encourage blood circulation and help your body release extra fluid. Ask your healthcare provider if a lymphatic drainage massage is a good idea for you.
When to Seek Medical Care
If you notice swelling that gets significantly worse, a blood clot forms in one leg, or you have large clots in your vaginal discharge, call your health care provider immediately. Deep vein thrombosis, postpartum hemorrhage, and postpartum eclampsia are serious health problems that need prompt medical care.
The American College of Obstetricians and the American Pregnancy Association emphasize that pregnant women and new moms need to monitor postpartum edema carefully. While most weeks postpartum will bring relief as your blood vessels return to pre-pregnancy levels, don’t ignore potential risk factors for cardiovascular diseases or pregnancy-related deaths.
Final Thoughts
Postpartum swelling may be uncomfortable, but it’s part of your woman’s body adjusting after baby’s birth. By drinking lots of water, eating a balanced diet, moving when you can, and watching for warning signs, you can support your postpartum recovery and feel better soon. You’ve got this, mama! 💕
Got any postpartum swelling tips that worked for you? Share them in the comments!
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