How Do I Get Rid of Afterpains?
- Kelley Nazarian
- Dec 11, 2025
- 2 min read
Afterpains are cramping sensations that occur after childbirth as the uterus contracts back to its pre-pregnancy size.
Afterpains also happen in order to prevent excessive bleeding. During pregnancy, the uterus stretches significantly to accommodate the growing baby. After birth, it must shrink back down- a process called involution.
Afterpains typically last a few days to about a week after childbirth. They are usually strongest in the first 2 to 3 days postpartum, when the uterus is contracting most actively to shrink back to its pre-pregnancy size.
Managing afterpains can make postpartum recovery more comfortable. Here are some effective ways to cope:
1. Heat Therapy
• Use a heating pad or warm compress on your lower abdomen to relax muscles and ease cramping.
• A warm bath can also provide relief.
2. Pain Relief
• Over-the-counter medications like ibuprofen (if approved by your doctor) can help reduce pain and inflammation.
• Some people find relief with herbal teas known for their antispasmodic properties, like chamomile or ginger.
3. Positioning and Gentle Massage
• Lying on your stomach with a pillow under your lower abdomen may help ease discomfort.
• Light abdominal massage can encourage the uterus to contract more efficiently and relieve pain.
4. Deep Breathing and Relaxation Techniques
• Practicing slow, deep breathing or using relaxation techniques (like meditation or guided imagery) can help manage pain naturally.
5. Empty Your Bladder Frequently
• A full bladder can make afterpains worse by putting extra pressure on the uterus. Try to use the bathroom regularly, even if you don’t feel the urge.
6. Support During Breastfeeding
• Since breastfeeding triggers stronger contractions, try nursing in a comfortable position and use a warm compress on your belly beforehand to ease cramps.
These strategies can help reduce discomfort, but if afterpains are severe or last longer than a week, it’s best to consult a healthcare provider.
