🦩
Free Recovery Booklet · UK Edition

Getting
Your Pink
Back

Postpartum Recovery · Honest & Empowering
🦩 The Flamingo Story

Flamingos get their pink from the food they eat. When a flamingo feeds her chicks, she pours her colour into them — her feathers turn white as she gives everything she has.

With rest, nourishment, and time, her colour comes back. So will yours.

"You grew a human. Getting your pink back
isn't going back — it's going forward."

The First Week Medications C-Section Care 6 Week Guide Your New Life
gettingyourpinkback.com
Getting Your Pink Back

"I came home from hospital wearing a nappy alongside my baby, holding a bag of multiple medications, wondering if what I was feeling was normal. It wasn't in any leaflet. It wasn't on any website. So I built one."

— Crystal, Founder
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🌸 Page 1 · Getting Started

The First Week 🌸

🦩
🎒 Your Birth Bag

Essentials to Pack

  • Maternity pads — a LOT of them. You'll need them more than you think
  • Big, soft high-waisted knickers (buy a multipack — throw away guilt-free)
  • Loose, comfortable nightwear — nothing with a waistband
  • Phone charger + long cable
  • Snacks that don't need prep — you won't have hands free
  • Toiletries in a clear bag for easy access
  • Write your birth plan down — it won't always go to plan, but be vocal about what you want. You won't be able to speak during labour
🏠 Coming Home

The First Days

  • Accept every offer of help. Every single one
  • The house does not need to be tidy. You need to be rested
  • You are not "just sitting there" — you are recovering from one of the biggest things a human body can do
  • Eat. Drink water constantly. Your body is working overtime
  • Visitors are lovely — it's okay to have a time limit on them
💛 Healing

Be Patient With Yourself

Healing is not linear. Some days will feel okay. Some days will feel impossible. Both are normal. Your body just did something extraordinary — give it the time it deserves.

"

How you meet your baby doesn't define how your motherhood will be.

— Getting Your Pink Back
Getting Your Pink Back 🦩 01
Page 2 · Medications

Medications 💊
What They Don't Tell You

💊
💡 Do What's Best for You & Baby

Every body is different. Some medications affect your baby — and it's okay to adjust. Always speak to your midwife or GP before making changes, but advocate for yourself and your baby.

🌸 Real Talk from Crystal

I noticed my baby was drowsy from my medications, so I lessened the dosage. Trust your instincts — you know your baby. Tell your midwife what you've observed.

Common Postnatal Meds
  • Iron tablets — take with orange juice, not tea. Constipation is common — drink lots of water
  • Laxatives — do not be embarrassed. Take them. Going to the loo after birth can feel terrifying
  • Pain relief — set alarms. Don't wait until it hurts to take them
  • Antibiotics — complete the full course even if you feel fine
💉 Blood Thinning Injections

How to Use Them

Sent home with injections nobody explained? Here's how:

1
Wash hands. Remove cap. Check for bubbles and flick out
2
Pinch a fold of skin on tummy or thigh — away from scar
3
Insert at 90°. Push plunger slowly and steadily. Don't rush
4
Remove needle. Apply gentle pressure. Don't rub — causes bruising
5
Dispose in sharps bin. Rotate injection sites each time

Bruising is normal. Unusual redness or pain — call 111.

Getting Your Pink Back 🦩 02
🌸 Page 3 · C-Section Recovery

C-Section Care 🌸
Your First 6 Weeks

🌸
💪 Your Scar

That Scar Is Your Strength

It is not a weakness. It's the door your baby came through. Whether planned or emergency — your body went through major surgery and immediately started keeping a human alive.

🩹 Scar Care Essentials
  • Keep it clean and dry. Pat — don't rub — after showering. No baths for 4–6 weeks
  • Wear high-waisted soft knickers above the scar. This is not a fashion setback — it's armour
  • Nothing heavier than your baby for 6 weeks — that includes the pram, car seat, laundry
  • Numbness and weird sensations can last months. Your nerves are regenerating
  • Scar massage from 8 weeks (once fully closed) with coconut or bio-oil
⚠️ Red Flags — Call 111 Now
  • Increasing redness, heat or swelling around the wound
  • Discharge with an odour, or wound opening
  • Fever above 38°C
📅 Quick Glance · Weeks 1–6
Week 1–2
Rest is your job. No lifting. Pain relief on a schedule — don't wait for it to hurt.
Week 2–3
Short gentle walks if you feel ready. Scar may feel itchy — that's healing. Don't scratch.
Week 3–4
Energy levels vary widely. Don't compare yourself to anyone. Celebrate the good days.
Week 4–5
Driving is usually cleared at 6 weeks — check with your GP. Listen to your body.
Week 6 ✓
6-week GP check. Don't just say you're fine if you're not. Mention everything — physical AND emotional.
🩸 Bleeding After Birth (Lochia)

Lasts up to 6 weeks. Moves from bright red → pink → brown → pale discharge. Completely normal.

⚠️ Go to A&E if: soaking more than 1 pad per hour, passing large clots, feeling faint.

Getting Your Pink Back 🦩 03
💕 Page 4 · You've Got This

Your New Life 🦩
You Didn't Lose Yourself

🦩
💪 Empowerment

On the Hard Days, Remember:

Crying is not weakness — it's your nervous system processing the biggest thing that's ever happened to you
You don't have to enjoy every minute to be a brilliant mother
Asking for help is not giving up. It's smart
Your baby doesn't need perfection. They need you
This stage is temporary. The love is permanent
🏥 NHS Advice

When to Get Help

  • Feeling persistently low for more than 2 weeks — speak to your GP or midwife
  • Thoughts that scare you — call 111 or Samaritans. You will not be judged
  • Physical concerns — any wound issues, pain, fever — don't wait. Call 111
  • You matter as much as your baby. Seeking help is the bravest thing you can do
📞 UK Support Numbers
NHS 111
111
Medical concerns, 24/7
Samaritans
116 123
Emotional support, free
PANDAS PND
0808 196 1776
Postnatal depression
NCT
0300 330 0700
Parenting support
💛 Reminders for Mum

Small Things. Real Difference:

  • A shower — even 4 minutes. You deserve hot water ✨
  • Mute the group chats. Protect your energy
  • 10 minutes outside. Light shifts everything 🌤️
  • Write one thing you did well today. Just one
  • Sit down to eat. Even once. You're worth a seat
  • Call someone who listens without giving advice
"

You grew a human. Getting your pink back isn't going back.
It's going forward — as all of it. 🦩

— Getting Your Pink Back
gettingyourpinkback.com 🦩 04