So, you’ve brought two babies into this world. First of all, you’re a superhero—no doubt about it. But let’s get real for a second: postpartum recovery after twins is not the same as recovering from a single birth. It’s double the diapers, double the feedings, double the sleepless nights—and sometimes, double the discomfort. Your body just did an incredible, exhausting, miraculous thing. Now, it's time to heal, recover, and find yourself again in the whirlwind of having two newborns at home.
It’s important to remember, you’re not just healing from birth. You’re also adjusting to a new life with two precious babies. And while there’s a lot of joy, there’s also a lot of messiness that nobody really prepares you for. Let’s break down what you really need to know about postpartum recovery after twins!
Physical Recovery after birthing twins
Your body went through a lot to bring those babies into the world—whether it was a vaginal birth, a C-section, or a combination of both. Healing takes time, and with twins, it can sometimes take longer. Here’s what you might experience:
Vaginal Birth Recovery: If you had a vaginal birth, you might experience tearing or an episiotomy, which can make recovery uncomfortable. You may also deal with heavy or semi-heaving bleeding (lochia) for several weeks. Remember, two babies often mean a bigger uterus, which may need more time to shrink back down to a pre-pregnancy size.
C-Section Recovery: For those who had a cesarean birth, recovery can be even more challenging. You’re healing from major abdominal surgery while trying to care for two babies. Expect to need help with lifting, moving, and managing pain. Your body needs several weeks (sometimes months) to heal from the incision alone, and you’ll need to avoid heavy lifting if possible.
Perineal and Abdominal Pain: Whether you had a vaginal birth or a C-section, pain and discomfort are normal. Swelling, stitches, and general soreness can make simple tasks feel like climbing a mountain. Opt for a peri bottle with warm water or a postpartum herbal wash and use sitz baths as often as you can.
Emotional Recovery after birthing twins
Bringing home two babies can be an emotional rollercoaster. Hormones are shifting, sleep is scarce, and the reality of caring for two newborns can feel like a lot…—because it is.
Baby Blues, Postpartum Anxiety, and Overwhelm: It’s perfectly normal to experience the “baby blues” in the first couple of weeks. But for parents of twins, the intensity can increase. Postpartum depression (PPD) and anxiety are also common, especially with multiples. The lack of sleep, double the feedings, and constant demands can leave you feeling overwhelmed. Reach out for your support system for help and find a qualified therapist if you need it!
Managing Expectations: Sometimes you’ll feel like you’re drowning, and that’s okay. It’s important to let go of the idea of being the “perfect parent” and focus on being present. Prioritize the most important things in your home for those first several months and let the other stuff go. We know it’s hard, but your mental health depends on you have priorities and boundaries.
Practical Tips for Postpartum Recovery After Twins
As postpartum doulas, we’ve supported hundreds of families through post-birth recovery, with dozens of twin and triplet families in there, too. Here are some practical steps we’ve learned along the way to make postpartum recovery just a bit more manageable:
Prioritize Rest (Yes, Seriously): This is hard when you have two babies to care for, but rest is critical for your recovery. Nap when you can, even if it's just for 10 minutes. Consider taking shifts with your partner or having a postpartum doula help you with overnight care.
Meal Prep: Healthy eating is essential for recovery, but cooking can be impossible with twins. If you managed to prepare ahead of time with freezer meals or if you have a meal train set up that will be a big help. But if a twin pregnancy zapped your energy or you don’t have a meal train Mama Meals will be a lifesaver for you. Their nutrient-packed, postpartum-friendly meals are delivered right to your door. You’ll nourish your body by barely lifting a finger. Use our code NATLBABYCO20 to get $20 off your first order of $200+. We know the owner personally and have used their service ourselves. The food is delicious and you can’t beat the convenience of it. We’re confident you’ll love it too!
Hydrate and Nourish: Your body needs nutrients to heal, especially if you’re breastfeeding. Keep water and healthy snacks within reach. A few suggestions: bone broth, chia pudding, beef stew, overnight oats, and warming teas.
Manage Pain: Stay on top of pain management. Use ice packs, sitz baths, or prescribed medications to manage pain. If breastfeeding, make sure any pain medications are safe for lactation.
Seek Pelvic Floor Therapy: If possible, see a pelvic floor therapist to help with recovery. Twin pregnancies can place extra strain on the pelvic floor, and therapy can help you regain strength and function.
Create a Support Network: Build a village around you. Partner, family, friends, other twin mamas, an overnight postpartum doula—these people will help keep you sane and supported.
Hire Physical Support for Healing: Things like sitz baths, belly binding, custom meal preparation, and postpartum massage can greatly and positively impact your healing. Consider hiring a holistic postpartum doula that can support your recovery in these ways and more.
Invest in Twin-Friendly Products
We’re pretty big on “less is more” ourselves, but when you have two babies to care for convenience items can be lifesavers. Here are a few that we couldn’t live without:
Twin Nursing Pillow: A lifesaver for feeding two babies at once, providing much-needed support and saving your back.
Double Bassinet: Keep both babies close for easier nighttime feeds and diaper changes.
Hands-Free Pump: If you’re breastfeeding or pumping, a hands-free pump can make your life exponentially easier.
Bottle Sterilizer and Dryer: If you plan to bottle feed exclusively or supplement, you’ll be going through more bottles than you ever imagine! A bottle sterilizer and dryer can save you tons of time and energy.
How a Doula Can Make a Difference in Your Recovery
If there’s one piece of advice that can’t be stressed enough, it’s this: Get a postpartum doula. Here’s why:
Expert Guidance and Support: A postpartum doula provides evidence-based advice on feeding, infant sleep, baby care, and soothing techniques tailored to your family’s needs. They help you navigate the emotional ups and downs and offer practical solutions.
Hands-On Help: Need an extra set of hands? Postpartum doulas provide hands-on support, like holding or caring for your babies so you can shower, nap, or eat a hot meal with two hands. A postpartum doula can help with light household chores, like doing laundry or preparing you light meals.
Breastfeeding Support: Breastfeeding twins can come with it’s own challenges. A doula can offer expert guidance on tandem feeding, troubleshooting latch issues, and ensuring you’re producing enough milk.
Emotional Support: Sometimes, all you need is someone to talk to—a doula is there to listen without judgment and helping you process your feelings.
Empowerment: Doulas don’t take over—they empower you to feel confident in your parenting. They offer tools, tips, and encouragement, helping you adjust to life with twins.
Adjusting to Life with Twins
Accept that your life will never be the same, and it’s for a good reason! There will be beautiful moments of joy, and there will be moments that test your patience and sanity. Be gentle with yourself as you adjust. Set small, realistic goals. Some days, it will feel like you’ve accomplished nothing, but remember, keeping two tiny humans alive and loved is more than enough.
If you’re in Orange County or San Diego, CA or elsewhere in Southern California, and you’re navigating life with twins, reach out for doula support. Don’t wait until you’re overwhelmed. A postpartum doula can provide the guidance, care, and relief you need to recover well and truly enjoy these early days.
Ready to feel supported during your twin postpartum recovery? Contact Doulas of Orange County today to learn how we can help.
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