If you’ve just given birth (first off - massive congrats!), your body is doing a lot of healing right now. Between the sore muscles, swelling, and general tenderness down there, comfort is probably top of your list. One of the simplest things that can help during recovery? Ice packs.

They might not sound fancy, but they can seriously help with pain relief and swelling after childbirth. The question is: how long should you actually use them? Let’s talk about what’s normal, what’s helpful, and how to make sure you’re taking care of yourself in the most soothing way possible.

Why use ice packs at all?

After giving birth, it’s normal to experience swelling, bruising, and discomfort, especially around the perineal area (that’s the area between your vagina and anus). Whether you had a vaginal birth or caesarean, your body’s in repair mode.

That’s where ice packs come in. They help numb the area, reduce inflammation, and make sitting, walking, or even existing a little more comfortable. Think of them as your post-birth cool-down crew.

It’s not about physical relief either, that feeling of coolness can also calm the nervous system a bit, which helps you feel more relaxed overall.

How long should you keep using ice packs after birth?

Here’s the deal: there’s no one-size-fits-all answer because everyone’s recovery looks different.

Generally, it’s recommended to use ice packs for the first 24 to 48 hours after birth, that’s when swelling and soreness tend to be at their peak. You can apply an ice pack for 10 to 20 minutes at a time, take a short break, and then reapply as needed.

If your discomfort continues beyond the first couple of days, it’s completely okay to keep using them for comfort, but make sure you’re not overdoing it. Too much exposure to cold can irritate the skin.

The key is to listen to your body. If it still feels tender, a little extra soothing won’t hurt. If you’re feeling mostly fine, you can start switching to warm compresses instead to promote healing.

How to use ice packs (the right way)

• Always wrap it up. Never apply an ice pack directly to your skin, always wrap it in a thin cloth, paper towel, or maternity pad.
• Use for short bursts. Keep it on for around 15–20 minutes, then give your skin a break before reapplying.
• Keep it clean. You don’t want bacteria anywhere near a healing area, so change your ice packs regularly and wash your hands before touching the area.
• Don’t ignore discomfort. If something feels off, like sharp pain or unusual discharge, it’s worth mentioning to your healthcare provider.

How to make postpartum recovery a little easier

Postpartum life can be a blur of emotions, healing, and sleepless nights. Ice packs can help, but they’re one part of your self-care toolkit.

Here are a few other tips to make those first few weeks more manageable:

• Stay hydrated. Water helps reduce swelling and supports healing (plus, it’s essential if you’re breastfeeding).
• Rest when you can. Easier said than done, but even short naps or lying down with your feet up helps your body recover.
• Eat nourishing foods. Think fibre-rich meals and snacks, your digestive system will thank you.
• Lean on support. Whether it’s your partner, family, or friends, don’t hesitate to ask for help.

Healing isn’t linear. Some days will feel great, others might feel rougher, both are completely normal.

When to stop using ice packs

You can stop using ice packs once the swelling and pain have noticeably eased, usually by the third or fourth day after birth. If you’re still sore after a week or two, it’s okay to use them occasionally for comfort.

However, if pain worsens or you notice redness, warmth, or discharge that seems unusual, it could be a sign of infection. In that case, check in with your doctor.

It’s all about balance, using ice for comfort, but not depending on it long-term.

Common questions:

Can I use frozen peas instead of a ice pack?

Many people do. Make sure to wrap the bag in a clean cloth and don’t reuse it for food later.

How many ice packs do I need?

Having a few on hand makes things easier, you can rotate them in and out of the freezer so there’s always a cold one ready.

Can I still use ice packs if I had stitches?

Absolutely. In fact, they can help reduce pain and swelling around the stitches. Try to keep the area clean and dry.

Final thoughts

Postpartum recovery is no small feat. Between the physical healing and emotional changes, your body deserves all the TLC you can give it. Using ice packs after birth is a simple, effective way to ease discomfort and make those first few days more bearable.

Don’t overthink it, use them when you need them, skip them when you don’t. And remember, healing takes time. Be kind to your body, it’s done something incredible.

Love, Libra x

Essity makes no warranties or representations regarding the completeness or accuracy of the information. This information should be used only as a guide and should not be relied upon as a substitute for professional, medical or other health professional advice.