Herbal Sitz Baths for Postpartum Recovery
The postpartum period is a time of immense transformation and healing as your body recovers from the incredible process of childbirth. Whether you've had a vaginal birth or a cesarean section, your body undergoes significant stress, particularly in the perineal or abdominal areas. Herbal sitz baths have long been used as a gentle, natural way to support postpartum recovery, ease discomfort, and promote healing.
In this blog post, we’ll dive into the history of herbal sitz baths, the herbs commonly used, how to safely use a sitz bath postpartum, and when to avoid them. You’ll also find three easy-to-make herbal sitz bath recipes that you can create at home to aid your postpartum recovery.
As always, the information included here is for educational purposes only and is not intended to replace medical advice. Always seek guidance from a qualified naturopath or herbalist before beginning any herbal medicine.
A Brief History of Herbal Sitz Baths
The use of herbal sitz baths dates back thousands of years. "Sitz" comes from the German word "sitzen," meaning "to sit," which is the fundamental premise of this bath. Women have been using herbal sitz baths as part of postpartum care in many cultures worldwide, including Traditional Chinese Medicine (TCM), Ayurveda, and Western herbalism.
Historically, these baths have been recommended for their ability to soothe sore tissues, reduce inflammation, and promote wound healing. In ancient and traditional cultures, midwives would prepare herbs to help new mothers recover more quickly after childbirth, relieve perineal pain, and prevent infections. Today, herbal sitz baths continue to be a popular remedy for postpartum recovery, offering an opportunity to engage in self-care while promoting healing.
Benefits of Herbal Sitz Baths for Postpartum Recovery
A herbal sitz bath is a shallow, warm bath designed to immerse the perineal area in a healing solution infused with specific herbs. Here’s how it helps:
Relieves Pain and Discomfort: Soothing herbs like calendula, comfrey, and chamomile can reduce perineal pain, inflammation and swelling.
Promotes Wound Healing: Whether from perineal tears, episiotomies, or stitches, herbal sitz baths can speed up the healing of wounds by boosting circulation and reducing infection risk.
Alleviates Hemorrhoids: Pregnancy and childbirth often cause or exacerbate hemorrhoids, which can be soothed by the anti-inflammatory and astringent properties of certain herbs like witch hazel.
Promotes Relaxation: Taking time for a sitz bath can provide a moment of quiet and relaxation for new mums, helping them reduce stress and focus on self-care during the challenging postpartum period.
Common Herbs Used in Postpartum Sitz Baths and Their Benefits
The herbs used in postpartum sitz baths are carefully chosen for their healing, anti-inflammatory, antimicrobial, and soothing properties. Here are some of my favourite herbs for postparutm sitz baths:
Calendula (Calendula officinalis)
Calendula is renowned for its anti-inflammatory, antimicrobial, and wound-healing properties. It helps soothe irritated tissues, speeds up the healing of tears or episiotomies, and prevents infection.
Comfrey (Symphytum officinale)
Comfrey is a powerful wound healer due to its high content of allantoin, which promotes cell regeneration. It helps heal perineal tears and hemorrhoids, reduces swelling, and soothes inflammation.
Witch Hazel (Hamamelis virginiana)
Witch hazel has strong astringent properties, which help reduce swelling and inflammation. It is often used to ease haemorrhoids and soothe the perineal area.
Chamomile (Matricaria chamomilla)
Chamomile is an anti-inflammatory and calming herb. It is gentle on the skin, reduces inflammation, and promotes relaxation—ideal for new mums dealing with physical and emotional stress.
Lavender (Lavandula angustifolia)
Lavender is a calming and antimicrobial herb that soothes skin irritation and helps prevent infection. Its relaxing scent can also help alleviate stress and promote restful sleep.
Yarrow (Achillea millefolium)
Yarrow is a natural anti-inflammatory and anti-septic herb, commonly used for healing wounds and reducing excessive bleeding. It is particularly beneficial for perineal tears.
Epsom Salt (Magnesium sulfate)
Though not an herb, Epsom salts are often added to sitz baths for their ability to reduce swelling, relax muscles, and ease discomfort.
How to Use a Herbal Sitz Bath for Postpartum Recovery
Using a herbal sitz bath is really simple. Below we will go through when and how to use sitz baths for postpartum recovery.
When to Start Using a Sitz Bath:
Vaginal Birth: Herbal sitz baths can be used within the first few days after a vaginal birth. Some women may find relief as soon as 24–48 hours after delivery, while others may wait until any initial soreness subsides.
C-Section Birth: For cesarean births, it’s important to consult your healthcare provider before using a sitz bath. Avoid immersing your incision until it is well-healed and dry, typically after a couple of weeks.
How to Set Up a Sitz Bath:
Prepare Your Herbs: Steep 1 cup of dried herbs in 2 litres of boiling water. Let the herbs steep for 15–20 minutes, then strain the liquid.
Fill the Bath: Fill a clean bathtub or sitz bath basin with warm water (around 36-38°C, not too hot). Pour the strained herbal tea into the water.
Soak: Sit in the bath for 10–20 minutes, ensuring the perineal area (or just the lower abdominal area for C-sections) is fully submerged.
Pat Dry: After soaking, gently pat the area dry with a clean towel. Avoid rubbing, especially if you have stitches or sensitive tissue.
Repeat: You can take a herbal sitz bath 1–3 times a day, depending on your comfort and healing needs.
When NOT to Use a Herbal Sitz Bath Postpartum
While herbal sitz baths are generally safe, there are a few instances when they may not be advisable:
Active Infections: If you have an active infection or suspect one, consult your healthcare provider before using a sitz bath. Soaking in a bath may exacerbate the infection.
Unhealed C-Section Incisions: Avoid sitz baths until your ceasarean incision is fully healed and your doctor gives the go-ahead.
Allergic Reactions: If you have sensitive skin or allergies, test a small amount of the herbal infusion on your skin before taking a sitz bath to ensure there’s no reaction.
Three Herbal Sitz Bath Recipes for Postpartum Recovery
Here are three easy-to-make herbal sitz bath recipes you can prepare at home to support your postpartum healing:
1. Soothing Perineal Recovery Bath
This blend is ideal for women who have experienced perineal tears or an episiotomy.
Ingredients:
2 tablespoons calendula flowers
2 tablespoons comfrey leaf
2 tablespoons chamomile flowers
1 tablespoon lavender flowers
½ cup Epsom salts
Instructions: Steep the herbs in boiling water for 20 minutes, then strain and add the infusion to your sitz bath. Add Epsom salts and stir to dissolve. Soak for 15–20 minutes.
2. Haemorrhoid Relief Sitz Bath
This blend is perfect for relieving the discomfort of postpartum haemorrhoids.
Ingredients:
3 tablespoons witch hazel bark
2 tablespoons yarrow leaf/ flowers
2 tablespoons calendula flowers
½ cup Epsom salts
Instructions: Follow the same method as above to prepare the infusion and mix it into the sitz bath. Add Epsom salts and soak for 15–20 minutes.
3. Relaxing and Healing Herbal Bath
Designed to promote overall healing and relaxation, this sitz bath is ideal for the early days of recovery.
Ingredients:
2 tablespoons lavender flowers
2 tablespoons chamomile flowers
2 tablespoons calendula flowers
2 tablespoons comfrey leaf
Instructions: Steep the herbs in boiling water for 20 minutes, then strain and add the infusion to your bath. Soak for 20 minutes and relax as the healing herbs do their magic.
About the Author
Lizzie Stow is a clinical naturopath from Newcastle, Australia.
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