The best time to plan your postpartum support is before your baby arrives. During pregnancy, most of the planning focuses on the birth: the hospital bag, the nursery, the birth plan. But the weeks after birth are when many new parents need the most help, and it is much harder to find the right people when you are exhausted, healing, and caring for a newborn around the clock.

The postpartum period, often called the fourth trimester, is a time of major physical and emotional recovery. Your body is healing, your sleep is interrupted, and you are learning to feed and care for a brand new person. Having a care team in place before birth means you already know who to call when questions come up, and you can spend those early weeks resting and bonding instead of searching for help.

Here is who to consider adding to your postpartum care team, and how to set it up while you are still pregnant.

Who Belongs on Your Postpartum Care Team

Your OB or midwife. Your birth provider will check on your recovery after delivery. Ask during pregnancy when your postpartum visits will be, how to reach the office between visits, and which symptoms mean you should call right away.

A pediatrician. Your baby will usually have their first checkup within a few days of birth, so choose a pediatrician before your due date. Many practices offer meet-and-greet visits for expecting parents, which are a great way to see whether their approach feels like a good fit.

A chiropractor. Pregnancy changes your posture, and so does caring for a newborn. Hours of feeding, rocking, and carrying can lead to neck, back, and shoulder discomfort. If you see a chiropractor during pregnancy, ask about continuing care after birth and when it is safe to return. If you do not have one yet, look for a chiropractor with experience in prenatal and postpartum care.

A pelvic floor physical therapist. Pelvic floor PTs help with recovery after both vaginal and cesarean births, including leaking, pelvic pain, discomfort with intimacy, and abdominal separation. Many families do not learn about pelvic floor therapy until problems appear, so it helps to know who you would see ahead of time.

Lactation support. Feeding can take time to figure out, whether you breastfeed, pump, or combine feeding methods. Find out what lactation help your hospital offers, and keep the name of a lactation consultant you can call once you are home.

A postpartum doula. A postpartum doula provides hands-on support in your home during the day or overnight. That can include newborn care, feeding support, help with your own recovery, and simply giving you a chance to rest. Overnight support can be especially helpful in the first weeks, when sleep is hardest to come by.

Mental health support. Many new parents experience baby blues in the first two weeks. Feelings of sadness, anxiety, or overwhelm that last longer or feel intense may be a sign of a postpartum mood disorder, which is common and treatable. Before birth, save the National Maternal Mental Health Hotline (1-833-TLC-MAMA, or 1-833-852-6262) in your phone, and consider finding a therapist who specializes in perinatal mental health.

Your personal support circle. Friends and family are part of your team too. Think about who can bring meals, help with older children, walk the dog, or simply sit with you so you can shower or nap.

How to Build Your Team Before Baby Comes

Start in your second trimester. You will have more energy than in the final weeks, and popular providers, including postpartum doulas, often book up months in advance.
Ask your current providers for referrals. Your OB, midwife, or chiropractor likely works with trusted local professionals and can point you in the right direction.
Meet or call before you commit. A short conversation tells you a lot about whether someone is a good fit for your family. Ask about availability, what support looks like, and how to reach them after birth.
Check insurance and costs ahead of time. Some services are covered by insurance or eligible for HSA and FSA funds. Knowing this in advance prevents surprises when you need care quickly.
Talk with your partner or support person. Decide together who will handle calls, scheduling, and visitors so you can focus on healing.
Keep all your contacts in one place. Put names and phone numbers on your fridge or in a shared note on your phone. When it is 3 a.m. and you have a question, you will be glad it is easy to find.

Your Postpartum Care Team Checklist

OB or midwife postpartum visit dates and after-hours number
Pediatrician chosen and first visit plannedChiropractor for continued care after birth
Pelvic floor physical therapist identified
Lactation consultant contact saved
Postpartum doula booked for daytime or overnight support
National Maternal Mental Health Hotline saved: 1-833-TLC-MAMA
Friends and family assigned to meals, errands, and visits
All contacts saved in one easy-to-find place

Give Yourself the Support You Deserve

You plan carefully for your baby’s arrival. Planning for your own recovery matters just as much. A care team you trust, set up before birth, lets you spend the fourth trimester healing, resting, and getting to know your baby, with the right help just a phone call away.

About the author: Kylee Alejandre is the founder of Doulas of Utah, a postpartum doula agency providing daytime and overnight in-home support to families across Salt Lake, Utah, and Summit counties.