New mum postpartum recovery

Question for experienced mums, how long does this pain and bleeding go for after giving birth. I know I shouldn’t complain I had a really easy labor and birth no rips or tears no cut all natural.

But I swear, not so much the bleeding I can handle that but my perineum (no mans land as I call it) is annoying me like it has moments where it feels like a muscle cramp. How long do I need to put up with it and what else can I do to ease it??

I put the frozen pads with witch hazel. The lil spritz bath. I try not to sit too long as it hurts. I have a donut pillow.