Need advice. 4m PP

So I've always had a regular flow. Used regular sized tampons and AF has lasted about 4-5 days. Even after I had my first DD and my second DD. Well now I'm 4m PP with my DS. I've had to go from using a regular to a super+ tampon and they hurt like hell but I still bleed through within an hour to an hour and a half max. At first I figured it was just because I just had a baby and it'll even back out but nope. I'm not on BC. I had my boy June 2nd and had my tubes tied August 15th. I've also never really had bad cramping but it woke me up this morning about 4:30 and I couldn't get back to sleep till almost 6 with a heating pad. Any reason why my periods haven't went back to normal yet? Or is this my new normal? Will BC pills help? Or is there anything that'll help?