How to Recover Your Body After Giving Birth

Bringing a new life into the world is a profound experience that transforms your body in incredible ways. However, after giving birth, many women face challenges in restoring their physical health. Issues such as diastasis recti, pelvic floor dysfunction, and postpartum pain are common yet often overlooked by healthcare providers. This guide provides a comprehensive guide to recover your body after giving birth, helping you regain strength, balance, and overall well-being.

Understanding Postpartum Changes in Your Body

Pregnancy and childbirth significantly impact the body, particularly the core. The core includes four main components:

1. Diaphragm: Your breathing muscle.
2. Transverse Abdominis: The deepest layer of abdominal muscles.
3. Pelvic Floor Muscles: These muscles provide support to pelvic organs.
4. Multifidus Muscles: Deep muscles in the lower back.

These four elements form what is referred to as the “abdominal canister.” If this system is disrupted, it can lead to compensations in other muscles and cause pain or dysfunction.

One common issue postpartum is diastasis recti, a separation of the abdominal muscles along the linea alba. This condition often accompanies umbilical hernias and weakens core function. Unfortunately, many women are unaware of these issues, diagnosing themselves weeks or months after giving birth.

Key Postpartum Challenges and Their Causes

• Diastasis Recti: A gap in the abdominal muscles caused by the stretching of connective tissue during pregnancy.
• Pelvic Floor Dysfunction: Weakness or injury in the pelvic floor muscles leading to incontinence, pelvic pain, or prolapse.
• Low Back and Hip Pain: Often caused by compensatory muscle patterns due to weak core muscles.
• Postural Issues: Pregnancy alters posture, which can persist postpartum, exacerbating pain and dysfunction.
• Incontinence: Resulting from weakened pelvic floor muscles.

The Importance of Core Recovery

Recovering your core is crucial for alleviating postpartum symptoms, preventing further issues, and supporting your overall health. The inner core muscles must function in harmony to stabilize the pelvis, improve posture, and reduce compensations in other areas of the body, such as the hips, knees, and shoulders.

Ignoring core recovery can lead to:

• Worsened diastasis recti.
• Increased low back or pelvic pain.
• Prolonged incontinence.
• Poor posture and associated discomfort.

Steps to Recover Your Body After Giving Birth

1. Early Postpartum Care (0–6 Weeks Postpartum)

The first six weeks are a time for healing. Focus on gentle self-care rather than rigorous exercise. Key tips include:

• Rest and Allow Healing: Avoid activities that strain your abdomen, such as heavy lifting.
• Gentle Movements: Practice light pelvic tilts or diaphragmatic breathing to begin reconnecting with your core.
• Hydration and Nutrition: Support your recovery with a balanced diet and plenty of water.

2. Core Awareness and Diastasis Recti Self-Check (6+ Weeks Postpartum)

At the six-week mark, start assessing your core function. Here’s how:

• Lie flat on your back with knees bent and feet flat on the floor.
• Place your fingers above and below your belly button, then lift your head slightly off the ground.
• Feel for any gap or bulge in the midline—this may indicate diastasis recti.

If you detect an issue, avoid high-level abdominal exercises like crunches, which can worsen the condition.

3. Safe Postpartum Exercises

Engage in exercises specifically designed to restore core strength safely:

• Diaphragmatic Breathing: Practice deep breathing to engage your diaphragm.
• Pelvic Floor Exercises: Learn to perform Kegels correctly to strengthen the pelvic floor.
• Transverse Abdominis Activation: Use gentle core tightening exercises to rebuild inner strength.

A professional postpartum recovery program can guide you through safe and effective movements tailored to your needs.

4. Addressing Postural Issues

Posture plays a critical role in core function. Improper alignment can strain your muscles and exacerbate pain. Focus on these tips:

• Sit and stand with your shoulders aligned over your hips.
• Avoid slouching or arching your back excessively.
• When lifting your baby, bend at your knees and keep your core engaged.

The Role of Physical Therapy

Many postpartum issues benefit from professional guidance. Physical therapists can help with:

• Evaluating diastasis recti and pelvic floor dysfunction.
• Creating a personalized exercise plan.
• Teaching proper techniques for lifting, sitting, and exercising.
• Addressing pain or imbalances in the hips, back, and knees.

In cases where in-person visits aren’t possible, telehealth services or virtual consultations can provide valuable support.

Common Mistakes to Avoid

• Returning to Intense Exercise Too Soon: High-impact activities or abdominal exercises like crunches can worsen core dysfunction.
• Ignoring Pain or Symptoms: Postpartum symptoms such as incontinence or back pain should not be ignored—they often indicate underlying issues.
• Self-Diagnosing Without Professional Help: While self-checks are helpful, a professional evaluation ensures accurate diagnosis and effective treatment.

A Comprehensive Postpartum Recovery Program

Investing in a structured postpartum program can provide a clear roadmap for recovery. Look for a program that includes:

• Daily guidance from 0–12 weeks postpartum.
• Instructional videos for safe exercises.
• Tips on scar care for C-sections or episiotomies.
• Detailed guidance on core and pelvic floor recovery.
• Support for posture, lifting techniques, and overall body mechanics.

Some programs also offer interactive support, allowing you to ask questions and receive personalized advice.

The Long-Term Benefits of Proper Recovery

Taking the time to recover properly after giving birth sets the foundation for lifelong health. Benefits include:

• Improved core and pelvic floor strength.
• Relief from pain in the back, hips, and knees.
• Better posture and reduced risk of injury.
• Enhanced bladder control and reduced incontinence.
• A stronger, more functional body for the demands of motherhood.

Conclusion

Recovering your body after giving birth is not just about bouncing back—it’s about rebuilding strength and balance in a way that supports your long-term health. By focusing on core recovery, posture, and safe exercises, you can address postpartum issues and prevent complications down the line.

Whether you’re a new mom or someone experiencing postpartum challenges months or years after delivery, it’s never too late to start. With the right guidance and support, you can restore your body and feel stronger than ever.

Also Read: How to Treat Low Back Pain During Vacation

About:

I’m Hina Sheth. I have been treating complex orthopedics, sports and pelvic floor physical problems for over 25 years with amazing results. Now I want to bring my knowledge to the global community so I can spread my knowledge to you.

Our bodies are complex systems of 600 muscles and organs intertwined in a fascial system that all work together. Imbalances in this system such as trigger points, visceral and myofascial restrictions can lead to joint, pelvic, and organ issues.

Factors like nutrition, exercise, sleep, and stress play a crucial role. Unfortunately, our current healthcare model does not look at our bodies as a whole and oftentimes compartmentalize musculoskeletal injuries and dysfunctions.

At Rebalance, our goal is to holistically treat this complex system to restore harmony in the body.  By addressing these imbalances, we help clients improve their overall health and well-being.  Our vision is to empower individuals to create a healthier lifestyle for themselves.