Healing after birth: how physiotherapy can help your postpartum recovery

Bringing a baby into the world is an incredible experience, but it also brings significant changes to your body. Whether you’ve had a vaginal birth or a c-section, postpartum recovery is a journey that requires patience, support, and the right approach to healing. In this guide, I’ll cover the key recovery phases, common postpartum issues, and how physiotherapy can support your healing process.

The phases of postpartum recovery

The first few days: acute recovery

In the immediate days after birth, your body begins its healing process.

Vaginal birth recovery: You may experience perineal soreness, bleeding (lochia), and swelling. If you had stitches, gentle care and hygiene are essential.
C-section recovery: A caesarean is major abdominal surgery, so expect tenderness, mobility restrictions, and the need for extra rest.
Common symptoms: Fatigue, afterpains (uterine contractions), and emotional changes are all normal.

The first six weeks: early healing

This is the time for rest, gentle movement, and reconnecting with your body.

Pelvic floor care: Even if you had a c-section, your pelvic floor has undergone strain. Gentle pelvic floor activations can help restore function.
Core recovery: Deep breathing exercises and gentle core engagement are beneficial in reconnecting to your abdominal muscles.
Scar and perineal healing: Scar massage and hydration can improve healing and reduce tightness.

Beyond six weeks: regaining strength

Returning to exercise: Once cleared by your healthcare provider, you can gradually introduce strength and mobility exercises.
Addressing diastasis recti: Some separation of the abdominal muscles is normal, but targeted exercises can help restore core integrity.
Managing pelvic health: If you experience leakage, heaviness, or discomfort, a physiotherapist can assess and guide your recovery.

Common postpartum issues and how physio can help

1. Pelvic floor dysfunction

Many women experience symptoms like leakage, prolapse, or pain. A women’s health physiotherapist can assess your pelvic floor and provide exercises to improve strength and function.

2. Diastasis recti (abdominal separation)

A physio can guide you through safe and effective core rehabilitation to restore strength without causing further strain.

3. C-section recovery

Scar tissue can lead to tightness and discomfort. Physiotherapy techniques like scar massage and mobility exercises can enhance healing and prevent long-term issues.

4. Back and pelvic pain

Postural changes, breastfeeding positions, and hormonal shifts can contribute to pain. Physio can help with posture adjustments, manual therapy, and strengthening exercises.

Tips for a smoother recovery

Prioritise rest and nourishment: Your body needs fuel and time to heal.
Breathe and engage: Diaphragmatic breathing and gentle pelvic floor activations can aid recovery.
Seek professional support: You don’t have to navigate postpartum recovery alone. A physiotherapist can provide tailored guidance to support your journey.

When to seek help

If you’re experiencing ongoing pain, incontinence, or any concerns about your recovery, reach out to a women’s health physiotherapist. Postpartum recovery is unique to every woman, and the right support can make all the difference.

At Ali Cann Physio, I specialise in postpartum rehabilitation, helping women feel strong and confident in their bodies after birth. If you need support, get in touch today.

Final thought: Healing after birth is a process, not a race. With the right approach, you can rebuild strength and feel empowered in your recovery journey.

➡️ Need personalised advice? Book an appointment online today!