Postpartum Recovery Tips from a Physio

Bringing a baby into the world is incredible — but let’s be honest, it’s also a huge physical event for your body. Whether you had a vaginal birth or a caesarean, your muscles, tissues, and pelvic floor have been through a lot. Recovery takes time, patience, and the right kind of support.

As a women’s health physio, I wanted to share some simple but important postpartum tips that can make a big difference in how you feel and heal.

1. Wee and poo properly

It might sound odd, but the way you go to the toilet really matters. After birth, your pelvic floor can feel weak, stretched, or sore.

• For wees: take your time, don’t push or strain, and let your bladder empty fully.

• For poos: put your feet on a little stool, lean forward with elbows on knees, and gently relax your tummy. This position helps avoid unnecessary straining.

2. Look after your scar

If you’ve had a caesarean or a perineal tear/episiotomy, scar care is essential. Once healed, gentle massage can help reduce tightness, sensitivity, and pain. Start slowly, use coconut or vitamin E, and don’t be afraid to ask your physio to guide you through scar massage techniques.

3. Don’t forget to breathe

In those newborn days, it’s easy to find yourself holding your breath without realising. But your breath is a powerful tool for recovery. Deep, diaphragmatic breathing helps your pelvic floor and core reconnect. Try placing your hands on your ribcage, breathe in wide and deep, then exhale slowly — letting your pelvic floor naturally lift and relax.

4. Hold off on running (for now)

I know it’s tempting to get back out there quickly — especially if running was your “me-time” before pregnancy. But your pelvic floor and core need time to rebuild their strength. Start with walking, gentle strength, and mobility exercises. When the time comes (wait at least 12 weeks), return to running gradually (try couch 2 5km).

5. Get back to basics with your pelvic floor

Your pelvic floor has done a lot of heavy lifting! Begin with simple, gentle exercises — think short squeezes, long holds, and remembering to fully relax between each contraction. Consistency beats intensity here.

6. Sex and lubrication

Hormonal changes (especially if breastfeeding) can leave tissues dry and sensitive. Using a good lubricant can make sex more comfortable. If you’re experiencing pain, it’s not something to push through — it’s a sign your body needs more support.

7. Don’t suffer in silence

Leaking, pelvic pain, scar pain, or pain with sex are all common after birth — but they’re not things you just have to “live with.” Seeing a women’s health physio can help you recover fully and get back to doing the things you love with confidence.

Final thoughts

Your postpartum recovery is just as important as your pregnancy and birth. Be kind to yourself, take it step by step, and don’t be afraid to ask for help. Your body deserves the same care and attention that you’re giving your little one.

If you’d like support, guidance, or an assessment, reach out to a women’s health physio (like me!) — we’re here to help you feel strong, supported, and confident again.