Bringing a baby into the world is an incredible experience, but it also places huge demands on the body. Whether you had a vaginal birth or a C-section, recovery takes time, patience, and the right guidance. The postpartum period is often called the “fourth trimester”, a time when your body heals, adjusts, and regains strength.

So, where should you start when it comes to safe, evidence-based postpartum recovery?

1. Respect the Healing Phase

In the first 6 weeks, the body is healing: the uterus shrinks, wounds close, and hormonal changes occur.
Gentle activity is safe and even encouraged: short walks, diaphragmatic breathing, and pelvic floor awareness.
Rest, hydration, and good nutrition are essential foundations.

👉 Evidence shows that pushing too hard, too soon increases the risk of pelvic floor dysfunction, diastasis recti, and chronic pain.

2. Check In With a Women’s Health Physiotherapist

An evidence-based postpartum check-up should include:

Pelvic floor assessment (strength, relaxation, coordination)
Abdominal wall check for diastasis recti
Posture, breathing, and mobility evaluation
Advice on safe return to daily activities and exercise

💡 Important: An internal exam is never mandatory. Your physiotherapist will always respect your consent and can use external methods if you prefer.

3. Start With the Basics

Evidence supports beginning with:

Pelvic floor activation + relaxation exercises
Breathing techniques to restore core synergy
Gentle mobility (walking, stretching, functional movements)
Scar care (perineal or C-section) once healed and with guidance

4. Progress Gradually

From 6-12 weeks, you can add light strengthening (glutes, hips, deep core).
High-impact exercise (running, jumping, HIIT) should wait at least 12 weeks and only if criteria are met (no leakage, heaviness, or pain).
Evidence-based guidelines stress that readiness depends on function, not just time.

5. Look After Mental Health Too

Recovery is not just physical. Evidence shows up to 1 in 5 women experience postpartum anxiety or depression. Support, rest, and asking for help are just as important as exercise.

Postpartum recovery is not about “bouncing back”, it’s about rebuilding safely, step by step, with the right foundations. Gentle activity, physiotherapy guidance, and evidence-based progression will help you heal, regain strength, and feel confident in your body again.

✨ Ready to start your recovery journey? Book your postpartum physiotherapy appointment with Mathilde at Renard Clinic and get a personalised, evidence-based plan to support your body and mind.