The Ultimate Postpartum Recovery Guide: What Every New Mom Should Know

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Bringing a baby into the world is one of the most incredible—and life-altering—experiences a woman can go through. I know firsthand how those first few weeks after birth can feel like a whirlwind. The emotions, the exhaustion, the uncertainty about what your body is doing… it’s a lot.

As both a pelvic health physical therapist and a mom, I’ve been in your shoes. I’ve sat on that couch, baby in arms, wondering if what I was feeling was “normal.” I’ve felt the tug between wanting to do it all and realizing that my body was begging me to slow down. I remember how easy it was to pour all my energy into my new baby while forgetting that my healing mattered, too.

And here’s the truth: your recovery does matter. You deserve support, time, and care just as much as your baby does.

At Catalyst Physical Therapy, we believe postpartum recovery isn’t about “bouncing back”—it’s about reconnectingwith your body, honoring what it’s been through, and learning how to move forward with strength and confidence.

This guide is here to help you do exactly that. Whether you had a vaginal birth or a C-section, whether you’re weeks or months postpartum, this is your permission slip to rest, heal, and take care of you.

The First 2 Weeks: Rest Is Healing

The early days are not the time to “get back to normal.” Think of this as your healing window—a time for your body to recover and your hormones to settle.

The 5-5-5 Rule for Recovery

A simple but powerful way to guide your first 15 days postpartum:

• 5 days in the bed – Rest, nurse, bond, and sleep.

• 5 days on the bed – Sit up more, but stay close to rest.

• 5 days around the bed – Gentle walking and light movement only.

Resting intentionally helps your pelvic floor and abdominal wall heal and supports emotional recovery.

Tackling Constipation

Constipation is extremely common postpartum due to hormone shifts, dehydration, and reduced activity. Avoid straining and support your healing by:

• Staying hydrated—aim for half your body weight in ounces of water daily.

• Taking stool softeners as advised by your provider.

• Using a squatty potty or step stool.

• Trying gentle ILU massage to stimulate digestion.

(If constipation continues, reach out—we can guide you through safe, effective strategies)

Weeks 2–6: Reconnect with Your Body

As your energy improves, it’s time to move with awareness and intention. This is when good body mechanics make all the difference.

Protect Your Core and Pelvic Floor

• Roll to your side before sitting up in bed.

• Bring your baby to you instead of hunching forward.

• Exhale on exertion (breathe out when lifting or standing).

• Bend at your hips and knees instead of your waist.

• Wear supportive shoes when on your feet.

  
  

Gentle Movements to Begin

Once cleared by your provider, try:

• Light walking

• Diaphragmatic breathing

• Hip windshield wipers

• Child’s Pose

• Cobra stretch

• Open Book stretch

These simple movements promote blood flow, mobility, and gentle activation of your core and pelvic floor.

Healing from Birth: Perineal & C-Section Care

Whether you had a vaginal delivery or C-section, healing takes patience and the right care.

Perineal Healing Tips

• Use a peri bottle or bidet instead of wiping.

• Apply cold packs or witch hazel pads to ease swelling.

• Keep the area clean and dry—pat, don’t rub.

• Avoid soaps or washes on vulvar tissue.

• Wait for clearance from your provider and pelvic PT before resuming intimacy.

  
  

C-Section Recovery

• Support your incision with a pillow when coughing or laughing.

• Avoid lifting anything heavier than your baby.

• Use your arms and legs—not your core—to rise from bed or chairs.

• Watch for signs of infection such as redness, swelling, or discharge.

• Begin gentle scar massage once the incision is healed (we can teach you how).

• Use silicone scar tape once the incision is fully closed without scabs.

Postpartum Essentials

A few essentials that make your recovery more comfortable and manageable that I personally used and recommend to my postpartum patients:

For Comfort & Healing

• Peri bottle, witch hazel pads, perineal cold packs

• Mesh or high-waisted underwear

• Maternity or heavy-flow pads

• Abdominal binder (if recommended)

• Nipple balm and nursing pads

• Perineal balm and/or spray

• Epsom Salt for Sitz Bath

  
  

For Daily Function

• Keep water and snacks at your bedside

• Stool softeners and a squatty potty

• Heating pad or hot water bottle

• Pillows for nursing and support

• Easy meals or meal delivery

• Help from others—ask for it and accept it!

When to Start Pelvic Health Physical Therapy

Around six weeks postpartum, once cleared by your provider, it’s time to schedule your pelvic health physical therapy appointment. Even if your recovery seems smooth, a pelvic PT check is invaluable.

Pelvic PT can help with:

• Core and pelvic floor recovery

• C-section or perineal scar healing

• Leaking, heaviness, or pelvic pressure

• Pain with intimacy

• Returning safely to exercise

• Feeling strong, confident, and connected to your body again

  
  

There’s no one-size-fits-all when it comes to postpartum recovery. You deserve care that meets you exactly where you are.

You’ve Got This, Mama

Postpartum isn’t just about healing—it’s about rediscovering yourself in a new season of life. Be patient with your body, lean into support, and remember: recovery isn’t linear, but it is possible.

If you’re ready to take the next step, our team at Catalyst Physical Therapy is here to help you heal deeply and move forward confidently.

📍 Catalyst Physical Therapy – Tucson, AZ

📞 (520) 222-6928

📧 admin@catalyst-physicaltherapy.com