Post-Natal Recovery: A Physiotherapist's Guide

Your Body After Birth

Pregnancy and childbirth create profound changes in your body — abdominal muscles separate, pelvic floor muscles stretch significantly, hormones affect joint laxity, and posture shifts dramatically. These changes don't reverse overnight, and rushing back to normal activities can cause long-term harm.

The First 6 Weeks

The early postnatal period is about healing, not exercising. Focus on diaphragmatic breathing, gentle pelvic floor contractions (Kegels), and rest. Avoid any exercise that causes pressure or discomfort.

Weeks 6–12: Rebuilding

Once your 6-week check-up clears you, physiotherapy-guided exercise can begin in earnest. Key areas include:

• Pelvic floor rehabilitation: Far more than just Kegels — a proper assessment identifies weakness, tightness, or coordination issues.
• Diastasis recti check: Abdominal separation affects up to 60% of women postnatally and requires specific exercise modifications.
• Posture and back pain: Feeding positions create significant neck and back strain. We address this directly.

3 Months and Beyond

Gradual return to higher-impact activities like running or HIIT should be guided by a physiotherapist. Many women return too quickly and experience leaking, prolapse symptoms, or injury.

How LN PHYSIOZ Can Help

Our online post-natal sessions with Dr. Smruti are designed specifically for new mothers. Sessions can be booked from the comfort of your home — baby included! We assess, educate, and guide you through a safe, progressive return to the body you want.