Postnatal advice from a Grace Private physiotherapist

What an incredible experience – now that you’ve brought your baby into the world, it’s time to acknowledge that your body has been through a lot. Whether you had a vaginal birth or a C-section, postnatal recovery is a journey and just as important as looking after your newborn. 

At Grace Private, our experienced physiotherapist is here to help you navigate the postnatal period with expert advice, practical strategies, and lots of reassurance. Here’s what you need to know about your postnatal recovery and how to support your body in the weeks and months after birth.

Your postnatal body: What to expect

Every woman’s recovery looks different, but here are some common changes and challenges you might experience:

• Pelvic floor recovery: Your pelvic floor muscles have done a lot of work during pregnancy and birth. It’s normal to experience some weakness, and many women may notice bladder leaks or a sensation of heaviness. Gentle pelvic floor exercises can help restore strength and function.
• Abdominal separation (diastasis recti): The stretching of your abdominal muscles during pregnancy can lead to a gap down the middle of your stomach. A physiotherapist can assess the severity and guide you on safe exercises to aid recovery.
• Back and hip pain: Carrying and feeding a newborn (not to mention all the bending, lifting, and rocking) can put strain on your back and hips. Good posture, stretching, and strengthening exercises can help relieve discomfort.
• C-section recovery: If you’ve had a C-section, your recovery will take extra time. Scar massage, gentle core exercises, and movement modifications can support healing and help prevent long-term issues like tightness or weakness. Read our blog about C-section postpartum recovery.
• Return to exercise and sport: ensuring your body and pelvic floor muscles are ready to return to graduated and progressive loaded physical activity and sport-specific training
• Conditions of the breast: Mastitis and infant feeding

Tips for a smoother postnatal recovery

Our Gold Coast physiotherapist recommends these key strategies to help you feel stronger and more comfortable in your postnatal body:

1. Start with gentle movement

You don’t need to hit the gym hard to support your recovery after having a baby—in fact, less is often more. Prioritising rest is essential, but gentle movement plays a crucial role in healing. Short walks, gentle stretching, and pelvic floor exercises can boost circulation, ease stiffness, and aid your body’s natural recovery process.

2. Prioritise your pelvic floor

Even if you’re not experiencing leakage or discomfort, pelvic floor exercises are so important for long-term recovery. A physiotherapist can assess your pelvic floor and provide personalised exercises.

3. Support your core (but skip the crunches!)

At this time you should avoid traditional sit-ups or planks, as they can put too much pressure on healing muscles. Instead, focus on deep core activation and breathing techniques to rebuild strength safely.

4. Feed and hold your baby with good posture

Many new mums experience neck, shoulder, and back pain from hunching over during feeding or holding their babies. Try to sit with good back support, bring your baby to your chest (rather than bending down), and swap sides regularly.

5. Manage C-section and perineal healing

• If you’ve had a C-section, gentle scar massage (once healed) can help reduce tightness and improve mobility.
• For vaginal births, ice packs, and pelvic floor relaxation techniques can help with discomfort and healing.

Note: Your obstetrician will guide you through the recovery process and provide advice tailored to your individual healing journey.

6. Listen to your body and rest when you can

Your body has done an incredible job growing and delivering your baby, and recovery takes time. While sometimes it’s easier said than done, avoid overdoing it and allow yourself moments of rest.

When to see a physiotherapist

It’s a good idea to book a postnatal physiotherapy check-up around six to eight weeks after birth, but you don’t have to wait if you’re experiencing discomfort or concerns. See a physio if you have:

• Ongoing pelvic pain or discomfort
• Bladder or bowel control issues
• A feeling of heaviness or pressure in your pelvis
• Significant abdominal separation
• Back, hip, or wrist pain that isn’t improving

Physiotherapeutic support for postnatal recovery – with Grace Private

Your body has done something so special, and postnatal recovery is a journey you don’t have to navigate alone. If you need guidance, support, or reassurance, our Grace Private physiotherapists are here to help.

Book an appointment with our team to take care of your postnatal body today- call 07 5594 7632.