Early Postnatal Recovery - 8 Tips from a Specialist Physio...

Whether you’ve had a vaginal or caesarean birth, there’s plenty you can do to support your recovery in those challenging early weeks. Here are some tips from Anna (AnnaBirchPhysio, Bury St Edmunds), a specialist women’s health and musculoskeletal physiotherapist.

💧 Stay Hydrated

Hydration is essential for tissue healing, preventing constipation, and supporting breastfeeding. Aim for a minimum of 2 litres a day—up to 3 litres if breastfeeding. If you don’t already have one, get a water bottle you can carry around. It’s a handy way to track how much you’re drinking throughout the day.

😴 Prioritise Rest in the First Two Weeks

Keep off your feet as much as possible during the first two weeks. Prioritise sleep over other tasks to help your body recover from birth and any hospital stay.

🩹 Wound & Scar Care

• Keep wounds clean and wear cotton underwear—it’s breathable and promotes healing.

• If you’ve had a C-section, avoid friction from clothing and opt for high-waisted underwear.

• When getting out of bed, use the log roll technique: roll onto your side with knees bent, lower both legs off the bed, and push up with your arms.

• Once your wound has healed, you can begin gentle scar massage to promote mobility and healing.

  
  

🥩 Boost Your Protein Intake

Protein supports tissue repair and recovery. A low-protein intake can increase your risk of infection.

• Aim for 2g of protein per kg of body weight per day.

• Include protein in every meal and snack.

• If you're struggling to reach this goal, consider using protein supplements.

  
  

💊 Stay on Top of Pain Relief

Managing pain helps you move more easily and sleep better.

• Take medication regularly as prescribed—pain relief is less effective when taken sporadically.

• Don’t wait for pain to escalate; staying ahead of it supports overall recovery.

  
  

🚽 Manage Constipation

Avoiding constipation is important to reduce pressure on your pelvic floor, which is still healing.

• If increasing your fibre and fluid intake isn’t helping, speak to your GP—a short course of laxatives may be helpful.

• When using the toilet, raise your feet on a footstool to relax the pelvic floor and ease bowel movements.

• Avoid straining, which can delay recovery.

  
  

🧘‍♀️ Gentle Reconnection Exercises

Start to gently reconnect with your pelvic floor and abdominal muscles through:

• Diaphragmatic breathing

• Gentle pelvic floor contractions on the exhale

In the early weeks, go slowly and only as pain allows. Everything is still healing.

📅 Book Your Mummy MOT (Around 6 Weeks Postpartum)

At your Mummy MOT, we’ll complete a comprehensive check of your musculoskeletal and pelvic health, and provide a detailed, individualised plan to optimise your recovery and support your postnatal goals.

👉 Book your Mummy MOT with Anna here.