4 Immediate Childbirth Recovery Tips

We hear you groaning, “How long does it take to recover after giving birth?!” We know, we know. The struggle is real. Successful postpartum rehab is crucial. You want to heal and recover well.

It can be tempting to allow the excitement of your newborn to overshadow your own needs. The postpartum period is a crazy time, but it’s also your time for childbirth recovery and healing.

So today, we’ve got four childbirth recovery tips to help you regain strength and balance during the first few postpartum weeks.

1. Childbirth Recovery tip #1 - Prioritize Sleep

Sleep is your number one priority, especially in the first six weeks postpartum. Your body is in recovery mode, and rest is essential for healing. 

With a newborn, you may not be getting as much sleep as you'd like. But every minute of sleep at night, and every short nap while your baby is napping is something important you can do for yourself. 

You may not be where you want to be yet, but we encourage you to be patient in this stage. 

Before considering any form of exercise, ensure that you are well-rested. Lack of sleep can hinder your body’s ability to heal and increase the risk of injury. So, listen to your body, and when you can, choose sleep over any workout routine.

2. Childbirth Recovery tip #2 - Nourish and Hydrate Yourself

Postpartum is not the time to worry about diets or counting macros. Your body needs to be nourished with whole, nutrient-dense foods to support healing and provide the energy required for caring for your newborn. Consider asking friends or family for help with meal prep or snacks to ensure you have easy access to healthy foods. Hydration is equally important, especially if you are breastfeeding, as it helps maintain milk supply. Even if you're not breastfeeding, staying hydrated aids in muscle and tissue recovery. Make it a habit to drink plenty of water throughout the day.

3. Childbirth Recovery tip #3 - Be Mindful of Your Posture

After pregnancy, it’s common to retain the “pregnancy posture,” where your stomach pushes out and your butt tucks under. This posture places unnecessary pressure on your lower back and leaves your abdominal and glute muscles underutilized, putting your pelvic floor in a vulnerable position. While it’s unrealistic to expect perfect posture all the time, aim to maintain a neutral posture when you can. This means keeping your ribs stacked over your hips. Practice holding this position while carrying your baby or walking around the house. Being mindful of your posture not only helps reduce strain on your lower back but also encourages your core muscles to start working again.

4. Childbirth Recovery tip #4 - Focus on Your Breath

Reconnecting with your pelvic floor begins with your breath. Understanding how your diaphragm and pelvic floor work together is key. When you inhale, air should fill your lungs, causing your diaphragm to drop and your pelvic floor to relax along with the deep muscles of your abdomen and back. On the exhale, the diaphragm and pelvic floor contract, and the deep abdominal and back muscles engage. Pay attention to your breath during everyday activities like picking up your baby or getting out of a chair. Exhaling during exertion helps reduce pressure on your pelvic floor and encourages your stretched abdominal muscles to return to their pre-pregnancy state.

A helpful exercise is to place one hand on your chest and the other on your stomach. As you inhale, the hand on your stomach should rise before the hand on your chest, and your shoulders should remain still. This breathing technique not only helps with recovery but also reestablishes the connection with your pelvic floor.

The athlete in you may feel upset over missing sleep and missing exercise. You want to get to the "good" stuff, the intense movements, lifts, and cardio. But remember, breathing is the foundation to every other goal you'll make as a postpartum athlete. Be kind, and know that breathing - although it seems simple - will get you far on this journey. Never discount the small stuff.

Finally, remember, childbirth recovery is a journey, not a race. By prioritizing rest, nourishment, posture, and breath, you can set the foundation for a strong and healthy recovery. Take it one day at a time, listen to your body, and reach out if you need support