Hays County Physical Therapy and Wellness

5 Tips To Prepare For Postpartum Recovery

For every mother, welcoming a child into the world is a transformative and beautiful experience.

However, the journey that ensues after birth often termed the postpartum period, can be an overwhelming experience for many.

Physical discomforts such as pelvic and tailbone pain, and the fear of unpredictable urine leaks can become hindrances to your daily life, even deterring you from enjoying activities they love or even simply carrying their little ones.

The good news?

This doesn’t have to be the case.

In this blog, you will delve into 5 tips that can help prepare you for post-partum recovery, and help those of you that are already undergoing it!

Pelvic Floor Health

The pelvic floor is a network of muscles supporting your pelvic organs. Childbirth can weaken or strain these muscles. Strengthening them can alleviate postpartum complications like urinary incontinence.


Kegels are the go-to for many, but doing them right is crucial.

Tighten your pelvic muscles (the same ones you’d use to stop urine flow), hold for 5-10 seconds, and release.

Repeat 10 times, thrice daily. Always consult with a healthcare provider to ensure you’re doing them correctly.


Syncing deep breaths with pelvic exercises can enhance their effectiveness.

As you inhale deeply, imagine your pelvic floor expanding downwards, and as you exhale, gently lift and engage the pelvic floor muscles.

Mastering The Right Posture

Carrying a baby is tough!

Carrying and nursing a baby often leads to a slouched posture, which can intensify back and neck pain

Here are a couple of tips

Breastfeeding Position:

Use the cross-cradle hold where you support your baby’s head with the opposite arm.

Use pillows to elevate the baby to breast level, ensuring your back is straight and supported.

Daily Habits

When standing, imagine a string attached to the top of your head, pulling you upwards.

This visualization helps maintain a straight posture.

Also, ensure your computer screen is at eye level and your chair supports your lower back.

Gentle Physical Activity

I know it’s tough, but maintaining some level of physical activity post-childbirth is vital.


Start with a 10-minute walk around your neighborhood, gradually increasing the duration as you feel more comfortable.


Incorporate stretches like the “Cat-Cow” where, on all fours, you arch your back while inhaling (cat) and dip it down while exhaling (cow).

This stretch is excellent for relieving postpartum back tension.

Embrace Holistic Therapies

A preference for natural and holistic approaches can be a tremendous asset during your postpartum recovery.

Physical Therapy

A personalized postpartum physical therapy program can address a range of issues from pelvic floor dysfunction to diastasis recti (separation of abdominal muscles).

Through targeted exercises and hands-on techniques, physical therapists can help restore muscle strength, enhance joint functionality, and provide pain relief.

Example Exercise: Pelvic Tilts

Lying on your back with knees bent, flatten your back by tightening your abdominal muscles and then return to the starting position.

This exercise helps in strengthening the core muscles and alleviating back pain.


Postnatal yoga, with poses like “Bridge” or “Child’s Pose”, can improve flexibility and strength while also offering a peaceful space for emotional healing.

Get Ready For Postpartum Recovery at Hays County Physical Therapy And Wellness

At Hays County Physical Therapy and Wellness, our mission is to empower you to reclaim your body, strength, and confidence, especially after childbirth.

If postpartum challenges have been weighing you down, don’t let them hold you back any longer. Take that decisive step.

For the month of October, we’re gifting you a unique opportunity – a FREE Postpartum Assessment.

Seize this exclusive offer and get a comprehensive consultation tailored just for you.

Not only will this allow you to address any concerns, but our expert team will provide personalized advice, and ensure you’re on the best path to holistic healing.

Call us at 512-268-9130 or visit our clinic in San Marcos.

Let’s work together to reclaim your life.

Remember, every step towards healing is a step closer to those cherished family memories.

Other Free Resources For Postpartum

Read Our Blog – Recovery From C-Section Vs. Vaginal Delivery

Read Our Blog – Should You Do Postpartum/Postnatal Pilates

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