Bringing a baby into the world is incredible, but your body has just gone through a major physical event. Whether you had a vaginal birth or C-section, healing isn’t passive. It’s something you can gently support each day with intentional habits.

Here are 5 practical, specific ways to help your body recover after birth, beyond the classic “get some rest".

1. Prioritize Targeted Pelvic Floor Recovery (Not Just Kegels)

Your pelvic floor muscles supported your baby for nine months and stretched significantly during birth. Instead of randomly doing Kegels, focus on:

• Breath-connected Kegels (inhale relax, exhale gently engage)
• Diaphragmatic breathing to reconnect your core
• Seeing a pelvic floor physical therapist if possible
• Avoiding high-impact workouts too early

💡 Why this matters: A strong, properly functioning pelvic floor helps prevent bladder leaks, supports core strength, and reduces long-term issues like prolapse.

2. Eat for Tissue Repair, Not Just Convenience

Your body is repairing muscle, skin, blood vessels, and possibly surgical tissue. That requires nutrients.

Focus on:

• Protein at every meal (eggs, chicken, Greek yogurt, legumes)
• Iron-rich foods (especially after blood loss)
• Collagen-supporting foods (bone broth, citrus, berries)
• Staying hydrated (especially if breastfeeding)

💡 Tip: Keep easy, high-protein snacks within arm’s reach of your nursing or feeding station.

3. Support Your Core the Right Way (Especially After C-Section)

Your abdominal wall stretched dramatically during pregnancy. Many women experience diastasis recti (ab separation).

Helpful practices include:

• Gentle core reconnection exercises (heel slides, pelvic tilts)
• Avoiding crunches and intense ab workouts early on
• Using a supportive wrap if recommended
• SRC shorts/leggings can be worn 24/7 and help with your recovery
• Scar massage (once cleared by your provider)

💡 Small, consistent exercises are more effective than jumping back into intense workouts too soon.

4. Regulate Your Nervous System Daily

Birth is physically demanding — and emotionally intense. Stress slows healing.

Try:

• 5 minutes of slow breathing (inhale 4, exhale 6)
• Short outdoor walks for sunlight exposure
• Skin-to-skin time with your baby
• Gentle journaling to process your experience

💡 Lower stress hormones = better tissue repair and hormone balance.

5. Protect Your Sleep in Creative Ways

You may not get 8 uninterrupted hours — but you can protect your rest strategically.

Try:

• Splitting night duties if possible
• Going to bed earlier instead of scrolling
• Napping once during the day (even 20–30 minutes helps)
• Keeping nighttime lights dim to protect melatonin

💡 Deep sleep is when growth hormone peaks — essential for physical repair.