In this article:
Understanding Postpartum Physiotherapy
Postpartum physiotherapy helps restore strength, alignment, and function in the body after childbirth. The goal is not to return to a “pre-baby” shape but to help the body feel strong, balanced, and capable again.
Why It Matters Beyond the Early Months
While the first six weeks after birth are often considered the recovery window, proper rehabilitation can take months or even years. The toddler phase, with its activities like lifting, bending, and chasing, requires strong support from your pelvic and core muscles.Physiotherapy helps by:
- Rebuilding weakened muscles—particularly those affected during pregnancy and birth.
- Improving posture and mobility—essential for feeding, carrying, and caring for a growing child.
- Preventing long-term issues, such as pelvic organ prolapse or chronic back pain.
The Pelvic Floor: The Core Foundation
Your pelvic floor is a group of muscles that act like a hammock to support the bladder, uterus, and bowel. These muscles stretch significantly during pregnancy and childbirth. Without proper rehabilitation, they can stay weak or tense, causing discomfort and other problems.
Common Pelvic Floor Concerns Postpartum
- Leaking urine or gas during laughter or sneezing
- A feeling of heaviness or pressure in the pelvic area
- Discomfort during physical activity
- Reduced core stability
How Physiotherapy Helps
- Pelvic Floor Exercises (Kegels): Gentle activation and relaxation cycles to improve control.
- Breathwork: Coordinating breath with pelvic engagement to restore natural pressure balance.
- Manual Therapy: For those with scar tissue or tension after a C-section or episiotomy.
- Lifestyle Adjustments: Learning safe ways to lift, squat, and move through daily tasks.
Core Recovery: Reconnecting from Within
The “core” includes not just the abs but also the diaphragm, deep back muscles, and pelvic floor. After childbirth, especially if there’s abdominal separation (diastasis recti), this connection weakens.
Recognising a Weak Core
- A persistent bulge or gap in the abdomen when sitting up
- Back pain when standing or lifting
- Difficulty maintaining balance or posture
Physiotherapy Strategies for Core Strength
- Deep Core Activation: Start with gentle exercises, such as pelvic tilts or engaging the transverse abdominis.
- Gradual Progression: Moving from low-impact moves to functional strength as healing improves.
- Posture Correction: Addressing slouching caused by feeding or babywearing.
- Functional Training: Practice bracing your core during daily activities, such as picking up your toddler.
Recovery Through the Toddler Years
By the time the baby becomes a toddler, new physical challenges appear. Lifting a 10–12 kg child, running after them, or crouching repeatedly demands endurance. The recovery focus evolves accordingly.
Incorporating Physiotherapy into Daily Life
- Lift Smart: Always bend the knees, not the waist. Engage the core before lifting.
- Use Playtime Wisely: Sit on the floor in a supported posture during play rather than slumping forward.
- Stay Consistent: Even 10 minutes of pelvic and core work daily can make a visible difference.
- Hydration and Nutrition: Consuming balanced meals and maintaining proper hydration support tissue healing.
At-Home Physiotherapy Tips
- Bridge Pose Variations: Strengthens the glutes and pelvic stabilisers.
- Bird Dog Exercise: Builds coordination and spinal support.
- Heel Slides: Gentle abdominal engagement for beginners.
- Wall Squats: Functional strength for daily movements.
- Mindful Breathing: Helps reconnect with the pelvic floor and calm the nervous system.
When to Seek Professional Help
While many start physiotherapy at home, some signs need professional attention:
- Ongoing leakage beyond three months postpartum.
- Pain in the pelvic or lower back region.
- Visible abdominal separation.
- Difficulty performing daily movements.
Beyond Physical Healing
Postpartum recovery is both emotional and physical. Fatigue, worries about body image, and lower confidence can all affect your wellbeing. Physiotherapy sessions can also be a time to reconnect with your body and remember its strength and resilience.
Consider coupling physiotherapy with:
- Mindful movement practices, such as yoga or gentle stretching.
- Adequate rest — not just sleep, but mindful pauses during the day.
- Support networks — talking to others going through similar journeys can ease isolation.
Sustaining Long-Term Strength
Postpartum physiotherapy is an important part of self-care, not a luxury. It helps parents build strength after childbirth so they can move, lift, and live confidently through the toddler years and beyond. Whether you start six weeks or sixteen months after delivery, every small step matters. Rebuilding from within is not just about recovery; it is about finding new strength.
Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.
FAQs on Rebuilding Strength After Birth: A Complete Guide to Postpartum Pelvic and Core Recovery in India
- Is it too late to start postpartum physiotherapy two years after delivery?
It is never too late. Your body continues to adapt for years after childbirth, and your muscles can respond to retraining at any time. Even if it has been two years or more, physiotherapy can help improve your posture, rebuild pelvic control, and reduce chronic pain. Many parents notice better endurance and comfort within weeks of regular practice. - How soon can one begin postpartum physiotherapy after childbirth?
Most physiotherapists in India suggest starting gentle breathing and pelvic floor awareness exercises a few days after a normal delivery, once your doctor says it is safe. For C-section recovery, you can usually begin light movement about six weeks after birth, with professional guidance. Initially, the focus is on healing and gentle activation before progressing to full exercises.