Tips from a Chiropractor for a Successful Postpartum Recovery
The postpartum recovery process lingers on every new mom’s mind. Some questions include how long the process might take and what it might entail. It is vital not to rush the recovery process. According to research, women often feel unprepared and fearful of the postpartum period. Whether you had a cesarean section or vaginal birth, everyone is different and there is no set timeline for recovery. What are some things you should focus on during the first months of postpartum recovery?
These tips from a chiropractor for a successful postpartum recovery will help guide you safely through the healing process. At Custom Chiropractor, we support new moms with personalized chiropractic care, massage therapy, and rehabilitation strategies designed specifically for postpartum healing.
Why Postpartum Recovery Requires Intention
One of the most important tips from a chiropractor for a successful postpartum recovery is understanding that healing is not a race. During pregnancy, your ligaments softened, your pelvis shifted, and your abdominal muscles stretched significantly. After delivery, your body needs time, support, and proper alignment to restore balance.
Without proper guidance, many women experience:
- Lower back pain
- Pelvic instability
- Neck and shoulder tension
- Sciatica
- Core weakness
- Postural strain
Following structured tips from a chiropractor for a successful postpartum recovery can reduce complications and promote long-term wellness.
1. Rest: The Foundation of Postpartum Healing
Rest, rest, rest! The first few weeks of postpartum recovery should primarily focus on rest. Rest should include lying down on your back without putting pressure on the abdomen or pelvic muscles. This is the time to focus on relaxing and enjoying your newborn baby.
Among the most essential tips from a chiropractor for a successful postpartum recovery is allowing your nervous system to reset. Adequate rest supports tissue repair, hormone regulation, and spinal recovery.
2. Walking: Gentle Movement After Two Weeks
After the first two weeks, it is important to keep moving but not push yourself. Start by taking short walks around the house. Dr. Mati recommends taking a 10-minute walk outside every day. You may also push your baby in a stroller while walking.
Gradually increase the length of your walks over time. Make sure to discontinue if you begin bleeding or experience increased pain.
One of the safest tips from a chiropractor for a successful postpartum recovery is progressive movement. Gentle walking improves circulation, reduces stiffness, and promotes pelvic alignment.
3. Core Stabilization: Protecting Your Spine
During recovery, it is important to stabilize your core. Core stabilization is especially important if you had a C-section. Remember that seven layers of abdominal muscle were cut in order for you to have your beautiful baby.
This means engaging your glutes, standing upright, and avoiding hunching over or guarding your abdomen. Keeping your core strong helps prevent back pain and improves posture.
These tips from a chiropractor for a successful postpartum recovery are critical for preventing chronic lumbar issues. Chiropractic adjustments can also improve nerve communication to your abdominal and pelvic muscles.
Learn more about our chiropractic care services designed to support postpartum spinal stability.
4. Breathing Exercises for Core and Pelvic Floor
Focus on your breathing. Take deep breaths from your diaphragm and limit chest breathing. With diaphragmatic breathing, focus on expanding the abdomen and engaging the pelvic floor.
Dr. Mati suggests taking deep breaths every time you feed your baby. Diaphragmatic breathing doubles as a gentle core exercise.
One of the most overlooked tips from a chiropractor for a successful postpartum recovery is retraining breathing mechanics. Proper breathing improves posture, stabilizes the spine, and enhances pelvic floor healing.
5. When Can You Work Out Again?
Depending on your delivery method (C-section or vaginal birth), the waiting period before resuming intense workouts varies. Always visit your healthcare provider before returning to your pre-pregnancy routine.
- After vaginal birth: You may resume exercising when you feel ready.
- After C-section: The waiting period is typically a minimum of 6 weeks.
Start slowly and avoid doing too much too fast. Every body is different.
A major component of tips from a chiropractor for a successful postpartum recovery is gradual progression. Chiropractic evaluations can identify imbalances before you return to higher-impact exercise.
6. Pelvic Floor Training
Pelvic floor muscle training (PFMT), is important during pregnancy and postpartum to prevent urinary incontinence. It is recommended to perform 30 to 45 Kegels per day, or 8 Kegels three times a day.
Dr. Mati describes Kegels as imagining your pelvic floor muscles have a straw through them. As you contract, you pull those muscles up through a straw. As you relax, you let them return down.
These tips from a chiropractor for a successful postpartum recovery strengthen foundational muscles that support the spine and pelvis.
7. Core Strengthening Progression
Once cleared by your healthcare provider, you can intensify workouts to include safe core strengthening exercises. Avoid excessive crunches early on. Focus on stability-based movements.
Continue to limit guarding and hunching. Posture remains critical during every phase of recovery.
Our article on Massage and Chiropractic: A Powerful Combination explains how soft tissue therapy enhances muscle recovery.
8. Posture and Ergonomics While Caring for Baby
Your posture is always important. Maintain proper ergonomics while feeding, lifting, and carrying your baby. Incorporate door stretches, wall angels, and cat-cow exercises.
Consistently practicing these tips from a chiropractor for a successful postpartum recovery reduces upper back and neck tension.
If tension persists, explore our Massage Therapy in Santa Clara services for added support.
9. Scar Care After C-Section or Vaginal Tears
Scar healing, desensitizing, and mobilization are important for moms with C-sections or vaginal tears. Keep scars clean and consult your healthcare provider before beginning desensitization.
C-Section Scar
In the first few days after surgery, the area may feel sensitive to clothing. You may begin nerve desensitization around the scar using cotton balls or a clean washcloth twice daily. After one month, you may gently apply these fabrics directly to the incision site if cleared by your provider.
One of the advanced tips from a chiropractor for a successful postpartum recovery includes scar mobility work once healing is complete. Restricted scar tissue can affect posture and core engagement.
10. Schedule Postpartum Chiropractic Evaluations
Routine evaluations are among the smartest tips from a chiropractor for a successful postpartum recovery. Even subtle pelvic misalignments can lead to long-term dysfunction if ignored.
Early chiropractic care helps:
- Restore pelvic alignment
- Reduce lower back pain
- Improve posture
- Support nervous system regulation
- Enhance overall recovery timelines
Visit our About Us page to learn how our certified Doctors of Chiropractic and licensed Massage Therapists collaborate to create personalized postpartum recovery plans.
Final Thoughts on Postpartum Recovery
Your body has done something extraordinary. These tips from a chiropractor for a successful postpartum recovery emphasize rest, gentle movement, core stabilization, pelvic floor strengthening, scar care, and spinal alignment.
Remember: there is no universal timeline. Healing takes patience and professional guidance. If you are in Santa Clara or the surrounding South Bay area, the team at Custom Chiropractor is here to support your recovery journey with compassionate, personalized care.
Book your postpartum consultation today and take the next step toward a successful postpartum recovery.
