A Physio’s Guide To Pregnancy Recovery
Many new mums underestimate just how much their bodies go through during pregnancy and childbirth, often trying to “bounce back” too quickly. Recovery is a gradual process, and guided support can make all the difference in safely rebuilding strength, mobility, and confidence. At Formation Physiotherapy our women’s health specialists provide tailored physiotherapy that helps you reconnect with your body and regain functional wellbeing.
“Our approach focuses on guided recovery that not only restores strength and movement but also reduces the risk of long-term complications.”
Through careful assessment, personalised exercises, manual therapy, and expert advice, our team supports new mums in rebuilding core and pelvic floor function, improving posture and movement, and regaining the confidence to move comfortably in everyday life. With structured, physiotherapist-led guidance, recovery is safer, more effective, and tailored to your individual needs.
Table of Contents
A Physio’s Guide To Pregnancy Recovery
A Physio’s Stage-by Stage Guide to Pregnancy Recovery
Stage 1 – Prenatal Preparation (During Pregnancy)
Stage 2 – Early Postnatal Recovery (0–6 Weeks)
Stage 3 – Rebuilding Foundations (6–12 Weeks Postpartum)
Stage 4 – Functional Strength & Return to Exercise (3–6 Months Postpartum)
Stage 5 – Long-Term Recovery & Performance (6–12 Months and Beyond)
Why Is Pregnancy Recovery Physiotherapy So Important?
Common Post-Pregnancy Issues Physiotherapy Can Help With
Pelvic Floor Weakness and Incontinence
Diastasis Recti (Abdominal Separation)
C-Section Scar Recovery
Lower Back and Pelvic Girdle Pain
Pregnancy Recovery Tips From a Physiotherapist
FAQs
Why Choose Formation Physiotherapy For Pregnancy Recovery?
A Physio’s Stage-by-Stage Guide to Pregnancy Recovery
Stage 1 – Prenatal Preparation (During Pregnancy)
What’s happening to your body:
During pregnancy, your body undergoes significant changes in muscles, joints, and posture. Hormonal shifts particularly the release of relaxin, loosen ligaments to prepare for childbirth, which can lead to changes to the musculoskeletal structure in the pelvis and can increased your risk of back or hip discomfort. Posture naturally adapts as your bump grows which places extra strain on the spine, shoulders, and core muscles.
Physiotherapy focus:
Prenatal physiotherapy aims to build strength and mobility before birth, helping you maintain stability, reduce any symptoms of pain and to prepare you for delivery. Key areas of focus include pelvic floor activation, gentle Pilates or mobility work, postural awareness, and managing common pregnancy issues such as pelvic girdle pain or back ache. According to POGP, specialist physiotherapy assessment and management should be offered to pregnant women with musculoskeletal or pelvic issues to improve outcomes and reduce discomfort.
Practical tips and habits:
Practice pelvic floor exercises daily to support core stability and bladder control.
Incorporate gentle mobility or Pilates movements to maintain flexibility in the hips, spine, and shoulders.
Be mindful of posture when sitting, standing, or lifting; use supportive seating where possible.
Listen to your body — avoid movements that trigger pain and adapt exercises as your pregnancy progresses.
When to seek physiotherapy:
If you experience any pain during pregnancy first speak with your primary care provider or midwife. If you suspect that pain is coming your musculoskeletal system consulting a physiotherapist can firstly help to identify the cause and then build a treatment plan to ensure that symptoms do not worsen. Early guidance from a specialist is strongly recommended by the NHS, which highlights the importance of early identification and treatment of pelvic-floor and musculoskeletal issues during pregnancy.
Stage 2 – Early Postnatal Recovery (0–6 Weeks)
What’s happening to your body:
In the early weeks after birth your body is focused on rest and healing. Hormone levels begin to shift again, your pelvic floor and abdominal tissues are recovering from stretching or birth trauma, and everyday tasks like feeding, lifting, and holding your baby can influence posture and strain sensitive tissues. Fatigue, swelling, and emotional overwhelm are also normal during this stage.
Physiotherapy focus:
Postnatal physiotherapy in these early weeks centres on gentle reactivation of your body’s foundations—supporting healing without overloading recovering tissues. This typically includes breathing techniques to reconnect with the deep core, early pelvic floor awareness exercises, posture support for comfortable feeding and carrying and light mobility to ease stiffness. The POGP also emphasises that specialist physiotherapists play a key role in early pelvic health recovery following childbirth and encourages women to seek guidance rather than wait for problems to resolve on their own
Practical tips and habits:
Begin with breath-led pelvic floor engagement focusing on gentle activation rather than strong contractions.
Use supported feeding positions to reduce neck, shoulder, and low-back strain.
Add light mobility and short walks.
Listen to your body — rest is essential, and discomfort is a signal to pause or modify.
Wait for your GP 6-week check before resuming structured or higher-intensity exercise.
A helpful reminder:
“Doing nothing” is not recovery — even very light physiotherapy guidance in the early days can support circulation, tissue healing, pelvic floor coordination, and mental wellbeing. Gentle movement and awareness-based exercises, when guided by a physiotherapist set the foundation for safer and more confident long-term recovery.
Stage 3: Rebuilding Foundations (6–12 Weeks Postpartum)
What’s happening to your body:
By 6–12 weeks postpartum your body is still healing. The pelvic floor, abdominal wall and core musculature are still regaining strength and coordination and tissues such as the fascia from a C-section are continuing to remodel. It is important to emphasis how the standard “6-week clearance” does not mean full recovery and highlights the need for a structured return to activity.
Physiotherapy focus:
During this stage your physiotherapist will guide re-education of the core and pelvic floor, safe progressions in strength and movement, and specific strategies for issues like diastasis recti or C-section recovery.
Practical tips and habits:
Begin with core and pelvic floor re-activation, perhaps couching pelvic floor lifts within breathing and light movement.
Incorporate a graded walking programme, as light cardiovascular movement early postpartum supports circulation and tissue remodelling, and is specifically encouraged in the literature.
Add gentle strength exercises targeting glutes, hips and posture once activation is comfortable—progress slowly.
Monitor your body’s response—if you experience heaviness, bulging, or leakages you should reduce activity and seek assessment with our Pelvic Health Physiotherapist.
Book a postnatal physiotherapy assessment to tailor your plan: individual variation is high, and the research identifies structured rehabilitation as key for safe recovery.
Empowering reminder:
This phase lays the true foundation for your long-term strength, movement and confidence. With physiotherapist-led guidance aligned with the evidence-based timelines you’ll rebuild not just activity, but stability and function that supports both daily life and future exercise.
Stage 4 – Functional Strength & Return to Exercise (3–6 Months Postpartum)
What’s happening to your body:
Between 3–6 months postpartum many women feel ready to move beyond early rehabilitation and begin rebuilding full-body fitness. However pelvic floor strength, abdominal tension, balance, and coordination are often still developing. Research on postpartum rehabilitation highlights that this phase is where women commonly increase activity too quickly, leading to flare-ups of pelvic floor symptoms, core instability, or musculoskeletal injury if progression isn’t guided.
Physiotherapy focus:
At this stage, physiotherapy supports your transition from controlled rehab movements to functional strength training. Your physio will refine movement patterns, improve postural control, and help you build strength through progressive loading. This is also when targeted testing may be used to assess readiness for higher-impact exercise such as running, HIIT, gym training, or sport. Professional guidelines, including those from the POGP and recent postpartum return-to-sport literature emphasise that structured progression significantly reduces risk of injury or pelvic floor relapse.
Practical tips and habits:
Prioritise functional strength: squats, hip hinges, step-ups, and lifting patterns that mirror daily life.
Use gradual load progression—increasing volume and intensity only when core and pelvic floor symptoms remain stable.
Consider combining strength sessions with a graded walking or low-impact cardio programme, supporting endurance without overloading healing tissues.
If returning to running, follow an evidence-based progression and book a physio assessment to check pelvic floor function, abdominal tension, and biomechanics.
Pay attention to warning signs (pelvic heaviness, leakage, doming, or joint pain); these signals mean you need modified support.
Empowering reminder:
This stage is not about rushing, but about reclaiming strength and confidence in your body with expert guidance. With the right physiotherapy support, you can return to running, the gym, or your sport safely — rebuilding resilience and reducing the risk of future injury or pelvic floor dysfunction.
Stage 5 – Long-Term Recovery & Performance (6–12 Months and Beyond)
What’s happening to your body:
Beyond six months postpartum, your body is no longer in the early recovery phase — but you are still adapting to the long-term physical changes of pregnancy and birth. Hormonal shifts, core stability, pelvic floor strength, and musculoskeletal balance continue to evolve well into the first year (and beyond). Many women feel “mostly recovered” at this stage, yet still experience pockets of weakness, reduced endurance, or occasional pelvic floor or back symptoms which is completely normal.
Physiotherapy focus:
This stage moves from rehabilitation into long-term physical resilience. Your physiotherapist will help you refine strength training, maintain pelvic floor conditioning, and address any lingering issues such as diastasis recti, pelvic girdle discomfort, or mobility limitations. Research and professional guidance — including POGP recommendations — highlight that postpartum recovery is a year-long process, and ongoing physiotherapy input can reduce recurrence of symptoms, support higher-level sport, and promote sustained pelvic health. Whether your goals include running, returning fully to the gym, participating in sport, or simply moving with more confidence, this is the phase where structured progression pays off.
Practical tips and habits:
Maintain a consistent strength programme, focusing on hips, glutes, core and full-body conditioning.
Keep pelvic floor exercises in your routine — long-term maintenance helps prevent future symptoms.
Continue progressing load and intensity gradually, especially if training for running, lifting, or high-impact sport.
Address any niggles or recurring discomfort early; these are signs your body needs guided support.
Book a follow-up or progress assessment with a Formation Physio physiotherapist to review your movement, strength, and pelvic floor function, and to refine your long-term plan.
Empowering reminder:
Recovery doesn’t end at 12 weeks — it evolves. With the right physiotherapy support, this stage is your opportunity to build strength, confidence, and long-term wellbeing that carries you through motherhood, sport, and everyday life.
Pregnancy Recovery Step By Step
Why Is Pregnancy Recovery Physiotherapy So Important?
Pregnancy and childbirth place immense physical demands on the body. The pelvic floor, core and abdominal wall, lower back and hip and pelvic joints all undergo major changes as they support a growing baby, adapt to hormonal shifts, and cope with the forces of labour or Caesarean birth. It’s completely normal for new mums to experience weakness, instability, or discomfort in the months that follow — your body has been through an extraordinary process.
At Formation Physio, we frequently help women with postnatal concerns such as:
Pelvic girdle or hip pain
Diastasis recti (abdominal separation)
Urinary incontinence or pelvic floor weakness
Lower back pain from lifting and feeding positions
C-section scar tightness, sensitivity, or reduced mobility
These issues are incredibly common, but they’re not something you just have to “put up with.” With the right guidance, they can be treated effectively and safely.
Structured, physiotherapist-led rehabilitation does more than ease symptoms. It helps you:
Rebuild strength and stability in the correct order
Support tissue healing through targeted load and movement
Prevent long-term issues such as prolapse, chronic back pain, or persistent diastasis
Improve confidence, body awareness, and emotional wellbeing
Return to daily activities, exercise, and sport safely
Research consistently shows that guided postpartum rehabilitation supports more complete and efficient recovery than ad-hoc exercise alone. General postnatal exercise classes can be a great way to move — but they’re not a replacement for physiotherapy. A physio-led approach includes clinical assessment, checks pelvic floor and abdominal function, identifies compensations or weaknesses, and creates a plan tailored to your birth experience, symptoms, and goals. It ensures the exercise you’re doing is building you up — not setting you back.
Common Post-Pregnancy Issues Physiotherapy Can Help With
Pelvic Floor Weakness and Incontinence
Pregnancy and birth place significant load on the pelvic floor muscles, which can become stretched, weakened, or less coordinated. This can lead to symptoms such as leakage, urgency, heaviness, or a feeling of reduced control. Physiotherapy supports recovery by assessing how the pelvic floor is functioning and guiding you through tailored pelvic floor training, breathing strategies, and core coordination work. This helps restore strength, improve bladder control, and prevent longer-term issues such as prolapse. Early, professional support makes a measurable difference to both comfort and confidence.
Diastasis Recti (Abdominal Separation)
Diastasis recti occurs when the two sides of the abdominal wall move apart during pregnancy, creating a gap or reduced tension through the midline. Many women notice postnatal “doming,” weakness, or difficulty with certain movements. A physiotherapist will assess the width and tension of the separation, then guide exercises that rebuild deep core connection — focusing on breathing, pelvic floor synergy, and progressive strengthening. This structured approach helps improve abdominal support, lower back stability, and overall functional strength.
C-Section Scar Recovery
A Caesarean birth involves an incision through multiple layers of tissue, which requires time and guided care during healing. Once the scar is fully closed and appropriate, your physiotherapist can introduce gentle scar massage, desensitisation techniques, and mobility work to reduce tightness or adhesions. Physio also supports a safe return to activity by gradually strengthening the abdominal wall and surrounding muscles without overloading healing tissues. This enhances comfort, improves movement, and contributes to long-term core stability.
Lower Back and Pelvic Girdle Pain
Postnatal back and pelvic pain are extremely common due to months of altered posture, ligament laxity, muscle imbalance, and new physical demands such as feeding and carrying your baby. Targeted physiotherapy helps relieve this discomfort by addressing alignment, improving hip and core strength, and correcting movement patterns. Your physio will also guide ergonomic strategies — like feeding positions and lifting techniques — that reduce strain. Over time, this improves stability, reduces pain, and supports confident, comfortable movement.
Pregnancy Recovery Tips From a Physiotherapist
1. Start Gentle Movement Early
Once your healthcare team confirms it’s safe, gentle movement — such as breathing exercises, pelvic tilts, and short walks — helps improve circulation, reduce stiffness, and support tissue healing. Early mobilisation is linked to better physical and emotional recovery, especially in the first few weeks.
2. Prioritise Pelvic Floor Exercises
The pelvic floor is affected by all types of birth. Begin with breath-led, gentle activations before progressing to longer holds and functional movements. A physiotherapist can check your technique, ensure you’re not over-bracing, and guide you through a safe progression.
3. Watch Your Posture and Lifting Mechanics
Feeding, carrying, and lifting your baby can strain the back, shoulders, and pelvis. Keeping your spine supported, bending your knees to lift, and adjusting feeding positions can significantly reduce pain and prevent reinjury.
4. Support Recovery With Good Nutrition and Hydration
Tissue healing requires adequate nutrients — including protein, healthy fats, vitamin C, and iron — and plenty of hydration, especially if breastfeeding. Think of nutrition as part of your rehabilitation foundation.
5. Return to Exercise Gradually
Even if you feel “ready,” your core and pelvic floor may still be healing. Follow a staged progression rather than jumping straight back into running, high-intensity training, or heavy lifting. Evidence-based guidelines — such as the postnatal return-to-running recommendations by Donnelly, Goom & Brockwell — suggest waiting at least 3 months and being assessed for readiness.
6. Don’t Ignore Pain or Persistent Symptoms
Pain, pelvic heaviness, doming through the tummy, or leaking are signs your body needs support — not signals to push harder. Listening to your body is essential for safe and lasting recovery.
7. Book a Postnatal Physiotherapy Assessment
A physiotherapist can assess your pelvic floor, abdominal wall, posture, strength, and movement patterns, then tailor a recovery plan to your birth experience and goals. This ensures you’re rebuilding safely and efficiently, and helps prevent long-term issues.
FAQs
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Description text goes herePhysiotherapy can usually begin a few days to weeks after an uncomplicated vaginal delivery, but for a C-section, it’s often recommended to wait until the incision has sufficiently healed, typically around 4–6 weeks. Early postpartum physiotherapy focuses on gentle pelvic floor, core, and posture exercises to aid recovery and prevent long-term issues.
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Description text goes hereThe body generally takes about 6 to 12 weeks to physically recover from childbirth, as hormones stabilize, the uterus returns to its pre-pregnancy size, and tissues heal. However, full recovery—including pelvic floor strength, abdominal muscles, and energy levels—can take 6 months to a couple of years and varies depending on factors like delivery type, complications, nutrition, and overall health.
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DescriptioLifting heavy objects too soon after giving birth can strain your healing muscles and tissues, especially the pelvic floor and abdominal muscles, which may still be weak. This can lead to pelvic organ prolapse, back pain, hernias, or delayed recovery, and may also increase the risk of incision complications if you had a C-section. Gentle lifting and gradually increasing strength under guidance is safer.n text goes here
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At pregnancy physiotherapy, you can expect an assessment of your posture, pelvic floor, and musculoskeletal health to identify discomforts like back pain, pelvic pain, or posture issues. The physiotherapist will provide tailored exercises, breathing techniques, posture advice, and pain management strategies to support mobility, reduce discomfort, and prepare your body for labor and delivery.
Why Choose Formation Physiotherapy For Pregnancy Recovery?
At Formation Physiotherapy, we have a special interest in women's health, with a focus on safe and effective pregnancy and postnatal recovery. All our clinics provide a personalised, evidence-based approach, with every programme run by experienced physiotherapists who understand the unique challenges of pregnancy and postnatal rehabilitation. Start your journey to recovery and regain strength with expert guidance—book an assessment with our women's health physiotherapists today.
Sources
https://thepogp.co.uk/_userfiles/pages/files/POGP-PGP%28Pros%29.pdf?
https://www.england.nhs.uk/long-read/implementation-guidance-perinatal-pelvic-health-services/
Selman R, Early K, Battles B, Seidenburg M, Wendel E, Westerlund S. Maximizing Recovery in the Postpartum Period: A Timeline for Rehabilitation from Pregnancy through Return to Sport. Int J Sports Phys Ther. 2022 Oct 1;17(6):1170-1183. doi: 10.26603/001c.37863. PMID: 36237644; PMCID: PMC9528725.
https://www.absolute.physio/wp-content/uploads/2019/09/returning-to-running-postnatal-guidelines.pdf