Postpartum Physiotherapy at Physio4U—Week-by-Week Recovery Guide (Birth to 1 Month)

Welcome to your personalized postpartum physiotherapy recovery guide by Dr. Shashwat’s Physio4U, the best physiotherapist in Lucknow—Advanced Physiotherapy & Pelvic Floor Rehab Center in Lucknow. This handout outlines essential exercises, healing techniques, and week-by-week care to help new mothers recover safely and confidently after childbirth.

Dr. Shashwat’s Physio4U – best physiotherapist in Lucknow
Advanced Physiotherapy & Pelvic Floor Rehab Center
Specializing in Postpartum Recovery & Women’s Health Physiotherapy

Postpartum Physiotherapy Guide (Birth to 1 Month)

Why Postpartum Physiotherapy Matters?

The postpartum period is a critical phase for recovery and restoring strength. Postpartum physiotherapy helps in:

✅ Healing and strengthening the pelvic floor & core
✅ Managing back pain, pelvic pain, and diastasis recti
✅ Improving posture & mobility
✅ Supporting C-section recovery
✅ Enhancing mental well-being & energy levels

PHYSIOTHERAPY MANAGEMENT: WEEK-BY-WEEK PLAN

Birth to Week 1: Early Recovery Phase with Postpartum Physiotherapy

🔹 Goals: Pain relief, circulation, gentle activation of core & pelvic floor.

✅ Breathing & Core Activation
• Diaphragmatic Breathing: Deep breathing to re-engage core & reduce stress (10 reps, 3x/day).
• Pelvic Floor Activation (Gentle Kegels): Slow contractions to improve bladder control (10 reps, 2x/day).

✅ Mobility & Circulation
• Ankle Pumps & Circles: Prevents blood clots and reduces swelling (10 reps, 2x/day).
• Pelvic Tilts (Lying or Sitting): Helps with lower back pain & core reactivation (10 reps, 2x/day).

✅ Posture & Ergonomics
• Correct sitting posture for feeding & carrying a baby.
• Use pillow support to prevent back pain.
• Log roll technique to get out of bed safely.

✅ Pain & Healing
• Ice packs for perineal swelling (if vaginal birth).
• Gentle scar care & avoid heavy lifting (if C-section)

Avoid high-impact movements, crunches, and heavy lifting.
Postpartum physiotherapy at this stage focuses on gentle movements and breathing to promote healing.

Weeks 2-3: Restoring Core & Mobility Through Postpartum Physiotherapy

🔹 Goals: Strengthen pelvic floor, improve posture, increase functional movements.
✅ Core & Pelvic Floor Strengthening
• TA Activation (Transverse Abdominis Engagement): Lie on back, pull belly in gently (10 reps, 2x/day).
• Glute Bridge (Pelvic Floor & Core Activation): Lift hips, squeeze glutes (10 reps, 2x/day).
• Heel Slides: Engage deep core while sliding one foot out (10 reps, 2x/day).

✅ Posture & Strength
• Seated Postural Awareness: Engage core while feeding the baby.
• Standing Shoulder Blade Squeeze: Improves posture & relieves upper back strain.

✅ Scar & C-Section Recovery
• Begin scar desensitization with light touch (if incision healed, no pain).
• Gentle stretching for hip & lower back mobility.

Avoid sit-ups, planks, and high-impact exercises.
Postpartum physiotherapy during this phase helps in transitioning safely from rest to movement.

Weeks 4-6: Strength & Functional Recovery with Postpartum Physiotherapy

🔹 Goals: Regain strength, return to functional movements, and improve endurance.
✅ Core & Diastasis Recti Recovery
• Modified Dead Bug: Slow arm & leg movements with core engagement (10 reps, 2x/day).
• Side Plank (Knee Support): Strengthens deep core & obliques (10 sec hold, 2x/day).
• Half-Kneeling Pallof Press: Resistance band exercise for core stability (10 reps, 2x/day).

✅ Functional Strength & Posture
• Squats with Core Engagement: Strengthens legs & improves posture (10 reps, 2x/day).
• Glute Bridges with Band: Activates glutes & supports lower back (10 reps, 2x/day).
• Bird Dog Exercise: Improves spinal stability & core control (10 reps per side, 2x/day).

✅ Return to Exercise Guidelines
• Walking: Start with 10-15 mins/day, gradually increase.
• Listen to your body: Stop if experiencing pain, heaviness, or leakage.

Avoid running, heavy lifting, and high-impact workouts (until cleared by a physiotherapist).
Postpartum physiotherapy here plays a key role in helping new mothers safely regain physical strength.

Common Postpartum Issues & Physiotherapy Solutions

🔹 Lower Back & Pelvic Girdle Pain
✅ Strengthen glutes & core (bridges, squats).
✅ Use lumbar support while feeding the baby.

🔹 Urinary Incontinence
✅ Perform pelvic floor exercises (Kegels, breathing).
✅ Avoid holding urine for long periods.

🔹 Diastasis Recti (Abdominal Separation)
✅ Check abdominal gap (finger-width test).
✅ Avoid crunches & planks until your core is strong.
✅ Focus on deep core engagement & TA activation.

🔹 C-Section Recovery
✅ Avoid lifting more than the baby’s weight for the first few weeks.
✅ Start scar mobilization after 6 weeks (gentle massage to prevent adhesions).
✅ Gradually reintroduce core exercises.

🔹 Postural Correction for Feeding & Lifting
✅ Keep shoulders relaxed; avoid hunching.
✅ Use ergonomic chairs & pillows for support.
✅ Engage the core when lifting the baby.

All of the above are key elements managed through guided postpartum physiotherapy.

When to See a Physiotherapist for Postpartum Physiotherapy?

Seek postpartum physiotherapy if you experience:
• Severe pelvic pain, back pain, or pubic pain.
• Diastasis recti greater than 2 fingers beyond 8 weeks.
• Leakage (urinary or fecal incontinence) beyond 6 weeks.
• Heaviness in the pelvis (sign of prolapse).
• Difficulty returning to daily activities or exercise.

Book Your Postpartum Physiotherapy Session Today!

🔹 Dr. Akansha—Women’s Health Physiotherapist & Pelvic Floor Rehab Specialist
📞 Call: 91294-91418 |
📍 Visit: Dr. Shashwat’s Physio4U Clinic, Lucknow

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