A Guide to Postnatal Recovery
Bringing a baby into the world is a monumental event. In the weeks and months that follow, your focus naturally shifts to your new arrival. But this postpartum period, often called the fourth trimester, is also a crucial time for your own healing and recovery. It’s a time of immense physical and emotional change, and it’s common to feel like your body is completely different. Many women wonder what’s “normal” and what isn’t.
This article is here to offer some clarity and reassurance. We’ll discuss the most common postnatal issues we see at our clinic, explain why specialist Women’s Health physiotherapy is so beneficial, and guide you on the support available to you right here in West London. Your recovery journey is unique, and taking proactive steps to support your body is one of the most powerful things you can do for yourself and your family.
Disclaimer: This blog provides general information and is not a substitute for professional medical advice. Always seek the guidance of a qualified health provider for any health concerns.
Your Body After Birth: A Time of Healing
The postnatal period is a time of profound recalibration. Hormones are shifting, tissues are healing, and you’re adapting to the new physical demands of lifting, carrying, and feeding your baby. While your body has an amazing capacity to recover, it’s common for certain symptoms to linger. The key thing to remember is that while issues like leaking or pain are common, they don’t have to be your new normal. Expert guidance can make all the difference in restoring your strength and confidence.
Most Common Postnatal Recovery Issues
The pelvic floor is a group of muscles that form an important supportive sling at the base of your pelvis. Pregnancy and childbirth put these muscles under significant strain. When they are weakened, you might experience symptoms like:
1. Pelvic Floor Weakness (Stress & Urgency Issues)
The pelvic floor is a group of muscles that form an important supportive sling at the base of your pelvis. Pregnancy and childbirth put these muscles under significant strain. When they are weakened, you might experience symptoms like:
- Leaking urine when you cough, sneeze, laugh, or jump (stress urinary incontinence).
- A sudden, overwhelming need to get to the toilet (urgency).
- A feeling of heaviness or pressure in the vaginal area.
- Pain with intercourse
Many women assume this is just part of being a new mum, but it’s a sign that your core system needs support. A specialist women’s pelvic health physio can teach you how to correctly perform pelvic floor exercises (it’s more than just squeezing!) to rebuild strength and control.
2. Diastasis Recti (Abdominal Separation)
Diastasis recti is the thinning and widening of the connective tissue (the linea alba) that runs down the midline of your abdomen, connecting your “six-pack” muscles. It’s a natural adaptation during pregnancy to make room for your growing baby. Postnatally, you might notice a bulge or “doming” in the middle of your stomach, especially when you sit up or lean back. While the “gap” is often the focus, the real goal of rehabilitation is to restore tension and function to the abdominal wall so it can effectively support your back and transfer loads.
3. Lower Back and Pelvic Girdle Pain
Do you have persistent aching in your lower back or pain around your hips and pubic bone? This is incredibly common. During pregnancy, the hormone relaxin softens your ligaments, and your posture changes to accommodate your bump. After birth, your body is dealing with weakened core muscles and the new, repetitive tasks of motherhood – lifting a car seat, feeding in awkward positions, and carrying your growing baby. These factors can lead to significant lower back or pelvic girdle pain (PGP).
4. Scar Issues from C-Section Episiotomy or Perineal Tearing
C section scars can present as slightly raised, sore, puffy or with ‘overhang’, tight or pinned in, or may seem absolutely fine. However the scar presents, a specialist women’s health assessment is recommended to help ensure optimal recovery.
Whether you had a natural tear or an episiotomy during delivery, the resulting scar tissue in the perineum can sometimes cause problems. Symptoms may include a feeling of tightness, sensitivity, or pain in the scar area. This discomfort can affect your ability to sit comfortably, wear certain clothes, or engage your pelvic floor properly. Whatever is your scar issue, gentle scar massage techniques and targeted exercises can help improve tissue mobility and reduce sensitivity.
When Should You See A Physio After Birth?
It is highly recommended to have a postnatal physiotherapy assessment, sometimes called a ‘Postnatal MOT,’ around 6-8 weeks after giving birth. This allows a specialist to assess your pelvic floor function, abdominal muscle recovery, posture, and any specific pains. However, it is never too late to seek help for postnatal issues, even months or years down the line.
Why an Assessment with a Specialist Women’s Health Physio Matters
Seeing a specialist postnatal physio isn’t about finding things wrong; it’s about getting a personalised roadmap for your recovery. An assessment helps you understand exactly what your body needs to heal well. It empowers you with the right knowledge to prevent long-term issues and ensures you can get back to the activities you love, whether that’s running, yoga, or just playing with your kids without pain.
We focus on building a strong foundation, helping you feel capable and in control of your body. It’s about a safe return to exercise and daily life. A Mummy MOT or a Women’s Health Assessment, here at w5Physio is a fantastic opportunity to receive the right therapy for you.
How Women’s Health Physiotherapy Helps
When you book a women’s health physiotherapy appointment or a Mummy MOT, you receive one-on-one, confidential care tailored completely to you by our women’s health specialist, Vicky Carey. We don’t believe in a one-size-fits-all approach. Here’s what you can expect:
- A Comprehensive Assessment: We start by listening. We’ll discuss your birth experience, symptoms, and goals. We then assess your posture, breathing patterns, abdominal muscles, and, with your consent, your pelvic floor function.
- A Tailored Recovery Plan: Based on our findings, we create a specific plan for you. This often includes a bespoke exercise program to retrain your core and pelvic floor.
- Manual Therapy: We may use hands-on techniques like massage and soft tissue release to address scar tissue, muscle tightness, or joint stiffness.
- Education and Guidance: Knowledge is power. We’ll teach you about correct lifting techniques, optimal posture for feeding, and strategies for managing your daily physical load to support your recovery.
- Pacing & Load Management: We help you understand how to gradually increase your activity levels without causing a flare-up of your symptoms, ensuring a sustainable recovery.
Concerned about your postnatal recovery? A specialist assessment can give you clarity and a clear path forward.
Your Recovery Your Way – Local Support in Ealing & West London
The journey of motherhood is transformative, and your postnatal recovery is a vital part of that journey. It is not a race, and you don’t have to navigate it alone. Addressing pain or functional issues isn’t an indulgence; it’s essential healthcare that allows you to feel strong, confident, and comfortable in your own body. Seeking expert help from a women’s health physiotherapy specialist is a proactive and empowering step toward your long-term well-being.
Ready to take control of your postnatal recovery? Vicky Carey, our specialist women’s health physio and Mummy MOT practitioner, is here to help you.
Frequently Asked Questions
1. Is it too late to see a physio if my baby is over a year old?
Absolutely not. It is never too late to address issues like incontinence, diastasis recti, or pelvic pain. The body has an incredible ability to heal and strengthen at any stage, and we regularly help women years after their last pregnancy.
2. Do I need a GP referral to book an appointment?
No, you do not need a GP referral to see a private physiotherapist. You can book directly with us online or over the phone.
3. Can I bring my baby to the appointment?
Yes, of course! We understand the logistics of having a new baby. Our clinic is baby-friendly, so please feel free to bring your little one along if you need to.
Ready to take control of your postnatal recovery? Our expert women’s health physio and Mummy MOT Practitioner, Vicky Carey, here at W5Physio in Ealing is here to support you.
