Top Tips from a Women’s Health Physiotherapist When Recovering from a Vaginal Birth
Discover expert recovery advice from a women’s health physiotherapist after a vaginal birth. Learn how to restore pelvic floor strength, manage pain, and safely rebuild your body post-partum.
Bringing your baby into the world is a beautiful, transformative experience — but it also places incredible demands on your body. Many new mums are surprised by how long it takes to feel “normal” again after giving birth. As a women’s health physiotherapist, I help women navigate this recovery journey every day. With the right care and gentle guidance, your body can heal and become stronger than ever.
Here are my top physiotherapy tips for recovering from a vaginal birth — designed to support your body, boost healing, and help you feel confident again.
1. Prioritise Rest and Gentle Movement
In the first few weeks postpartum, rest is one of your greatest recovery tools. Your body needs time to heal from labour, hormonal shifts, and the physical demands of childbirth. Just remember it did take you 9 months to grow the baby! Try to rest when your baby rests and accept help from family or friends where possible. Horizontal rest can significantly help with pelvic floor and abdominal muscle healing by helping initially with reduction of swelling and therefore pain.
At the same time, gentle movement is also beneficial. Short, slow walks around your home (even starting with a couple of minutes at a time), gentle stretches, and deep breathing exercises improve circulation, reduce swelling, and prevent stiffness. Remember — recovery doesn’t mean complete immobility; it’s about balance.
2. Support and Reconnect With Your Pelvic Floor
Your pelvic floor muscles stretch dramatically during pregnancy and birth. Even without tearing or stitches, they need time and specific exercises to regain function.
You can start reconnecting through gentle pelvic floor exercises/activations (also known as Kegels). You can start ‘functional bracing’ as soon as you need to. This refers to gently squeezing the pelvic floor during an increase in intra-abdominal pressure such as coughing or sneezing to try and minimise/prevent leaking.
If you had stitches or a perineal tear, wait until your discomfort eases, then start gradually. A women’s health physiotherapy assessment can ensure you’re activating the right muscles and progressing safely.
3. Ease Perineal Pain and Swelling
It’s normal to experience swelling and tenderness after a vaginal delivery. To soothe discomfort and promote healing:
Apply cold packs or ice pads wrapped in a clean cloth for 10–15 minutes.
Keep the perineal area clean and dry, and change pads regularly.
Gently pat dry the area instead of wiping after emptying your bladder until the stitches have dissolved.
Prioritise horizontal rest to reduce pressure on the perineum. This can include lying down or adopting more reclined positions to breastfeed.
Avoid long periods of sitting or standing where possible during the first couple of weeks.
4. Rebuild Core Strength Gradually
After pregnancy, your core muscles, including your deep abdominal layer (transversus abdominis), often weaken or separate (known as diastasis recti). Begin rebuilding by focusing on specific exercises to engage your rectus abdominus muscle.
Your physiotherapist can assess your abdominal wall, as early as 2-3 weeks postpartum, and guide you through safe, progressive postpartum core exercises that support long-term recovery and stability.
We now know the first 12 weeks postpartum are crucial for long-term recovery of your abdominal muscles and that doing things like wearing abdominal support garments and gradually loading your abdominal wall muscles early are some of the most important factors for reducing diastasis recti postpartum.
5. Watch for Signs That You Need Extra Support
Some symptoms after birth can signal your body needs professional help. See your GP or a women’s health physiotherapist if you notice:
Bladder or bowel leakage when sneezing, coughing, or exercising.
A sensation of heaviness, pressure, or bulging in the vagina that does not ease overtime or with rest
Pain during sex or ongoing pelvic discomfort.
Difficulty engaging your pelvic floor or a visible abdominal separation.
Addressing these issues early helps prevent long-term complications and supports full pelvic health recovery.
6. Nurture Whole-Body Healing
Your recovery isn’t only physical — it’s emotional and mental too. Support your wellbeing with:
Nutritious, balanced meals and plenty of hydration.
Proper posture while feeding or holding your baby.
Gentle stretching to release tight shoulders and back muscles.
Being kind to yourself — remember, every woman’s recovery timeline is unique.
This period isn’t about “bouncing back”; it’s about rebuilding a strong, functional body for motherhood.
Final Thoughts: When to See a Women’s Health Physiotherapist
Every new mother deserves professional guidance during postpartum recovery. A postnatal physiotherapy check (around six weeks or even earlier) can help assess your pelvic floor, core strength, and overall healing.
A women’s health physiotherapist will provide personalised exercises and strategies to help you return safely to daily activities, intimacy, and exercise.
If you’re in your postpartum journey and unsure what’s normal, don’t wait — book a postnatal physiotherapy appointment today to support your recovery and long-term wellbeing.