Postpartum Recovery: How Physio Helps
New mothers deserve a proper return to exercise plan. Physiotherapy bridges the gap between six week checkup and full return to running or gym, safely and confidently.
The first six weeks
Gentle breathing, pelvic floor activation, safe positioning for feeding, and short walks. Absolutely no sit ups or heavy lifting in this phase.
Weeks six to twelve
Progressive core rehabilitation, glute and hip strengthening, and a slow reintroduction of light impact activity. We screen for diastasis recti and pelvic floor issues here so we can tailor the plan.
Return to running
Usually from about twelve weeks postpartum, provided you meet basic strength and pelvic floor criteria. A walk run programme is safer than jumping straight back to previous mileage.
When to see a physiotherapist
Any leaking with cough or sneeze, back or pelvic pain that lingers past six weeks, a visible gap in the abdominal wall, or simply a desire for guidance before returning to gym or running.
Related physiotherapy services
Frequently asked questions
How soon after birth can I see a physio?+
Usually from about two to three weeks postpartum for gentle work, and from six weeks for progressive rehab.
Do I need pelvic floor assessment?+
Most patients benefit from a screening. We refer to a pelvic health specialist when internal assessment is needed.
Can I come after a caesarean?+
Yes. Postpartum rehab after a caesarean is just as important as after a vaginal birth.
Medical disclaimer: this article is general education and does not replace a personal assessment. If your pain is severe, worsening, or accompanied by numbness, weakness or loss of bladder or bowel control, seek care promptly.
Book with N S Physiotherapy
In clinic in Eco Park, Centurion, or home visits across Centurion and Midrand.
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