🤱 Postpartum Recovery: Gentle First Steps
PH
PureHealthness Editorial Team · Health writers & reviewers
📝 Last reviewed: August 2026
✔ Transparent sourcing · Some articles are AI-drafted, then reviewed & fact-checked by our team
📝 Last reviewed: August 2026
Weeks 0-2: rest, pelvic floor breathing, gentle walks around the house. No lifting beyond baby.
Weeks 3-6: walking builds up to 20-30 min; pelvic floor exercises daily; gentle core (deep breathing, pelvic tilts).
After your 6-week check: gradual return to strength — start at 50% of pre-pregnancy loads and progress slowly.
Red flags: heavy bleeding, fever, pain that worsens, or a feeling that "something is falling out" — see a pelvic health physio or doctor.
Diastasis recti is common — avoid crunches and heavy planks until assessed.
Emergency signals — contact your provider immediately: heavy bleeding, severe headache with vision changes, sudden severe swelling, fever, fluid leakage, decreased fetal movement, or contractions before 37 weeks.
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