By Lindsey Himmel, Align PT
Whether you’re in the final weeks of pregnancy or freshly navigating life postpartum, your body is doing the most. You deserve support that honors the full scope of your recovery—and that starts with how you move, breathe, and care for your core. We asked a physical therapist (with a Pilates twist) to share five essential tips that every Mamala should know.
1. Lead with Breath-Driven Core Engagement
Your breath isn’t just a stress-relief tool—it’s the foundation of postpartum core recovery. 360° diaphragmatic breathing helps activate deep core muscles, like your transverse abdominis and pelvic floor, without strain.
Try this: Inhale to expand your ribs sideways and into your back. Then exhale with a soft, steady “Haaa” like you’re fogging up sunglasses. That breath-led movement builds stability and supports healing from the inside out.
2. Rebuild Alignment & Body Mechanics
Pregnancy and baby-carrying change your posture—fast. To minimize pain and protect your body, focus on neutral spine alignment and smarter movement patterns:
- Distribute weight evenly between both feet
- Use your legs (not your back) to lift
- Support your spine while feeding, pumping, or baby-wearing
Counterbalance tip: For every minute you’re hunched forward, add a chest-opening moment. Think wall angels, foam roller stretches, or thoracic extensions.
3. Don’t Rush Core Rehab
We know the “bounce back” pressure is real—but rushing core recovery can backfire. Skip the crunches and planks (for now) and start with gentle, breath-coordinated moves like heel slides, glute bridges, and supported core activations.
Healing first. Intensity later.
4. Prioritize Pelvic Floor Health
Leaks, heaviness, or discomfort aren’t just “part of motherhood”—they’re signs your pelvic floor needs support. Strength and relaxation both matter here.
Pro tip: Don’t hover over public toilets. Fully sit, relax, and allow proper pelvic floor coordination. And if you need help? A pelvic floor PT can guide safe, personalized healing.
5. Ask for Physical Therapy Support—You Deserve It
Pregnancy and postpartum recovery is full-body work. A physical therapist—especially one certified in the McKenzie Method (look for “MDT”)—can assess your posture, movement patterns, and guide you safely through recovery.
Good news? Many PTs offer virtual sessions, so you can get expert help without packing up the diaper bag.
You don’t have to figure this out alone. At Mamala, we believe in supporting the whole woman—mind, body, spirit, and snack time. Explore our collection of science-backed, nutrient-dense Support Snacks™ and join a community that gets it.
Frequently Asked Questions About Postpartum Recovery
Q: What are the best core exercises for postpartum recovery?
A: Start with breath-led movements that activate your deep core without strain. 360° diaphragmatic breathing, heel slides, glute bridges, and supported core activations are ideal. Skip crunches and planks early on—focus on healing first, intensity later.
Q: How does breathwork support postpartum healing?
A: Diaphragmatic breathing activates your transverse abdominis and pelvic floor—core muscles crucial for recovery. This breath-driven approach builds stability, improves posture, and supports healing from the inside out.
Q: When should I see a pelvic floor physical therapist after giving birth?
A: Ideally, every postpartum person would get an evaluation. If you’re experiencing leaks, heaviness, or pain, it’s worth seeing a pelvic floor PT. Many therapists offer virtual visits—accessible care from home.
Q: How do I protect my posture during postpartum activities like feeding or babywearing?
A: Use a neutral spine, distribute your weight evenly, and engage your core with breath. Add support pillows, stretch your chest regularly, and take breaks to prevent hunching or pain.
Q: Is it normal to feel pressure to “bounce back” after birth?
A: Yes, and it’s also okay to reject that pressure. Postpartum recovery is a gradual process, not a race. Focus on nourishment, strength, and rest. Your body deserves patience, support, and real food-as-medicine, not unrealistic expectations.
Q: Can I start core exercises if I had a C-section?
A: Yes—but start gently. Focus on breathwork and gentle activation (not crunches or planks). A pelvic floor PT can tailor a safe recovery plan for C-section healing.
Q: What movements should I avoid in early postpartum recovery?
A: Avoid high-impact workouts, crunches, or deep twisting until your core and pelvic floor are assessed. Gentle, coordinated movements are safer in the first 6–8 weeks.