Before becoming a mom myself, I had ideas about what postpartum recovery would look like and what would matter most after birth. And while some of those things absolutely did, there were also several surprisingly simple things that made a much bigger difference in my healing than I ever expected.
As a chiropractor working with pregnant and postpartum moms, I had recommendations I often shared, but going through postpartum personally gave me a whole new perspective. Some of the things that made the biggest difference were slower, simpler, and honestly not talked about enough.
These are the postpartum recovery supports I now recommend even more strongly, not just because I’ve seen them help patients, but because they truly helped me too.
And if there’s one postpartum motto I wish every mom (or even anyone healing) embraced, it’s this:
Slow is fast.
Postpartum recovery really showed me that healing doesn’t happen faster when we push harder. In many ways, the more we slow down and intentionally support the body, the smoother recovery can feel.
Here are 10 surprisingly helpful things I recommend for postpartum healing…things that genuinely helped me and continue to help so many of the moms I care for, too:
1. A “Lying-In” Period (even if it feels hard)
One of the most surprising things I recommend postpartum is doing less than you think you should.
We live in a culture that celebrates “bouncing back,” but postpartum healing asks for something different.
One thing that genuinely helped me was embracing the idea of a lying-in period: staying close to bed, avoiding stairs as much as possible for several days, resting deeply, and allowing healing to be the priority.
Did I do this perfectly? No.
But every time I slowed down instead of pushing through, I noticed a difference in how my body felt.
This is definitely part of postpartum healing I recommend to all postpartum moms. It’s important to keep this in mind:
Rest more than feels productive.
Postpartum is not the time to prove how much you can get done. The to-do list will still be there later. This season is for healing, resting, nourishing your body, and soaking in time with your baby. If someone else can help carry the load right now—let them.
2. Nourishing Foods Over “Healthy Eating Pressure”
One thing that I really noticed postpartum was how much better I felt when I focused less on eating perfectly and more on simply being deeply nourished.
The things I craved and benefited from most were:
Warm broths and soups
Mineral-rich teas
Quality protein
Easy-to-digest meals
Healthy fats
Postpartum is not the time to restrict.
Your body is rebuilding.
When I talk to postpartum moms, I encourage them to think:
“How can I nourish myself?” instead of “How can I bounce back?”
And if there’s one practical thing I recommend, it’s this: plan for nourishment ahead of time and ask for help with meals if you can. Whether that means freezer meals, a meal train, family helping with food, grocery delivery, or simple prep before baby arrives, having easy, nourishing foods ready makes such a difference!
Think grab-and-go protein options, soups, broths, overnight oats, egg bites, smoothie packs, prepped snacks, and easy-to-reheat meals. Postpartum is exhausting enough…you shouldn’t have to figure out what to eat when you’re healing and caring for a newborn.
3. Hydration is More than Water
This one surprised me.
I expected to just drink more water postpartum.
But what actually helped? Hydration plus electrolytes.
Between healing, hormone shifts, feeding a baby, interrupted sleep, and overall recovery, I realized my body needed more support than plain water alone. I noticed a difference in my energy, body, milk supply, and overall feeling of depletion when I prioritized minerals and electrolytes.
This is something I recommend to postpartum moms because so many are depleted without even realizing it!
A few simple hydration tips that can make a big difference postpartum:
Add electrolytes or minerals daily (especially if breastfeeding)
Keep water within reach everywhere: feeding station, bedside, diaper caddy, couch, car
Drink before you feel thirsty since it’s easy to forget when caring for a baby
Pair hydration with nourishment (protein, healthy fats, mineral-rich foods)
Think beyond plain water: broths, herbal teas, coconut water, mineral-rich drinks, and electrolytes/electrolyte packs all count
One easy habit that helped me? Getting in the routine of drinking water or electrolytes every time I fed my baby. Small habits like that can make a huge difference especially when you’re early postpartum.
4. Barefoot Walking + Grounding for Nervous System Support
I didn’t expect something so simple to help so much!
Getting outside barefoot, sitting in the sun, or taking a slow walk became incredibly regulating for me postpartum (I even went on barefoot walks in our neighborhood!).
When life felt overstimulating or overwhelming, grounding helped me reconnect.
And no, it doesn’t need to be an hour-long wellness routine.
Sometimes it’s just:
Holding your baby outside
Five quiet minutes in the grass
Fresh air between feeds
Small moments matter!
5. Breathwork is Absolutely Essential
As a chiropractor, I already appreciated breathing mechanics.
But postpartum made me value breathwork on an entirely different level.
Pregnancy and birth impact so much, including the way we breathe. Your diaphragm, core, rib cage, and pelvic floor have all adapted during pregnancy and are now healing, reconnecting, and resetting postpartum. The diaphragm especially works closely with the core and pelvic floor, so gentle breathing can be such an important part of recovery.
Breathwork helped me reconnect to my core, calm my nervous system, and feel more connected to my body again during postpartum healing.
And this doesn’t have to be complicated.
Sometimes it looked like:
Slow belly breathing while feeding the baby
Gentle diaphragmatic breathing before sleep
Intentional exhaling during overwhelming moments
Simple breathwork to reconnect the core and pelvic floor
For moms feeling overwhelmed, depleted, or disconnected from their body, breathwork can be such a simple, gentle place to start. Sometimes healing starts with simply slowing down enough to breathe.
6. Protect Your Mindset (and giving yourself grace)
One of the biggest surprises postpartum?
How mental and emotional healing matters too.
I recommend creating realistic expectations, protecting your peace where possible, leaning into prayer, and reminding yourself often:
Healing isn’t linear.
You are not behind. You are recovering.
Some days are survival mode. Some days feel easier.
Both are normal.
7. Chiropractic + Massage (earlier than most would think!)
Most moms wait until they feel miserable before seeking support. I wish more moms knew they don’t have to.
Postpartum tension is real. Between feeding positions, holding and carrying baby, sleep deprivation, hormonal shifts, and long hours in less-than-ideal posture, it’s no surprise so many moms experience neck tension, headaches, rib discomfort, SI and low back pain, or that constant “everything feels tight” feeling.
While some discomfort may feel common postpartum, it doesn’t mean you have to just push through it.
Regular chiropractic care and massage made a big difference for me personally, not just physically, but in helping me feel more supported, regulated, and connected to my body again.
Chiropractic care can support alignment, nervous system regulation, posture and pelvic balance, rib and low back comfort, and overall mobility, while massage helps release the muscle tension that builds from feeding, carrying baby, stress, and lack of sleep.
The good news is you can start as soon after birth as you feel ready, and it’s something I continue to recommend because I see how much better moms often feel when they’re supported…rather than waiting until they’re completely depleted.
8. Ask for more Support than Feels Comfortable
This one can be hard.
But postpartum was never meant to be done alone.
Whether it’s a doula, partner, family member, meal train, friend, or help with older kids—I recommend building support before baby arrives whenever possible.
One thing postpartum taught me?
Receiving support is part of healing.
9. Herbs + Tinctures for Healing Support
Something I came to appreciate postpartum was how supportive herbs and tinctures could be during healing.
Nourishing teas, nervous system support, mineral-rich herbs, and specific postpartum herbal support/tinctures felt like another way of caring for my body during such a demanding season.
Of course, especially while breastfeeding, support should be individualized, but specific and intentful herbal support can be a beautiful addition to postpartum recovery.
10. I Recommend Pelvic Floor Physical Therapy (Even if You Don’t Think Anything is Wrong)
This is one postpartum recovery recommendation I feel especially passionate about, and honestly, something every postpartum mom can benefit from, even if everything seems “fine.”
Before postpartum, I think many of us assume pelvic floor therapy is only for major symptoms. But what surprised me is how supportive it can be for overall recovery, prevention, and reconnecting with your body after birth.
Pregnancy and birth impact so much more than we often realize: your core, breathing mechanics, posture, pressure management, scar tissue, pelvic alignment, and nervous system regulation all play a role in healing.
A pelvic floor physical therapist can help support:
Core recovery and abdominal healing
Diastasis recti
Leakage (even occasional)
Pelvic heaviness or pressure
Pain with movement or intimacy
C-section or perineal scar healing
Low back, hip, or Pelvis/SI discomfort
Returning to exercise safely
Better breathing and core connection
And here’s something I wish more people knew:
You do not need to wait until symptoms become “bad enough” to seek care.
In fact, support can be incredibly helpful even if you simply want to make sure your body is healing well after pregnancy and birth.
And if you’re reading this years after having babies? It is absolutely not too late.
You can start pelvic floor therapy at any point postpartum: weeks, months, or even years later! I’ve seen so many women realize symptoms they thought were “just part of motherhood” were actually things that could improve with the right care, focus, and support.
You deserve more than being told to just “wait and see.”
Postpartum healing deserves support…no matter how long it has been since birth.
If I could go back and tell myself one thing postpartum, it would be this:
Slow down more.
What does that look like:
Rest more.
Ask for help sooner.
Nourish deeper.
Release unrealistic expectations.
Because the truth is:
Slow is fast.
The more we support healing in the beginning, the stronger the foundation becomes later.
And yes, you deserve this kind of healing and support, too.
In Health and Blessings,
Dr. Abbey
@clechiropractic
216-952-3830