You've heard about the three trimesters of pregnancy, but there's a fourth! It starts after birth…and it might be the most important one to prepare for!
The "4th trimester" is the first 12 weeks postpartum, when your body, your hormones, and your entire nervous system are navigating the huge transition into motherhood. While much of your focus is on baby (understandably), your own healing, regulation, and support are essential, not just for your wellbeing, but also for bonding and your baby’s development, too.
Here are 3 things every pregnant woman should know about the 4th trimester before giving birth:
1. Your body needs (and deserves) time to heal
Birth is a physical and emotional experience, whether it’s vaginal or cesarean. Recovery is not something that happens overnight. This isn’t just about “getting your body back”; it’s about supporting your body forward and healing.
Before baby comes, consider:
Setting up pelvic floor therapy to support recovery from tearing, scar tissue, or pelvic instability
Scheduling postpartum chiropractic care to address shifts in alignment, back pain, or nursing posture issues
Planning for rest, nourishment, and gentle movement—especially in the first 40 days; ask for help and schedule support! Postpartum doulas are a great option in addition to the support of family and friends.
Pro tip: Make a postpartum care plan just like you would for your birth! Include providers, support people, meals, rest, and realistic expectations. Share this with your family and close friends so they know how best to help you and your family.
2. Expect your nervous system to experience ups and downs…preparing now will make the this period smoother
Sleep deprivation. New identity. Breastfeeding challenges. Emotional highs and lows. Once baby is here, your nervous system goes through a huge reset. Your body is learning a whole new rhythm
That’s why it’s so helpful to start building tools now, during pregnancy:
Learn breathing techniques, mindfulness, or nervous system regulation tools
Set up holistic postpartum care such as chiropractic, pelvic floor therapy, massage, and acupuncture care to support your body and nervous system’s healing and regulating
Talk to your support system about what you’ll need emotionally, not just physically
The more supported you are, the more present and connected you can be with baby.
3. It’s okay to ask for help; You were never meant to do this alone!
We live in a culture that praises independence and “bouncing back,” but motherhood was never meant to be a solo journey. The 4th trimester is a time to be cared for, held, fed, and supported. We often hear “it takes a village” to care for babies and children, but the village is just as important for mom and the rest of the family!!
Ways to plan for help/support:
Organize a meal train (better yet: ask someone to set it up for you)!
Make freezer meals and stock your pantry. (You can even ask others to help with this!) Proper nourishment is essential for healing and recovery, especially for nursing mamas!
Hire a postpartum doula: receive support with newborn care, rest, recovery, and guidance as you transition through motherhood
Accept offers from family or friends to do laundry, hold baby while you shower, help with older children if you have them, care for your pets, or do other household chores
Communicate with your partner about shared responsibilities and expectations
Make a list now of who to call if you need support: lactation consultants, pelvic PTs, mental health professionals, and holistic practitioners (If you’re not sure who to contact, reach out! We can make recommendations for you and your baby).
You are the heartbeat of your home. When you care for yourself, you’re also caring for your baby and your family.
The 4th trimester isn’t about perfection. It’s about healing. It’s about gentle, supported recovery and learning to trust your instincts as a mother. The more you prepare for it now, the more you can honor your body’s needs, support your nervous system, and feel empowered and confident in this new season of life.
At our office, we support moms not just during pregnancy, but through every step of postpartum healing. From specific chiropractic care and pelvic floor therapy to acupuncture and gentle bodywork, we’re here to walk with you: before and after baby arrives. Remember: your body was made to do this and you are not on this journey alone 💗
In health and blessings,
Dr. Abbey clechiropractic.com
@clechiropractic
216-952-3830