This week-by-week guide is to help you better understand your body, how to support your nervous system, and honor true healing and recovery.
The first six weeks postpartum are often called the “fourth trimester” and for good reason. Your body is healing from one of the most transformative events of your life. Your hormones are shifting, your organs are repositioning, your core and pelvic floor are reconnecting, and your nervous system is adjusting to new levels of stimulation, responsibility, and love.
At a time when the most support is needed, most moms are left feeling confused and alone given basic advice of “rest when you can” and “Let me know if you need help.” While these tips come from hearts of good intention, moms need more. You deserve more support, more understanding, and more guidance.
This holistic healing timeline walks you through what’s happening inside your body and some simple, holistic ways you can support each stage:
Week 1: Stabilize + Soothe
What’s happening in your body
Hormones drop dramatically (estrogen, progesterone)
Oxytocin rises with bonding and breastfeeding
Bleeding is heaviest
Your nervous system is on high alert (which is why you may feel wired and exhausted at the same time)
Core and pelvic floor are at their most vulnerable and can feel very weak or unstable
How to support healing
Prioritize nervous system safety: Slow exhales, grounding, hand over heart/belly
Hydrate + mineralize: Incorporate bone broth/soup, electrolytes, and warm nourishing food.
Lymphatic support: Gentle belly massage, slow walking around the house, light stretching/movement
Pelvic floor rest: Avoid prolonged standing, strenuous lifting (besides baby, of course!), avoid sucking your stomach in
Holistic tip:
Warmth heals in Week 1. Use heated rice packs, sitz baths, warm socks, and warm meals to signal safety to your body.
Week 2: Gentle Activation + Emotional Regulation
What’s happening
Bleeding begins to lighten
Hormones continue shifting (this is when many moms feel the “baby blues”)
Sleep deprivation starts compounding
Your core and pelvic floor begin reconnecting
How to support healing
Nervous system regulation: 3 minutes of diaphragmatic breathing daily
Gentle pelvic floor resets: Breath-coordinated pelvic floor releases (typically, not Kegels yet)
Address emotional waves: Identify/name your feelings, not judge them. Lean into support systems and seek help (there are great professional resources in northeast Ohio along with virtual options)
Blood sugar stability: Focus on protein and fat focused meals to support mood and hormones; small meals throughout the day may help and be more realistic
Holistic tip:
Ask for help before you think you need it. Your nervous system heals best through community and connection.
Week 3: Core + Pelvic Floor Reconnection
What’s happening
Inflammation decreases
Organs are settling back into position
Abdominals begin regaining tension and tone
Pelvic floor may start signaling what needs support (monitor signs of heaviness, leaking, soreness, etc.)
How to support healing
Start gentle core activation: Start with deep core breathing/diaphragmatic breathing, pelvic tilts, and walking
Chiropractic and/or acupuncture check-in: Helps restore alignment, optimize nervous system balance/function, and ease muscle tension
Scar support (if C-section): Light touch only—no deep massage yet (check out Dr. Candace’s blog for more information
Postural resets: Posture during feeds and carries directly impacts recovery; keep baby close, support your arms and back, relax your shoulders, and switch sides often
Holistic tip:
If something feels “off,” it is. This is a great week to schedule your first postpartum chiropractic or pelvic floor therapy visit if you haven’t already.
Week 4: Strength + Stability Foundations
What’s happening
Hormones begin stabilizing
You may feel more physically capable but still easily fatigued
Core and pelvic floor are typically ready for gentle strengthening
How to support healing
Add light strengthening: Simple exercises such as dead bug (Functional Progression 1), glute bridges, bird dog, and cat cow help support and connect the core. Remember to focus on being slow and controlled.
Continue pelvic floor training: This may be where Kegels become appropriate if guided by breath and not causing tightness; working with a pelvic floor therapist is recommended so you can provide your body with the support and exercises it needs.
Support your upper body: Your neck, shoulders, and wrists are under constant load from feeding and carrying. Postpartum chiropractic care helps restore alignment, reduce tension, and prevent overuse strain.
Nourish hormone recovery: Continue to focus on eating healthy fats, nutrient/mineral dense foods, and protein-rich meals
Holistic tip:
Don’t confuse feeling “better” with being fully healed. Your tissues are still early in the repair phase. Postpartum healing is a journey. . .not a destination.
Week 5: Energy, Mood + Nervous System Rebalancing
What’s happening
You might notice more signs of your energy coming back (in between feeds, naps, and long nights)
Sleep may still be inconsistent, but your body adapts (it’s amazing what our bodies can do!)
Emotional patterns typically become more predictable
Milk supply stabilizes (if breastfeeding)
How to support healing
Walks and mobility: Fresh air has a vital impact on mood and parasympathetic activation/balancing
Herbal support: Adaptogens (like ashwagandha, lion’s mane, or holy basil), calming teas, mineral mocktails may help
Deep pelvic floor/core work: This is often the stage where deeper strengthening can begin, ideally under the guidance of a pelvic floor provider/specialist
Rebuild routine: Gentle, flexible daily structure helps calm and regulate your nervous system
Holistic tip:
If anxiety, intrusive thoughts, or overwhelm haven’t eased by Week 5, that’s a sign to reach out for additional help. Your nervous system may need more targeted support.
Week 6: Integration + Return to Daily Strength
What’s happening
The “official” postpartum visit happens with your midwife or OB (remember, healing has already been in progress!)
You may feel ready for more movement, but the body still has months of integration ahead. Be intentful with movement and give yourself grace
This is often where deeper pelvic floor issues, core dysfunctions, and/or musculoskeletal imbalances become more obvious (be sure to look for signs your body is needing help and support)
How to support healing
Postpartum chiropractic and pelvic floor care: Essential to assess alignment, pelvic mechanics, and muscle balance. Remember, when to have your first postpartum chiropractic visit or pelvic floor visit can vary for each woman.
Return to exercise gradually: Avoid jumping, running, or high-intensity workouts unless cleared by your provider and are pain-free.
Continue to focus on nourishment: Reminder about fats, protein, hydration/electrolytes…your body is still rebuilding!
Mental health check-in: Your identity is shifting…give yourself permission to honor and grow with that.
Holistic tip:
Healing doesn’t stop at 6 weeks! The fourth trimester is three months long, and your body continues repairing for up to 18+ months (research shows it can take years, especially for mental and emotional healing and balancing).
Final Thoughts: True Healing Comes From Support, Not Trying to Push Through
Your postpartum journey should feel guided, supported, and honoring of your body…not rushed or minimized.
If you’re:
Suffering with pain
Feeling emotionally overwhelmed
Noticing pelvic floor symptoms
Struggling with fatigue and lack of energy
Unsure what’s normal
Feeling lost or confused (whether that is regarding you or even baby)
…you don’t have to wait or struggle alone.
Your body is so intelligent! It was designed to heal and function.With holistic support such as chiropractic, acupuncture, pelvic floor therapy, massage, nutrition, and overall nervous system care, you can heal and even feel more functional or stronger than before!
Not sure where to start or what you need? We are here to help! Contact the office to learn how we can help and support you (even to make postpartum recommendations) and to schedule your postpartum appointment.
For more information about postpartum care we provide, visit https://www.clechiropractic.com/prenatal-postpartum-care.
In Health and Blessings,
Dr. Abbey
@clechiropractic
216-952-3830