Acute postpartum support from a pelvic health physio - in one gentle 6-week guide
A practical, evidence-based roadmap to help you recover, reconnect with your body, and know what’s normal in the first six weeks after birth.
Why this guide matters:
Your body has just done something incredible. It deserves support that’s gentle, clear, and grounded in evidence.
The 6-Week Postpartum Recovery Guide is more than a checklist - it’s a calm, practical roadmap created by a pelvic health physiotherapist to help you recover with confidence.
→ Understand what’s normal (and what’s not)
→ Know when to rest and when to gently move
→ Support your pelvic floor, core, and healing tissues
→ Avoid common mistakes that delay recovery
→ Reconnect with your body without fear or overwhelm
Whether you’ve had a vaginal birth or caesarean, this guide gives you day-to-day support so you can feel more in control of your healing.
What’s inside the 6-Week Postpartum Recovery Guide
1. REST
This time is really important for muscle and soft tissue healing
2. ICE
Applying ice helps to reduce inflammation and is a great pain reliever.
3. COMPRESSION
Compression applied to the perineum and/or
abdominal area helps support the area, reduce swelling and manage pain
4. EXERCISE
Pelvic floor muscle exercises help to stimulate blood flow to the area which assists healing
5. DIET
Ensuring you maintain a balanced diet rich in fruit and vegetables, complex carbohydrates and fibre.
6. SEXUAL ACTIVITY
It is recommended you avoid intercourse until your 6 week follow up appointment with either your OB, GP or Women’s Health Physiotherapist.
This guide is for you if…
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 →  You’ve just had a baby (vaginal birth or caesarean)
→ You’re not sure what’s “normal” and what’s not
→ You feel overwhelmed by conflicting advice online
→ You want gentle, evidence-based support from a pelvic health physio
→ You want to feel more confident in your body again
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If you’re worried about pain, leaking, heaviness, or anything that doesn’t feel right, this guide will also show you when it’s important to seek extra support.
Ready to feel more supported in your recovery?
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