Bringing a baby into the world is an incredible transformation — and so is the recovery that follows. Yet too often, new moms feel pressure to “bounce back” quickly, to look or feel a certain way before their body has even begun to heal.
In her book Your Best Body After Baby: A Postpartum Guide to Exercise, Sex, and Pelvic Floor Recovery (2018), physical therapist Jen Torborg reminds us that recovery is a gradual process. An old saying included in the book captures a helpful rhythm: “Two weeks in bed, two weeks around the house, two weeks in the community.” While this is a lovely reminder to slow down, it’s not always realistic.
The truth is, many moms today don’t have extended family support. Some are caring for toddlers while recovering from a cesarean birth. Others feel pressure to return to work or manage household responsibilities quickly. You are not failing if you can’t rest the way “old wives’ tales” suggest. What matters is pacing yourself, asking for help where you can, and giving yourself permission not to race toward the finish line.
Why Rest Matters in the Early Weeks
During pregnancy and birth, the uterus expands more than 15 times its size, tissues stretch, and organs shift. It takes at least four to six weeks just for your uterus and core tissues to begin healing. Add in exhaustion, hormonal changes, and emotional adjustments, and it’s clear that rest is not optional — it’s essential.
Obstetrician Dr. Manisha Ranjan notes that the postpartum phase — the first six weeks after childbirth — is a time of intense physical, mental, and emotional adjustment. Fatigue, sore breasts, constipation, and mood swings are common. Even simple routines can feel overwhelming while you’re healing and caring for a newborn.
Practical Tips for Postpartum Recovery
Every mother’s journey looks different, but these simple strategies can help:
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Ask for help. Accept support with meals, errands, or childcare when possible. Small acts of help free up space for your body to rest.
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Rest when you can. Sleep in short stretches when your baby sleeps. Even small naps make a difference.
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Eat well. A diet rich in whole grains, protein, vegetables, and fruits supports healing. Stay hydrated, especially if you are breastfeeding.
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Move gently. With your doctor’s approval, begin light walks to improve circulation and energy. There’s no need to push yourself early on.
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Care for your emotions. Baby blues are common in the first two weeks. If feelings of sadness, guilt, or disconnection last longer, it may be postpartum depression. Reach out to your healthcare provider if symptoms persist — you are not alone.
How Massage Can Help Postpartum Healing
As a massage therapist working with prenatal massage and postnatal massage clients in Kingston, I see firsthand how supportive bodywork can be during recovery. Massage can:
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Reduce swelling and improve circulation
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Calm the nervous system and promote deeper rest
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Support posture and ease the aches of feeding, carrying, and rocking your baby
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Provide a safe, nurturing space to pause and reconnect with yourself
Massage doesn’t erase the challenges of postpartum life — but it can offer much-needed relief and renewal. For answers to common concerns, you can also explore my FAQ section, where I cover what to expect, timing, and how massage fits safely into recovery.
Be Kind to Yourself
Every mother’s recovery looks different. Some may feel ready to get outside quickly; others may be mostly homebound for weeks. Some will have strong support systems, others will not. What matters most is honoring where you are right now and remembering that healing is not a race.
When you feel ready, I’d be honored to support you with prenatal or postpartum massage in Kingston. Together, we can create a space for rest, recovery, and gentle renewal.
You deserve care, too. If you’d like to take the next step, you can book your appointment here whenever the time feels right.
References:
Torborg, J. (2018). Your Best Body After Baby: A Postpartum Guide to Exercise, Sex, and Pelvic Floor Recovery.
Ranjan, M. (2024). Postpartum care: Things you can do to make your motherhood journey simpler. TheHealthSite.
Delia Caranci
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