Mum Moment: Postpartum Recovery Tips from a Pelvic Floor Physio

We asked Anastasia Uvarova, Pelvic Floor Physiotherapist and women's health expert from Alpha Physio Care in Nicosia, to share her insights into caring for yourself during those early postpartum days. Here are her postpartum recovery tips

You are overwhelmed with happiness, joy, exhaustion, and a myriad of other feelings after giving birth! Your focus shifts to your baby almost 24/7, leaving little capacity to think about anything else during those early hours and days as a new mum.

But we all know (well, in theory, we do!) that the postpartum period places huge demands on a body that has just brought a whole new human being into the world.

So, this is my short, practical, and safe guide for the first 0–14 days postpartum (and beyond) to take one more thing off your mind.

Drink water regularly. 

A water bottle with a straw can be a lifesaver! Drink plain water or add a little flavour with mint, ginger, or cucumber. Cold or warm, whatever you prefer. Keep water within easy reach, especially when feeding your baby.

Use your peri bottle. 

Gently rinse your perineum with lukewarm water whenever you urinate to keep the area clean and help reduce stinging after a vaginal birth. A peri bottle is the perfect thing to use whilst urinating. Pat dry gently rather than rubbing.

Don't be afraid to ask about laxatives.

Constipation and fear of straining are common after birth. If needed, a suitable stool softener or laxative can help make bowel movements more comfortable. Ask your midwife, doctor, or pharmacist what is appropriate for you, particularly if you are breastfeeding. You do not need to suffer in silence!

Start with gentle movement. 

Short, gentle walks around your immediate environment can help you gradually return to everyday movement, as your recovery allows. Listen to your body, rest frequently, and avoid pushing through pain or excessive fatigue. Feeling comfortable as you return to movement is essential; for postpartum bleeding (lochia), disposable postpartum underwear and pads can be a match made in heaven!

Eat familiar, simple meals. 

Aim for regular, nourishing meals and snacks that you enjoy and tolerate well. There is no need to suddenly overhaul your diet or force yourself to eat large amounts of fibre or protein. Increase fibre gradually, stay hydrated and give your digestion time to settle.

Plan your pelvic floor physiotherapy appointment. 

Consider booking a session within the first 3–4 weeks, depending on your recovery and postnatal care recommendations. Your pelvic floor physiotherapist can assess your individual needs and guide you on breathing, gentle movement, pelvic floor recovery, and gradually returning to exercise safely.

Remember: Your body has done something extraordinary, and recovery takes time.

You do not need to rush, bounce back, or do everything perfectly. Small, gentle steps count, and asking for help is part of recovery too.

For more information about pelvic floor physiotherapy or to learn more about Anastasia, follow her at @alphaphysiocare or visit https://alphaphysiocare.com/