How Gentle Movement and Compression Can Support Your Recovery
5 min read
Your First Six Weeks Postpartum:
There is so much change in the first six weeks postpartum! Your body is healing, your hormones are all over the place, and you’re adjusting to taking care of your new baby. You’re just trying to stay afloat but also you want to take care of yourself with the little time that you do have.
Your recovery is important. Rest, gentle intentional movement, and support will help your body heal and feel stronger each day.
What’s Going On in Your Body
Here’s what’s happening during those early weeks:
- Your uterus is shrinking back to its normal size
- Stitches or incisions are healing
- Core and pelvic floor muscles are weak and tight from pregnancy and birth
- Swelling and fluid changes can make you feel sore or unstable
- Your posture is off as you feed, carry, and care for your baby
Understanding what’s going on in your body helps you know how to start caring for it.
When and How to Start Moving Again
You don’t have to wait until your six-week checkup to move. Starting gentle movement, breathwork and pelvic floor connection earlier has so many benefits. Think of this as recovery training, not working out (you have to start small!)
Weeks 0–2: Rest + gentle breathwork
- Focus on diaphragmatic breathing and reconnecting with your core and pelvic floor
- Short, easy walks if you feel up for it
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Light compression garments can help reduce swelling and give gentle support
Weeks 3–4: Light mobility
- Add gentle mobility work and core & glute activation (i.e. bridges, heel slides)
- Use compression when you’re on your feet to help with comfort and for a little extra support if you need it
Weeks 5–6: Begin rebuilding
- Slowly add bodyweight or band exercises
- Keep focusing on breathing and alignment
- Keep tuning in to your body. Gradually reduce wear time only when you feel your core and pelvic floor are providing consistent support
If you notice pelvic pressure, heaviness, bulging, pain, more bleeding or leaking, stop and reach out to a pelvic floor physical therapist for help!
Why Compression Can Help
Postpartum compression garments can be a great tool during early recovery. They:
- Give gentle support to your core and pelvis
- Help reduce swelling and discomfort
- Make standing and moving feel easier
- Support posture while feeding or carrying your baby
You don’t want to rely on the compression but it is a good tool early postpartum to help you feel more supported and comfortable.
Choosing the Right Compression
Look for garments that are:
- Soft and breathable – for comfort
- Supportive, not restrictive – especially around your abdomen and pelvis because too much compression can put more pressure on your pelvic floor
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Easy to take on and off – since you don’t want to rely on it and should use it less & less as time goes on
The TheRY Postpartum Leggings and Shorts are great after both vaginal and caesarean birth. They provide overall support for your abdomen, pelvic floor and lower body , with graduated compression to enhance circulation, reduce swelling, and aid recovery (including DRAM). They also have zips for easy on/off.
The TheRY Pelvic Support Brief is helpful if you are feeling heaviness or pressure in your pelvic area.
Avoid wearing compression all day or overnight. Give your body time to move and your muscles time to wake back up!
When to Ask for Help
Everyone’s recovery is so different. Talk with a pelvic floor physical therapist or doctor if you notice:
- Pelvic heaviness or pressure
- Leaking urine or stool
- Pain in your abdomen, back, or pelvis
- Increased bleeding
- A bulge or “doming” in your stomach
These are signs your body needs more support and love. Don’t let them go unnoticed for weeks or months – the sooner you get help, the better.
The Bottom Line
The first six weeks are about healing, not pushing yourself. Gentle movement, mindful breathing, and smart compression can make a big difference in how you feel and your long-term recovery physically and mentally. Go slow. Listen to your body. And remember: recovery isn’t about bouncing back. It’s about building forward, one step at a time.
Dr. Alyssa | @docalyssavk | Online Pelvic Floor Physical Therapist