In her book The Fourth Trimester, (a must read for parents and birth workers), somatic educator and birth worker, Kimberly Ann Johnson, reminds us of something many cultures have always known and modern systems have largely forgotten:

Postpartum is not a bounce-back period.
It is a re-knit, re-set, and re-integrate period.

In many traditional cultures, women are cared for intensively for weeks after birth. In Western culture, we often expect a new parent to resume normal activity within days, even though their body, nervous system, and psyche are still wide open from the threshold of birth.

In the book, Kimberly asserts that it is an agreement across midwifery that ALL life givers need this framework as a minimum requirement:

5 days in bed
5 days on the bed
5 days around the bed

This foundational practice offers a powerful lens for understanding what postpartum recovery truly requires.

Why Stillness Matters After Birth

In the early postpartum period, profound internal processes are underway:

• Pelvic fibers are re-knitting, restoring support after pregnancy and birth

• Internal organs are recalibrating and returning to their new baseline

• The psyche is integrating a life-altering experience

• The nervous system is settling after intense activation

Stillness gives the body the conditions it needs to complete these processes.

This doesn’t mean doing nothing forever.
It means constructive rest.

Constructive Rest & Gentle Core Reconnection

One foundational posture for early postpartum recovery is constructive rest:

• Lying on your back

• Feet on the floor, slightly wider than hips

• Knees resting inward toward each other

This position allows the nervous system to downshift and gently reconnects breath with the deep core.

Postpartum recovery is not about “getting strong” quickly.
It’s about rebuilding a foundation.

The core system includes four deeply interconnected muscles:

• Pelvic floor

• Diaphragm

• Transverse abdominis

• Multifidi

These are stabilizer muscles, not power muscles.
They respond best to slow, conscientious, consistent attention, not intensity or force.

We have been miseducated about Kegel exercises.  Quality matters far more than quantity.  (stay tuned for more guidance for somatically appropriate Kegel exercises in the postpartum). 

Belly Wrapping: Physical, Energetic, and Emotional Support

Belly wrapping, when done correctly, is not about compression or appearance.
It is about support, containment, and warmth.

Traditionally, wrapping begins between days 3–10 postpartum, once heavy bleeding has slowed.

Benefits include:

• Supporting tissue regeneration

• Helping internal organs lift and settle

• Improving posture

• Supporting bowel function

• Aiding hormonal regulation

• Encouraging pelvic ligaments to “gel” back together

• Supporting healing or prevention of diastasis recti

Equally important, belly wrapping offers energetic and psychological containment. Many parents describe it as “an additional hug” during a time when the body still feels open.

The wrap should always lift upward, never squeeze downward.  Connect with a postpartum support person, such as myself for support or more information before wrapping. 

Touch in Postpartum: The Difference Between Surviving and Thriving

Daily or weekly touch has been a cornerstone of postpartum care across cultures.

Massage and gentle bodywork:

• Support circulation and lymphatic flow

• Calm the nervous system

• Help the body feel inhabited again

• Offer grounding during a time of instability

This is not the time for:

• Deep tissue massage

• Rolfing

• Thai massage

• Aggressive structural work

• Early chiropractic adjustments

More appropriate modalities in early postpartum include:

• Gentle osteopathy

• Craniosacral therapy

• Swedish massage

• Ayurvedic abhyanga (warm oil massage)

• Lymphatic drainage

These approaches support settling, integration, and healing rather than forceful change.

Pelvic Floor Care: Earlier Is Better

Many Western medical systems do not adequately support pelvic floor recovery after birth. Seeing a pelvic floor physiotherapist early can make a significant difference.

The right physiotherapist can:

• Assess how your pelvic floor is functioning now (not how it “should” function)

• Use biofeedback tools appropriately

• Offer exercises tailored to your recovery stage

• Support posture, organ support, and functional movement

Recovery is not one-size-fits-all.

Nutrition, Warmth, and Protection

Healing nutrition, warmth, and rest are not luxuries. They are physiological needs.

Warm foods, adequate hydration, and protection from cold and wind all support:

• Circulation

• Digestion

• Hormonal balance

• Energy restoration

These are ancient practices with modern relevance.

The Role of Postpartum Doulas

Postpartum doulas exist to support the physiological and emotional needs of the family after birth.

This can include:

• Emotional integration

• Practical support

• Body-based care

• Education

• Nervous system regulation

• Connection and containment

When choosing a postpartum doula, it’s important to understand what they are trained in and what matters most to you.

In my own work, I offer:

• In-home postpartum massage (I bring the table)

• Belly wrapping

• Vaginal steaming

• Placenta preparation

• Core and pelvic floor restoration support

Not to mention the usual baby, household and sleep support, and loving care. 

A Final Reflection

Kimberly Anne Johnson quotes Maya Tiwari:
“As women, we can never be too kind to ourselves.”

Postpartum is not a time to prove strength.
It is a time to be held.

Rest.
Breathe.
Receive touch.
Rebuild slowly.

These are not indulgences. This IS THE MEDICINE of the postpartum and the foundation of long-term health.

If you would like to know more about my postpartum support offerings book your free consultation.