The Fourth Trimester: Looking After Yourself as a New Mum

23/09/26

The Fourth Trimester: Looking After Yourself as a New Mum

You've welcomed your little one into the world. Congratulations! But while everyone's busy asking how the baby's doing, who's looking after you?

Those first few months with a newborn can be wonderful, emotional, exhausting and sometimes completely overwhelming. Often all in the same day!

Between feeding, changing nappies, broken sleep and getting used to a whole new routine, it's easy to forget that your own body is still recovering from pregnancy and childbirth.

Perhaps your back aches after feeding, your shoulders feel tight from carrying your baby, or you're wondering when you'll start feeling a little more like yourself again.

Sound familiar?

At Back to Health, we understand that looking after your own health can sometimes slip down the priority list when you've got a new baby.

But your recovery matters too, and you don't have to rush it.

What Is the Fourth Trimester?

You've probably heard of the three trimesters of pregnancy, but what about the fourth?

The fourth trimester is the term often used to describe the first three months after your baby is born.

It's a period of enormous change as you and your baby adjust to life together.

Your body has spent nine months adapting to pregnancy. Your abdominal muscles have stretched, your pelvic floor has been under additional strain and your muscles and joints have adjusted to accommodate your growing baby.

After childbirth, these changes don't simply disappear overnight.

Whether you've had a straightforward vaginal birth, an assisted delivery or a Caesarean section, your body needs time to heal and recover.

Add in the demands of caring for a newborn, and it's hardly surprising that many new mums experience tiredness, aches and discomfort during those early weeks.

There's no single timetable for postnatal recovery. Every pregnancy, birth and recovery is different.

Why Do New Mums Experience Back, Neck and Pelvic Pain?

Pregnancy and childbirth place considerable demands on your body, but some of the everyday activities involved in caring for a baby can also contribute to discomfort.

Feeding and Holding Your Baby

Whether you're breastfeeding or bottle-feeding, you might spend long periods looking down at your little one or sitting in the same position.

Over time, your neck, shoulders and upper back may start to feel uncomfortable.

Try supporting your arms with cushions and bringing your baby towards you rather than constantly leaning forwards.

And remember, there's no need to hold yourself in one perfect position throughout every feed.

Changing position when you can may help.

Lifting and Carrying

You'll probably lift your baby more times in a day than you can count!

From getting them out of their cot to carrying a car seat, pushing the pram and bending over the changing table, your body is suddenly dealing with a whole new set of physical demands.

These movements aren't inherently harmful, but they can feel more challenging when you're recovering from childbirth and running on very little sleep.

Where possible, keep heavier items close to your body and use comfortable, controlled movements.

Changes to Your Abdominal Muscles and Pelvic Floor

During pregnancy, your abdominal muscles stretch to accommodate your growing baby.

You may also experience a separation between the two sides of your abdominal muscles, known as diastasis recti.

This is common during pregnancy and after childbirth.

Your pelvic floor muscles also experience significant changes during pregnancy and birth.

Some women notice bladder leakage, pelvic heaviness or difficulty returning to their usual activities.

These symptoms are common, but that doesn't mean you simply have to live with them.

A specialist pelvic health Physiotherapist can assess these concerns and recommend appropriate rehabilitation.

Lack of Sleep

We couldn't write about the fourth trimester without mentioning sleep!

Broken nights are often part of life with a newborn, but that doesn't make them any easier.

Poor sleep and fatigue can affect how you experience pain, your mood and your ability to manage everyday demands.

Getting a full night's sleep might not be realistic right now, but accepting help, sharing responsibilities where possible and taking opportunities to rest can make a difference.

And if the washing up has to wait until tomorrow, so be it!

Recovering After a Vaginal Birth or Caesarean Section

Every birth is different, and your recovery will depend on several factors, including how your baby was delivered and whether you experienced any complications.

After a Vaginal Birth

It's common to experience soreness, bleeding and discomfort during the first few weeks after delivery.

You may also notice changes in bladder control or pelvic floor function.

Gentle movement and appropriate pelvic floor exercises can support recovery, but there's no need to rush.

If you're experiencing persistent pelvic pain, bladder or bowel problems, or a feeling of heaviness or bulging in your vagina, speak to your GP, midwife or a pelvic health Physiotherapist.

After a Caesarean Section

A Caesarean section is major abdominal surgery, and recovery takes time.

You may experience discomfort around your incision, reduced confidence with certain movements or difficulty getting in and out of bed.

Follow your maternity team's advice about wound care, lifting and returning to physical activity.

If your wound becomes increasingly painful, red, swollen or starts producing discharge, seek medical advice promptly.

Remember, recovering from a Caesarean isn't a competition to see how quickly you can get back to normal.

Give yourself the time and support you need.

When Can You Start Exercising After Having a Baby?

This is something many new mums wonder about.

Perhaps you were active throughout pregnancy and can't wait to get back to your usual routine.

Or maybe exercise is the last thing on your mind right now!

Either way, there's no need to put yourself under pressure.

If you've had an uncomplicated birth, gentle activity such as walking, comfortable stretching and pelvic floor exercises can often begin when you feel ready.

If you've had a Caesarean section, significant tearing or other complications, your return to exercise may need to be more gradual.

The NHS recommends discussing higher-impact exercise with a healthcare professional at your postnatal check, usually around six to eight weeks after birth.

Activities such as running and jumping may require a longer, individualised return, particularly if you're experiencing pelvic floor symptoms.

A pelvic health Physiotherapist can help assess your readiness and guide your progress.

The aim isn't to get your pre-pregnancy body back as quickly as possible. It's to rebuild your strength, confidence and comfort at a pace that suits you.

Don't Forget Your Pelvic Floor

Pelvic floor exercises are often mentioned during pregnancy, but they're just as important after childbirth.

Your pelvic floor muscles help support your bladder, bowel and pelvic organs.

Pregnancy and birth can affect how these muscles work, sometimes leading to symptoms such as urine leakage or a feeling of heaviness.

Gentle pelvic floor exercises can help restore strength and coordination.

However, it's important to remember that pelvic floor problems aren't always caused by weakness. Some women experience difficulty relaxing these muscles, and doing more squeezing exercises isn't necessarily the answer.

If you're unsure how to exercise your pelvic floor, or you're experiencing symptoms, seek advice from a specialist pelvic health Physiotherapist.

And please don't feel embarrassed about asking.

These are everyday health concerns that deserve proper assessment and support.

5 Simple Ways to Look After Yourself During the Fourth Trimester

We know finding time for yourself can feel almost impossible when you've got a newborn.

But looking after your wellbeing doesn't have to involve enormous changes.

1. Make Feeding as Comfortable as Possible

Use cushions to support your arms and back, keep your feet comfortably supported and try not to spend every feed leaning forwards.

If feeding is painful or difficult, seek support from your midwife, health visitor or a qualified infant-feeding specialist.

2. Keep Moving Gently

A short walk with the pram, gentle stretching or suitable postnatal exercises can help you gradually rebuild your confidence in movement.

Start small and increase your activity as you feel ready.

3. Accept Help When It's Offered

You don't have to do everything yourself.

If someone offers to make dinner, put a wash on or take care of the shopping, let them!

Sometimes, having someone else take care of the practical things gives you a chance to rest.

4. Make Time for Your Own Wellbeing

Even ten minutes to enjoy a shower, sit quietly with a cup of tea or step outside for some fresh air can feel valuable.

Try not to feel guilty about taking that time.

Looking after yourself matters.

5. Don't Ignore Persistent Pain

Some discomfort is common after childbirth, but pain that continues, worsens or affects everyday activities shouldn't automatically be dismissed as part of becoming a mum.

Getting appropriate advice can help you understand your symptoms and identify suitable treatment or rehabilitation.

Your Emotional Wellbeing Matters Too

The fourth trimester isn't just about physical recovery.

It's also a time of enormous emotional adjustment.

Hormonal changes, broken sleep, feeding challenges and the responsibility of caring for a newborn can all affect how you feel.

You might feel happy one minute and tearful or overwhelmed the next.

Many women experience the baby blues during the first couple of weeks after childbirth.

However, persistent low mood, anxiety, difficulty enjoying things or feeling unable to cope may be signs that you need additional support.

Postnatal depression and anxiety can affect anyone, and effective help is available.

If you're struggling, speak to your GP, midwife or health visitor.

You don't have to wait until your six-to-eight-week postnatal check to ask for help.

And remember, having a difficult day doesn't make you a bad mum.

When Should You Seek Medical Advice?

Most new mums experience some discomfort during recovery, but certain symptoms need urgent attention.

Seek urgent medical advice if you experience:

• A fever, particularly with abdominal pain or feeling unwell.

• Increasing pain, redness or discharge around a Caesarean wound.

• A painful, swollen or tender leg, especially on one side.

• A severe headache, particularly with visual changes.

• Persistent or worsening abdominal or pelvic pain.

Call 999 immediately for severe chest pain, sudden significant breathlessness, collapse, seizures or very heavy bleeding with faintness or signs of shock.

If you experience thoughts of harming yourself or your baby, seek urgent mental health support. If anyone is in immediate danger, call 999.

Your GP, midwife, maternity unit or NHS 111 can help you decide what care you need.

How Can Chiropractic, Osteopathy or Physiotherapy Help After Childbirth?

At Back to Health, we understand that the physical demands of pregnancy, childbirth and caring for a newborn can leave you experiencing discomfort in ways you might not have expected.

Perhaps you're struggling with back pain when lifting your baby, neck stiffness after feeding or hip discomfort when walking.

Our experienced Chiropractors, Osteopaths and Physiotherapists can assess musculoskeletal symptoms and help you understand what might be contributing to your discomfort.

We'll take time to discuss your pregnancy and birth history, current symptoms and stage of recovery before recommending an appropriate approach.

Depending on your needs, care may include gentle hands-on treatment, mobility and strengthening exercises, rehabilitation and practical advice about everyday activities.

Any treatment should take account of your postnatal recovery, including Caesarean wounds, pelvic floor symptoms and other complications.

It's important to understand that Chiropractic, Osteopathy and general musculoskeletal Physiotherapy don't replace specialist postnatal medical care or pelvic health rehabilitation.

If your symptoms suggest you need specialist support, we'll recommend an appropriate referral.

Our aim is to help you feel more comfortable, understand your recovery and gradually return to the activities that matter to you.

Looking After Yourself Is Part of Looking After Your Family

Those first few months with a baby can pass in a blur.

One moment you're enjoying those lovely newborn cuddles, and the next you're wondering when you last had a proper night's sleep!

It's a time of learning, adjusting and discovering what works for you and your baby.

And while it's natural to focus much of your attention on your little one, don't forget that your health and wellbeing matter too.

There's no need to rush your recovery, compare yourself with other mums or feel that you should be doing more.

Take your time, accept support and remember that recovery isn't a race.

At Back to Health, our Chiropractic, Osteopathy and Physiotherapy teams offer individual assessments and care across our Wrexham, Mold and Chester clinics.

If you're experiencing back pain, neck discomfort or other musculoskeletal symptoms after childbirth, get in touch with our friendly team to discuss how we may be able to help.

Visit www.back-to-health.co.uk to find out more or book an appointment.

Here's to looking after yourself as well as your little one!

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