Beyond Fitness: Essential Postpartum Movement and Nutrition Tips Every Mom Deserves

Sep 23

The first weeks after birth, whether vaginal or C-section, are some of the most physically demanding weeks of your life. Yet most postpartum advice stops at “walk when you can” or “just rest.” In reality, small, evidence based changes in how you move, lift, and eat can dramatically improve healing, comfort, and confidence.

This article covers my top postpartum tips for moving safely, lifting your baby, and nourishing your body. These are the things I wish every mom was taught.

1. Daily Movement Mechanics

Getting Out of Bed After a C-Section or Vaginal Birth
Use the “log roll” technique:

Roll to your side first.
Drop both legs off the edge of the bed together.
Push up with your arms to sit.
This reduces intra abdominal pressure, spares your healing abdominal wall and pelvic floor, and makes standing easier.

Getting Out of the Car With a Tear or Soreness

Keep your knees together and feet on the floor.
Pivot your whole body toward the door rather than twisting.
Use your arms or a handhold to push off gently.
This reduces strain on stitches or sore tissues.

2. Lifting and Carrying Baby Safely

Hinge at your hips instead of bending at the waist.
Keep your baby close to your chest for better leverage.
Exhale as you lift to naturally engage your deep core muscles (transverse abdominis).
Think brace then move to stabilize your spine and pelvic floor.

References:

Boissonnault JS. Pelvic floor dysfunction in postpartum women. J Womens Health Phys Therap.
Resende et al. (2020). The effect of lifting mechanics on intra abdominal pressure postpartum.

3. Nutrition for Healing and Breastfeeding

Breastfeeding moms need an extra 330 to 500 kcal per day on average depending on milk production. Focus on:

Protein: 1.8 to 2.0 g per kg bodyweight to support tissue repair and milk supply (PMID 31359315).
Healthy Fats: Omega 3s (DHA, EPA) to reduce inflammation and support baby’s brain development.
Micronutrients: Choline, iron, zinc, selenium, vitamin D for recovery.
Hydration: 3 to 3.5 L per day of fluids with electrolytes as needed.

Sample Macro Split (150 lb moderately active mom):

Calories: 2,200 to 2,400 per day
Protein: 130 to 150 g per day
Carbs: 250 to 280 g per day
Fat: 70 to 80 g per day
Fiber: 25 to 30 g per day

4. Gentle Core Reconnection

In the first weeks postpartum, start with:

Diaphragmatic (360) breathing
Pelvic tilts
TA “hugs” (drawing your lower abs gently inward on an exhale)
Glute bridges with exhale

These moves help restore deep core activation and pelvic floor coordination before returning to heavier exercise.

References:

Kari Bø et al. (2021). Pelvic floor muscle training postpartum.
Stuge et al. (2016). Postnatal exercise and pelvic health outcomes.

5. Putting It All Together

Start with safe mechanics, then gradually reintroduce walking and gentle core work.
Fuel your body and avoid aggressive dieting.
Seek help from a pelvic floor PT or postpartum specialist if you notice pain, bulging, leakage, or persistent weakness.

Postpartum recovery is not about bouncing back. It is about building a foundation. By adjusting your daily movements, lifting with purpose, and nourishing your body, you will heal better and feel stronger.

If you want more science backed postpartum tips plus workouts designed for your stage of recovery, join my email list here (link to sign up) or check out our postpartum programs at Pretty in Pink Fitness.

Moms Get Fit https://moms-get-fit.com