The Fourth Trimester
Why post natal recovery deserves more care & time
There is a quiet but powerful shift happening in how we talk about postnatal recovery - but for many mums, the pressure to “bounce back” still lingers. The expectation to return quickly to a pre pregnancy body, routine or level of fitness can feel overwhelming and often, deeply unrealistic.
The truth is, the postpartum period is not a phase to rush through. It is a time that deserves patience, support and above all, respect.
In many Eastern cultures, this period is honoured with intentional rest. New mothers are cared for, nourished and encouraged to slow down completely- sometimes for weeks or even months. My sister lives in Greece and with both her children this was her postpartum experience, not leaving the house for the first 40 days. While life in the West looks very different, often with less family support, work demands and busy schedules, there is still so much we can learn from this approach. Even a small shift toward rest and gentleness can make a profound difference in recovery.
From my experience supporting women through pregnancy and beyond, through massage, bodywork and yoga, I see time and time again how much misunderstanding still surrounds postpartum healing. There is often an unspoken pressure to DO more, to exercise, to regain strength quickly, to feel “back to normal”. But healing doesn’t work like that.
Postpartum recovery (in my view) can span the entire year after birth. It is not just about the early weeks, rather, it is a gradual rebuilding, physically and emotionally, as your body adjusts to its new normal. In the first trimester where everything spirals outward very quickly - conversely the fourth trimester - everything gathers inward slowly.
This is why I believe the focus needs to shift from “bouncing back” to building from the ground up.
Healing starts with foundations. It’s about reconnecting with your body in a quiet, intentional way. Understanding how your body has changed - physiologically and physically - learning how to support it through those changes. Every birth experience is different and so every recovery journey will be too.
When we look more closely at the body itself, particularly the musculoskeletal system, it becomes even clearer why time and care are essential. During your pregnancy, your abdominal wall stretches and softens to make space for your growing baby. This is not a weakness in the negative sense, it is an intelligent, necessary adaptation. It has taken 9 months for your body to expand and accommodate new life, and it will take time to gently realign and regain strength.
In those early postpartum weeks, your core may feel unfamiliar. The deep support system that once stabilised your spine and pelvis needs to be reawakened gradually. This is where awareness becomes key.
Rather than focussing on intense abdominal work, the priority is on reconnecting with the deeper transverse muscles - particularly the transverse abdominals and the obliques. These muscles act like a natural corset wrapping around your lower back and pelvis. When engaged they provide stability, protect against strain and support you in the many repetitive movements of early motherhood.
Let’s be honest - those movements are constant! Lifting your baby, bending over cots, twisting with car seats, feeding in curled positions, these everyday movements place significant demand on your body. Without proper support, it’s easy to fall into patterns that lead to discomfort or injury.
The good news is that rebuilding this support doesn’t require anything complicated. Gentle, intentional movements can be incredibly effective. Simple exercises like side dips -standing or lying with knees bent - can help you reconnect with these deep core muscles. Reaching one arm at a time towards the outer edge of your foot encourages subtle engagement through the obliques, helping you rebuild strength in a safe and functional way.
It’s not about how hard you work, rather,, how well you connect.
Supporting postnatal recovery isn’t just about the mother as an individual- it’s about supporting the whole family. When a mother feels stronger, more connected to her body, and properly supported, it has a ripple effect on everything around her.
So if you are in this season, or supporting someone who is, consider this your reminder. You are not meant to rush. You are not meant to “bounce” back. You are meant to heal. Take your time, move slow and build strong foundations.
Because how you recover now shapes how you feel in your body for years to come.
Useful resources :The First Forty Days -Heng Ou, The Fourth Trimester - Kimberly Ann Johnson, Why Postnatal Recovery Matters - Sophie Messager, What Mothers Do - Naomi Stadlen