The 3 Essential Steps That Healed My Postpartum Body After 3 Pregnancies
Postpartum recovery can feel like a mountain to climb—physically, emotionally, and mentally. After three pregnancies, I felt drained, disconnected from my body, and overwhelmed by the idea of "bouncing back." But healing isn’t about rushing into a gym membership or investing in the latest trends. It’s about creating small, sustainable changes that fit into your life. Here are the three essential steps I took to heal my postpartum body—no fancy memberships or expensive products required.
1. Gentle Movement That Feels Good
Instead of diving into rigorous workouts, I focused on gentle, restorative movements that fit into my busy schedule and helped me rebuild strength.
Daily Walks: I started with 10-minute walks around my neighborhood or even pacing around my living room while holding my baby. Walking was a simple way to clear my mind and gently ease back into activity.
Stretching/Yoga at Home: YouTube became my go-to resource, and I highly recommend Growwithjo. Her beginner-friendly, low-impact routines are perfect for postpartum recovery. I loved her calming stretches and feel-good dance routines.
Bodyweight Hip Thrusts: Instead of traditional Kegel exercises, I found bodyweight hip thrusts to be an excellent way to strengthen my core and pelvic floor. Simply lie on your back, bend your knees, and lift your hips toward the ceiling. This move not only targets your glutes but also gently engages your core.
These small movements didn’t require fancy equipment but made a world of difference in helping me regain strength and confidence.
2. Nourishing My Body from the Inside Out
Recovering after childbirth demands good nutrition. I shifted my focus to foods that were healing, energy-boosting, and easy to prepare:
Hydration First: Drinking plenty of water became my priority. I aimed for 2-3 liters a day and added slices of lemon or cucumber to make it more enjoyable.
Whole Foods: I kept meals simple: roasted sweet potatoes, leafy greens, brown rice, eggs, and lean proteins like chicken or beans. These gave me the nutrients I needed to heal.
Snacks for Energy: Easy, nutrient-packed snacks like apple slices with peanut butter (or sunflower butter for nut-free options), Greek yogurt, or homemade trail mix kept me energized throughout the day.
No meal prep services, no fad diets—just whole foods to fuel my recovery.
3. Rest and Self-Kindness
This was the hardest step for me, but it was the most transformative. Learning to rest and speak kindly to myself changed everything.
Prioritize Sleep When You Can: If you can sneak in a nap while the baby sleeps, do it. I let go of the pressure to have a spotless house or do everything myself—sometimes rest was the best thing I could do.
Set Small Goals: Instead of focusing on “getting back to normal,” I set small, manageable goals. Drinking enough water, taking a walk, or sitting outside for fresh air became wins worth celebrating.
Positive Self-Talk: I stopped criticizing my postpartum body and started appreciating it for what it had done: carried and nurtured my children. Saying things like, “My body is strong, and it’s healing every day,” helped me shift my mindset.
Remember, Healing Takes Time
Healing after pregnancy doesn’t have to be expensive or overwhelming. It’s about meeting yourself where you are, taking small steps, and giving yourself grace. These three steps—gentle movement, nourishing my body, and embracing rest—helped me reconnect with myself and feel strong again.
If you’re on your postpartum journey, remember this: you don’t have to rush. Your body deserves love, patience, and care. Start with one small step today—you’ve got this.
