The weeks after childbirth are a time of profound change. Your body is working hard to repair, your hormones are recalibrating, and you're likely running on fragmented sleep. It's no wonder that many new mothers instinctively fall into routines that feel helpful in the moment but actually slow down recovery. The good news is that small, targeted shifts can make a real difference. Here are three common habits that may be undermining your postpartum healing—and what to do instead.
1. Pushing Through Pain and Fatigue
There's a persistent cultural message that a “good mom” is endlessly self-sacrificing. In the postpartum period, this often translates to ignoring your body's signals. You might feel pressure to resume pre-baby activities quickly, to be the primary caregiver around the clock, or to minimize your own discomfort. But chronic overexertion keeps your stress response elevated, which can impair tissue repair, disrupt sleep quality, and slow the return of pelvic floor function.
The fix: Practice purposeful rest. This doesn't mean lying in bed all day, but it does mean scheduling short, guilt-free breaks. Set a timer for 20 minutes of lying down with your feet up while the baby naps. Say no to visitors when you feel depleted. Let go of non-essential chores. Your body needs downtime to direct energy toward healing. If pain persists or worsens, check in with your healthcare provider—pushing through can mask underlying issues like a pelvic floor injury or infection.
2. Skipping or Rushing Your Toilet Routine
Between breastfeeding sessions, diaper changes, and the general chaos of newborn life, bathroom breaks often become an afterthought. But holding urine or stool can put unnecessary pressure on your healing pelvic floor and perineum. Rushing to finish quickly may also reinforce poor toileting mechanics—straining, bearing down, or not fully emptying your bladder or bowel.
The fix: Reestablish a mindful bathroom habit. When you feel the urge, go promptly. Sit comfortably, lean slightly forward with your feet flat on the floor (use a small stool if needed to elevate your knees), and allow your pelvic floor to relax. Take a deep breath in, and exhale as you let go. Do not strain. If you have stitches, hemorrhoids, or perineal soreness, using a peri bottle with warm water or a sitz bath can ease discomfort and promote clean healing. If bowel movements are difficult, gentle stool softeners or fiber from food (think prunes, chia seeds, and pears) can help—but always check with your doctor first.
3. Neglecting Your Core and Pelvic Floor Basics
Many new mothers are told to “wait six weeks before exercising,” but that often leaves a void in understanding what gentle movement is actually safe before that point. Some women unintentionally do core-damaging moves like full sit-ups, double leg lifts, or planks too early. Others do nothing at all, letting their deep abdominal and pelvic floor muscles remain disengaged for weeks. Both extremes can delay recovery and contribute to back pain, incontinence, or diastasis recti (separation of the abdominal muscles).
The fix: Begin with breath work and deep core activation—this is the foundation of postpartum rehab. Lie on your back with your knees bent. Inhale, letting your belly and ribs expand sideways. On the exhale, gently draw your lower belly inward as if lacing up a corset from the bottom up. This engages the transverse abdominis and encourages pelvic floor lift. Do 10 reps, two to three times a day. Avoid any movement that causes your belly to bulge outward or strain your lower back. If you have concerns about diastasis recti or pelvic organ prolapse, see a pelvic floor physical therapist. They can guide you through a safe progression long before you're ready for a full workout.
Gentle connection to your body in the first weeks lays the groundwork for stronger, safer recovery later.
Postpartum healing doesn't need to be complicated. By breaking just these three habits—overexertion, rushed bathroom visits, and missing the basics of core care—you give your body a much better chance to recover properly. Your only job right now is to rest, feed, and gently rebuild. Everything else can wait.
