You’ve just done something incredible - brought a baby into the world. Now your body begins the equally important journey of healing. But how long does postpartum recovery actually take? And what’s normal at each stage of postpartum recovery?
Whether you had a vaginal birth or a C-section, recovery isn’t one-size-fits-all. Everyone heals at a different pace. This guide breaks down the average postpartum recovery timeline, what to expect physically in the first days, weeks, and months, and how to support them.
Why Postpartum Recovery Looks Different for Everyone
Many factors affect recovery, including:
- Type of birth (vaginal, C-section, assisted)
- Any tearing or stitches
- Your overall health and fitness
- Support system and rest levels
- Whether you're also caring for other children
- Emotional and mental health support
Some people feel mostly recovered within a few weeks. Others need several months or more. Both are normal.
Week 1: Rest, Recovery and Reconnection
In the first few days after giving birth:
- You’ll experience lochia (postpartum bleeding), which can be heavy and red
- If you had a vaginal delivery, you may feel soreness or swelling
- If you had a C-section, your incision will be sore and mobility limited
- You may have afterpains (cramps as the uterus contracts)
- Emotions may fluctuate, and baby blues can appear around days 3–5
Focus on:
- Resting as much as possible
- Caring for your perineum (pads, warm water rinses, cooling pads)
- Eating small, nourishing meals
- Accepting help even with basic tasks
Weeks 2–3: Gentle Movement and Establishing a Rhythm
What to expect:
- Bleeding usually becomes lighter and more brown/pink
- Stitches (vaginal or C-section) begin to heal, but may still feel tender
- Mobility improves - especially after a C-section
- You might start walking for short periods
- Sleep deprivation begins to build - go easy on yourself
Focus on:
- Short walks to boost circulation
- Hydration and fibre to support digestion
- Daily hygiene and scar care
- Rest whenever possible - even lying down helps reduce pelvic pressure
Weeks 4–6: Healing Milestones
This is often the time people begin to:
- Feel more like themselves physically
- Regain energy (though it may still be up and down)
- Notice reduced lochia or bleeding has stopped
- Consider gentle core or pelvic floor work
But it’s also when many feel frustrated, caught between wanting to “get back to normal” and still needing to rest.
It’s okay if:
- You’re still sore
- You haven’t resumed exercise
- You’re not ready for sex
- You’re still feeling emotional
Everyone’s fourth trimester looks different.
Week 6–8: Postnatal Check and Movement Readiness
You’ll usually have a postnatal check-up around week 6 with your GP or health visitor. This is your time to talk about:
- Stitches or scar healing
- Bleeding patterns
- Pelvic floor strength
- Emotional wellbeing
- Contraception and sex
- Exercise readiness
You may begin gentle workouts like:
- Walking or postnatal pilates
- Pelvic floor exercises
- Low-impact strength or yoga (with caution)
Avoid high-impact workouts until at least 12 weeks postpartum, and only if your pelvic floor is strong and symptoms-free.
Months 2–3: Rebuilding Strength and Confidence
At this stage, many people feel:
- More mobile and steady
- Ready to resume light exercise
- Eager to get back into hobbies or routines
- Emotionally more stable (though support may still be needed)
But you may also notice:
- Tiredness lingers
- Belly muscles feel weak or domed (possible diastasis recti)
- Intimacy feels different, emotionally or physically
This is a great time to:
- Book in with a pelvic health physiotherapist
- Reintroduce light exercise especially focused on core, hips and pelvic stability
- Continue prioritising nutrition and hydration
Months 4–6: Settling In But Still Healing
Even at 4–6 months postpartum, your body is still healing.
- Resume regular periods (especially if not breastfeeding)
- Feel emotionally more regulated, but not always!
- Be surprised by aches, hormonal shifts, or fatigue
This is a long-game. The healing doesn’t stop just because the world expects you to be back to normal.
What Takes Longer to Heal?
Some postpartum symptoms may linger beyond the typical recovery window:
- Pelvic floor weakness or leakage
- C-section scar sensitivity or numbness
- Prolapse symptoms (heaviness, bulging, pressure)
- Postnatal anxiety or depression
- Back pain, hip tightness, or core weakness
If you’re still feeling sore, unstable, or emotionally unwell beyond 3–4 months, you are not failing. Speak to your GP, midwife, or a specialist.
Midwife’s Top Tips
- Healing is not linear, some weeks feel great, others don’t
- See your GP or women’s physio if anything feels off after 8+ weeks
- Don’t compare your timeline to others - every birth and body is different
- Watch for red flags like heavy bleeding, pain, or emotional distress
- Be gentle with your expectations - you are recovering from birth
Postpartum recovery isn’t measured in weeks alone, it’s about how you feel, function, and adapt. For some, healing is quick. For others, it’s a longer journey that requires patience, support, and compassion.
