Setting The Stage For Pain Free Recovery

The First 3 Areas To Focus On After Pregnancy

While each woman’s recovery from pregnancy is unique due to factors including lifestyle before/during the pregnancy, the delivery method, and complications throughout the pregnancy process, there are certain stresses common to each pregnancy.  Working to improve these 3 simple things will set the stage for your pain free recovery!

Here are 3 things you can start doing once returning home with your new family!

*Ensure there is no discomfort while performing these drills!  It's important to follow your Doctor's recommendation for physical restrictions, but get into performing these as soon as they can be done pain free.


For 9 months your diaphragm has served as a top hat for that little bundle of joy.  Stylish as it may have been, it serves a much more important purpose and needs re-training immediately.  Learning to get the diaphragm working properly through slow breathing drills will immediately start to “wake up” those core muscles.  The MOST important core exercise anyone can do is proper diaphragmatic breathing, just don’t be surprised when this ends up being much more difficult that you thought.

Hip Internal Rotation

One of the most common pain generators during and immediately after pregnancy is Sacroiliac Joint pain (or SI pain).  To relieve the stresses on the low back and pelvis, you need to gently begin to increase the mobility of the hips; specifically, internal rotation.  This motion will be lost due to the body mechanics the mother is forced to adopt when carrying a baby full term.  Practice these gentle mobility drills within your comfort zone!

Spinal Mobility

Your low and mid back have been locked down to help support the baby bump, but now you need to re-learn how to move segmentally from the spine instead of sloppy, global movement.  Without the ability to move through each segment, certain areas will be more susceptible to herniations or strains.  To improve this, I suggest a movement called the spinal wave.

I suggest putting these drills together in a 5-10 min routine done on a daily basis.

The path to getting stronger, more mobile, and resilient can be difficult. My recommendation to you is seek out professional guidance and coaching from someone who can assess your needs and help you reach your physical goals.  However, until the body is ready for this more advanced work, adopting these drills will set you up for faster recovery and less risk of pain/injury in those important first few months of your baby’s precious life!

For more information on treatment or online coaching for sustainable exercise and pain relief, visit or call the office 931-321-1414 to schedule your FREE consultation with Dr. Dunaway.