Postpartum Recovery Timeline: What’s Normal, What’s Not?

Postpartum healing is more than just waiting six weeks for clearance. It’s a whole-body transformation that affects your muscles, hormones, joints, sleep, and mental health. Here’s what recovery actually looks like - and when to seek help.

0–6 Weeks: The Acute Recovery Phase

• What’s Normal

  • Vaginal bleeding (lochia) that gradually lightens

  • Mild perineal soreness or discomfort

  • Incisional tenderness if you had a C-section

  • Urinary urgency, minor leakage, or heaviness

• What’s Not

  • Intense pelvic pressure, bulging, or heaviness that worsens

  • Significant urinary or fecal incontinence

  • Severe perineal pain that doesn’t ease

  • Inability to walk comfortably by 2–3 weeks postpartum

A 2020 study in Obstetrics & Gynecology found that 1 in 4 women experience pelvic floor dysfunction postpartum, yet most are not assessed or referred.

6–12 Weeks: Rebuilding Foundations

• What’s Normal

  • Mild diastasis recti (abdominal separation)

  • Fatigue and disrupted sleep impacting recovery

  • Sensitivity with penetration or tampons

• What’s Not

  • Pain with intercourse that persists

  • Pelvic heaviness during walking or lifting

  • Abdominal doming during basic core movements

A 2016 study by Spitznagle et al. found that 66% of women with diastasis also had pelvic floor dysfunction, reinforcing the need for a coordinated approach to core healing.

3–6 Months: Reintroducing Strength + Impact

• What’s Normal

  • Gradual return to walking, lifting, and modified exercise

  • Increased confidence and energy if sleep is improving

  • Core coordination (not just “flat abs”) improving

• What’s Not

  • Leaking with sneezing, lifting, or jumping

  • Back pain or hip instability during exercise

  • Fear of movement or injury due to symptoms

    
    

Beyond 6 Months: Thriving, Not Just Surviving

If you're still struggling with symptoms, you're not behind - you just haven’t had the support you need. It's time to advocate for yourself and have the open conversations with your OBGYN and Pelvic Floor PT.

The American College of Obstetricians and Gynecologists (ACOG) updated their postpartum care guidelines in 2018, recommending ongoing support beyond the 6-week checkup.

Final Thoughts

Postpartum recovery is individual. If you’re unsure what’s “normal,” trust your gut and get assessed. At Anatomie Pelvic Health, we’re here to guide you with compassion, evidence, and empowerment!