Nobody tells you that the 6-week postpartum check-up isn't 'all-clear' — it's the START of your body's real recovery. Diastasis recti (abdominal separation), pelvic floor weakness, chronic back pain, hip pain from carrying — these need structured physiotherapy, not just time. This guide walks new mothers in Bengaluru through the evidence-based postpartum physiotherapy Bengaluru protocol we've refined across hundreds of cases.
Why Every New Mother Deserves Postpartum Physiotherapy
Per an NIH review on postpartum rehab, structured physiotherapy in the first 12 months:
- Reduces diastasis recti gap by 60–80%
- Restores pelvic floor strength (prevents incontinence 20+ years later)
- Prevents chronic lower-back pain (affects 40% of mothers long-term)
- Improves posture disrupted by pregnancy hormones and baby-carrying
- Accelerates return to pre-pregnancy strength safely
The 4 Core Postpartum Issues
1. Diastasis Recti (Abdominal Separation)
The linea alba stretches during pregnancy — separation of >2 finger widths at 6 weeks postpartum indicates diastasis. Progressive core retraining closes it. NEVER do sit-ups or planks in the first 3 months post-delivery.
2. Pelvic Floor Weakness
Vaginal deliveries stretch the pelvic floor; C-sections weaken it via inactivity + surgical scar. Symptoms: incontinence, urgency, prolapse feeling, painful intercourse. Kegels alone are insufficient — needs guided assessment.
3. Chronic Lower-Back & SI-Joint Pain
Pregnancy hormones (relaxin) keep ligaments lax up to 5 months post-delivery. Add baby-carrying + breastfeeding posture = SI joint dysfunction and lower back pain.
4. Upper-Back & Neck Strain
Constant forward-hunched breastfeeding posture strains the thoracic spine. Adds mastitis-related shoulder impingement risks.
The 12-Week Postpartum Physiotherapy Protocol
Weeks 0–2: Gentle Activation
Diaphragmatic breathing, pelvic tilt in supine, ankle pumps. Gentle self-massage of C-section scar or perineal scar (once wound-healed). No abdominal exercises.
Weeks 2–6: Foundation
Transverse abdominis activation (deep core), pelvic floor coordination with breath, glute bridges, supported side-lying leg lifts. Postural cues during breastfeeding.
Weeks 6–12: Progressive Loading
Bird-dog, dead-bugs, wall pushups, mini-squats. Pelvic floor strength training under load. Manual therapy for lower back and SI joint if needed.
Weeks 12+: Return to Sport / Strength Training
Gradual return to running, gym, high-impact training — ONLY after diastasis gap <1 finger and no incontinence with jumping.
What NOT to Do Postpartum
- Do NOT do sit-ups or crunches in the first 3 months — worsens diastasis
- Do NOT return to running before pelvic floor is retrained
- Do NOT ignore incontinence — it's common but not normal
- Do NOT skip C-section scar mobilisation — leads to chronic adhesions
- Do NOT rush back to pre-pregnancy body — 12 months is realistic
Home Visits — The Ideal Setup
Home visits are perfect for postpartum recovery because:
- You don't have to leave a newborn for 2+ hours
- Baby-carrying and breastfeeding ergonomics can be assessed in real setting
- Family members can observe and support
- Physio can guide safe exercise around actual baby-schedule
- Available across Bengaluru — same-day slots for urgent cases
Frequently Asked Questions
When can I start postpartum physiotherapy in Bengaluru?
Gentle exercises can start day 1–3 (breathing, ankle pumps). Structured physiotherapy typically starts at 2–6 weeks based on delivery type.
Can I do sit-ups after delivery?
No — sit-ups worsen diastasis recti. Wait until at least 3 months postpartum and only after a physio confirms gap is closed.
Is postpartum physiotherapy covered by insurance in Bengaluru?
Yes, when prescribed by your obstetrician. We provide GST-compliant invoices with KSPTC registration for reimbursement.
How many postpartum physiotherapy sessions will I need?
Most mothers need 8–15 sessions across 12 weeks. Diastasis with pelvic floor issues may need 15–24 sessions.
Do you offer home postpartum physiotherapy in Bengaluru?
Yes — home visits across all major Bengaluru neighbourhoods. Ideal for new mothers with newborns.
Your Recovery Matters — Book Today
Postpartum recovery is not automatic. Every mother deserves proper physiotherapy to prevent chronic issues that show up years later. Book your home assessment today.
