How to Heal Your Core Postpartum
How to Heal Your Core Postpartum
By Dr. Lisa Jewell — Jewell Chiropractic, Portland, OR
Do you experience midline abdominal pain, low or mid back pain, a bulging belly, or pelvic floor dysfunction? Unfortunately, these are all too common for moms — and learning how to heal your core postpartum can address all of this and more
Moms Deserve Better Answers
Women raising young kids are, in my view, one of the most underserved groups in our society. When you go looking for help with problems that surfaced after having a baby, real answers can be hard to find. Too often, the response from providers is some version of “it should get better with time” or “this is just how your body is now.”
Add mental and physical exhaustion — one of motherhood’s biggest hurdles — into the mix, and it’s easy to see why so many moms feel stuck, without the time or knowledge to find real help. Here’s the truth: you can do something about the pain, weakness, and other changes your body has gone through since having a baby. And no one understands what your body needs better than you.
Core Weakness Is Often the Root Cause
Core weakness or dysfunction sits at the root of many of these issues. When you understand your core and relearn how to use it the way it was designed to work, a lot of pain, fatigue, and pelvic floor issues can be addressed and restored. That’s exactly why learning how to heal your core postpartum matters so much.
Understanding Your Core
So what is “the core,” really? Think of it as the powerhouse of your body, made up of:
- Walls — your spine, abdominal muscles, and linea alba
- A floor — your pelvic bowl
- A ceiling — your diaphragm
Working together, these structures give your body the strength and stability it needs for daily movement, help prevent compensation injuries elsewhere in the body, and support your organs throughout your life. Being able to visualize these muscles — and understand what they do — makes it much easier to learn proper engagement and move more functionally, which helps relieve pain and prevent future injury.
Reconnecting to Your Core Through Breath
Knowledge is powerful. Knowledge you can feel in your body is even more powerful. One of the simplest ways to reconnect with your core is through mindful breathing.
Try this right now:
- Gently place your hands on your ribcage or belly.
- Notice your diaphragm descend as you inhale.
- Feel your abdominal muscles expand outward on the inhale, and hug back inward on the exhale.
- Check in — do you feel movement in your spine? In your pelvic bowl?
Slowing down enough to notice this can be the hardest part, but here’s the silver lining: your breath is always available to you. Whether you’re sitting at a stoplight or waiting in line at the grocery store, this simple practice is a way to reconnect to your core, any time, anywhere.
Consider continuing this practice regularly, and notice any shifts you feel — not just in your core, but in your nervous system as a whole.
Want to go deeper into breathwork and postpartum core healing? Book an appointment for personalized guidance, or join our free Unstoppable Mom online community for ongoing education and support.
Frequently Asked Questions (FAQ)
Q: What causes core weakness after having a baby? A: Pregnancy and delivery place significant demands on the abdominal muscles, pelvic floor, and diaphragm. Without proper re-engagement postpartum, these muscles can remain weak, disconnected, or dysfunctional.
Q: What are common signs of a weak postpartum core? A: Common signs include midline abdominal pain, low or mid back pain, a bulging or doming belly, and pelvic floor dysfunction such as leaking or a feeling of heaviness.
Q: What exactly is “the core”? A: The core is a system made up of the spine and abdominal muscles (the walls), the pelvic floor (the floor), and the diaphragm (the ceiling), all working together for stability and strength.
Q: How can breathing help heal my core postpartum? A: Mindful breathing helps you reconnect with your diaphragm, abdominal muscles, and pelvic floor, building the awareness needed to properly re-engage and strengthen your core over time.
Q: Will postpartum core issues resolve on their own? A: Not always. Without proper engagement and rehabilitation, core weakness and related pain can persist well beyond the early postpartum period. Targeted support and exercises often make a meaningful difference.
Q: When should I seek help for postpartum core or pelvic floor issues? A: If you’re experiencing ongoing pain, weakness, bulging, or pelvic floor symptoms, it’s worth connecting with a postpartum recovery specialist rather than assuming it will resolve with time alone.
Join Our Online Community: The Unstoppable Mom
We’re so excited to invite you into something special — our Unstoppable Mom online community. This is a space created just for you… to feel supported, informed, and connected through every stage of pregnancy, postpartum, and motherhood.
As a member, you’ll enjoy:
- Real conversations around pregnancy, postpartum, and parenting
- Expert interviews and education from trusted providers
- A supportive community of moms navigating the same season
- Ongoing resources to help you feel strong, confident, and empowered
This is more than just a group — it’s your village.
It’s free and easy to join — Click here to become part of The Unstoppable Mom community today!
