🔹 5 Essential Steps for Postpartum Healing
1️⃣ Prioritize Rest & Recovery
The first few weeks postpartum should focus on rest, healing, and bonding with your baby.
🔹 Avoid strenuous activity and prioritize gentle movement
🔹 Sleep whenever possible—rest when baby rests
🔹 Accept help from family, friends, or a postpartum doula
🔹 Holistic Insight:
  • Chiropractic Care: Helps realign the pelvis and spine after labor, reducing discomfort and supporting healing.
  • Key Supplements:
    ✅ Iron (heme or plant-based) to replenish blood loss
    ✅ Magnesium to ease muscle tension and promote relaxation
    ✅ Collagen peptides for tissue healing and skin elasticity
📍 Pro Tip: Make a “Postpartum Plan” just like a birth plan—who will help, meal prep, and emotional support resources.

2️⃣ Support Mental & Emotional Well-Being
Many new mothers experience mood fluctuations due to hormonal shifts.
🔹 Baby Blues: Temporary mood swings, tearfulness, or irritability (affects up to 75% of new mothers).
🔹 Postpartum Depression: Persistent sadness, anxiety, or feelings of overwhelm (affects 10-15% of new mothers).
🔹 Postpartum Anxiety: Racing thoughts, panic attacks, or excessive worry (affects 17-20% of new mothers).
🔹 Holistic Insight:
  • Chiropractic Care: Supports nervous system regulation, which can help manage postpartum stress.
  • Key Supplements:
    ✅ Omega-3s (DHA/EPA) to support brain health and reduce inflammation
    ✅ Vitamin D & B-complex to help balance mood and energy levels
    ✅ Probiotics to support gut-brain connection (gut health affects mental well-being)
📍 Pro Tip: Seek support early—join a postpartum support group, talk to a counselor, or confide in loved ones.

3️⃣ Optimize Nutrition & Hydration
Your body needs nourishing, healing foods to support recovery.
🔹 Eat protein-rich, iron-dense foods to rebuild strength
🔹 Include anti-inflammatory foods (bone broth, turmeric, leafy greens)
🔹 Drink plenty of fluids to stay hydrated, especially if breastfeeding
🔹 Holistic Insight:
  • Key Supplements:
    ✅ Postnatal multivitamins to replenish nutrients
    ✅ Red raspberry leaf tea to tone the uterus and support recovery
    ✅ Fenugreek or moringa to support milk supply if breastfeeding
📍 Pro Tip: Prepare freezer meals ahead of time so healthy food is always on hand during postpartum.

4️⃣ Strengthen Pelvic Floor & Core
The pelvic floor and core muscles undergo immense strain during pregnancy and birth.
🔹 Begin gentle core and pelvic floor exercises after clearance from your provider
🔹 Use belly binding or postpartum wraps for additional support
🔹 Avoid high-impact exercise until fully healed
🔹 Holistic Insight:
  • Chiropractic Care: Can help realign the pelvis and sacrum postpartum for better recovery and core stability.
  • Key Supplements:
    ✅ Vitamin C & Zinc to support tissue repair
    ✅ Collagen & protein to rebuild muscle strength
📍 Pro Tip: Consider seeing a pelvic floor physical therapist for a personalized postpartum recovery plan.

5️⃣ Establish a Postpartum Support System
​Having a strong support system makes a world of difference.
🔹 Ask family or friends to help with meals, errands, or watching older children
🔹 Set boundaries with visitors—prioritize rest over social obligations
🔹 Know who to call for professional postpartum support
📍 Pro Tip: Create a Circle of Support before birth—identify who can help, whether it’s a lactation consultant, chiropractor, postpartum doula, or mental health professional.

🌿 Holistic Chiropractic Support for Postpartum Recovery
Chiropractic care can help restore balance after birth by:
✅ Aligning the pelvis and spine for better postpartum healing
✅ Supporting nervous system function for mental and emotional well-being
✅ Reducing postpartum discomfort (back pain, hip misalignment, headaches)
✅ Improving sleep and relaxation through nervous system regulation