Written by Mamamoon for Moodies Undies
You’ve probably already started thinking about what you’ll need after the baby arrives — nursing bras, baby wraps, a freezer full of food (hopefully!), and maybe a box or two of Moodies Undies for postpartum bleeding. But what if we told you that one of the best ways to support your postpartum recovery starts before the baby even comes?
That’s right — postpartum recovery doesn’t start the day after birth. It begins during pregnancy. The way you move, breathe, eat, rest, and think during pregnancy lays the groundwork for how your body and mind recover afterward.
Below we share simple, practical ways to prepare your body and mind during pregnancy to support a smoother, more grounded postpartum recovery. No fancy tools or unrealistic schedules required.
1. Build your "rest muscle" now
Postpartum recovery depends heavily on your ability to rest — both physically and mentally. But if you’ve spent nine months always on the go, pushing through fatigue, and constantly planning, switching into rest mode postpartum can feel like slamming the brakes without warning.
So, think of rest as something to practice. During pregnancy, try the following:
- Take mini pauses during your day—5 minutes lying on your left side with no phone or agenda.
- Breathe deeply — inhale for 4 counts, exhale for 6. Do this a few times before sleep or after a busy task. It helps calm your nervous system and shift your body into “rest and digest” mode—exactly where we want it for recovery and hormonal balance. Not sure where to start? The Mamamoon App includes a breathing coach many mamas love, with simple, pregnancy-safe breathing practices you can follow anytime you need a reset.
- Try a guided meditation—even once a week. No worries, if you're not usually into meditation, these can be a gentle and surprisingly effective way to reconnect with your body and slow down — especially when everything else feels like it's speeding up.
Your nervous system learns from repetition. If you’ve taught your body how to rest before the baby arrives, you’re more likely to access that skill when you need it most.
2. Gentle movement = postpartum gift to your body
No, we’re not talking about doing 50 squats a day to “bounce back.” We mean supportive, pregnancy-safe movement that builds a deeper connection to your pelvic floor, core, and breath—all of which are key to postpartum recovery.
Some great options include:
- Pelvic tilts and cat-cow to keep your spine and pelvis mobile
- Gentle yoga flows focused on hip mobility and relaxation
- Walking (even short ones!) to keep circulation going and support digestion
- Pelvic floor awareness exercises — yes, even if you don’t feel anything happening, it matters!
The Mamamoon App includes video content designed by experienced yoga teachers, pelvic floor physiotherapists, and postpartum experts, specifically for pregnancy and recovery. It helps you practice in a way that feels nourishing — not depleting.
And bonus: movement can help reduce swelling, ease back pain, and improve sleep during pregnancy too.
3. Eat like you're recovering already
We tend to put a lot of focus on nutrition after birth — bone broths, warm foods, hydration — but if your body hasn’t been nourished well during pregnancy, it can be harder to bounce back from the physical toll of labor and postpartum depletion.
Try including:
- Warming, grounding foods: think root veggies, soups, stews, eggs, ghee, dates
- Easy-to-digest proteins: fish, chicken, legumes (well-cooked!), eggs
- Healthy fats: avocado, olive oil, flaxseed
- Iron-rich options: lentils, spinach, and iron-friendly combos like spinach + lemon
And drink your water. Lots of it.
4. Prepare your pelvic floor and perineum
Your pelvic floor muscles play a huge role in both birth and postpartum healing. And yet, they often get ignored until something goes wrong (like leaking or pain).
During pregnancy, you can:
- Practice perineal massage starting from 34 weeks (ask your midwife for guidance, or check in with one of the experts via the Mamamoon app)
- Get to know your pelvic floor — not just squeezing it, but also learning how to release it. A relaxed pelvic floor is just as important as a strong one.
- Incorporate breathwork — exhale through effort, inhale to expand. Diaphragmatic breathing naturally connects with your pelvic floor and supports recovery. Britt, Mamamoon’s pelvic floor expert, is explaining it amazingly in her videos in the app.
Remember: your pelvic floor isn’t just about muscles. It’s emotional too. Tension, trauma, fear — these can all live there. So give it kindness and attention now, not just after the baby arrives.
5. Train your support system
You know the saying “It takes a village”? That village doesn’t magically appear the day after birth. Use your pregnancy to:
- Talk with your partner or close ones about what you’ll need postpartum — help with meals, holding the baby while you nap, or even just someone to talk to.
- Write your postpartum plan, not just a birth plan. Include things like: Who brings food? Who checks in emotionally? What are my red flags for needing support?
- Find your recovery circle — this could be your doula, a pelvic floor therapist, a mom friend, or a postpartum yoga class.
Inside the Mamamoon App, you can connect directly with trusted experts — doulas, sleep coaches, nutritionists, breastfeeding consultants, and more — personally recommended by other moms. Many of them offer free consultations through the app, making it easier to get the support you need without endless Googling or second-guessing.
6. Give your mind a soft place to land
We prepare so much for birth that we forget how mentally intense postpartum can be: the identity shifts, hormone drops, sleep deprivation, and yes, the love-bomb that comes with a new baby.
It helps to:
- Journal occasionally about your fears, hopes, and questions around postpartum
- Limit birth horror stories — listen to positive, empowering ones instead (Mamamoon features real mama birth stories inside the app)
- Repeat affirmations that ground you in strength, flexibility, and self-compassion
You don’t need to feel “ready” for postpartum. No one truly is. But you can create a mental space that feels a bit more gentle and forgiving.
Final thoughts
Postpartum recovery is not a one-size-fits-all journey. Some days you’ll feel strong, others you’ll feel cracked open — emotionally, physically, spiritually. That’s not a failure. That’s a rite of passage.
By planting the seeds of recovery during pregnancy — through movement, rest, nourishment, awareness, and connection — you’re setting yourself up for a postpartum period that’s more supported and less overwhelming.
And when in doubt, remember: you’re not doing it wrong. You’re doing something profound. You’re growing and becoming at the same time. That’s no small thing.
