When you think about pregnancy, most of the focus is on the three trimesters before birth. But what about the fourth trimester—those first 12 weeks after your baby arrives?
This season is messy, magical, and completely underrated. It’s a time when your body is healing, your hormones are shifting, and you’re learning how to care for your newborn—all at once. Too often, moms are told to “bounce back,” when what they really need is rest, recovery, and support.
At How2Mom, we believe the fourth trimester deserves just as much attention as pregnancy and birth. That’s why we sat down with Dr. Chrisi Kelly from Mother Baby Wellness Co., a prenatal and postpartum chiropractor and licensed midwife, to talk about what postpartum recovery really looks like.
34 | The Fourth Trimester: What Every New Mom Should Know About Postpartum Recovery
Why Ever Mom Needs Healing Time
Birth—no matter how it happens—takes a toll on your body. Vaginal delivery, C-section, fast labor, or long pushing stages all bring unique physical challenges. Many new moms are surprised when they wake up the next day feeling like they’ve been “hit by a bus.” That’s because every muscle in your body plays a role during labor and pushing.
Dr. Chrissy shared how her own two birth experiences were very different:
“With my first, labor was longer but I could get into the rhythm of it. With my second, everything happened so quickly that my brain couldn’t catch up to what my body was doing. It felt abrupt, and I could feel the difference in how my body healed afterward.”
The truth? Every mom deserves healing time. There’s no “easy” way to birth a baby. Whether you delivered in a hospital, at home, or somewhere in between, your body needs time, nourishment, and gentle care to recover.
Gentle Postpartum Care: It's Not Just about "Getting Cracked"
Chiropractic care often brings up images of quick cracks and pops, but postpartum chiropractic is so much more. It’s about:
- Supporting your nervous system as it recalibrates after birth
- Relieving aches and pains in your pelvis, sacrum, and back
- Helping your body shift out of the adrenaline “fight or flight” state into a healing state
- Providing a safe space for release—physical and emotional
One of the doulas on the podcast shared her personal story about bringing her twins to a chiropractor just two weeks postpartum:
“They had a really tough time transitioning to life outside my belly. Within minutes of some gentle bodywork, both babies relaxed and pooped. But what surprised me most was how much I needed that visit. I sat there crying, realizing how much I had been holding in. It wasn’t just about the adjustment—it was about feeling safe, cared for, and supported.”
Stories like these remind us that postpartum care is about tuning into what your body needs, not powering through discomfort. Gentle adjustments, bodywork, and nervous system support can be powerful tools for recovery.
The Power of a Village
One of the biggest lessons many moms learn in the fourth trimester is how much we need support. A “village” doesn’t have to mean just family members—it can include doulas, chiropractors, lactation consultants, pelvic floor therapists, Instacart shoppers (yes, really!), and anyone who helps lighten the load.
“Traditionally people want to come over and meet the baby. But what moms really need is someone to check on them—to ask how they’re doing, to bring food, or to help with the basics.”
Asking for help isn’t selfish. It’s essential. When you allow others to step in, you give yourself space to rest, heal, and bond with your baby.
Practical Tips for the Fourth Trimester
Here are a few gentle ways to support your recovery:
- Follow the 5-5-5 rule: 5 days in bed, 5 days around the bed, 5 days around the house.
- Prioritize hydration—water with electrolytes is a game changer.
- Nourish your body with warm, healing foods like bone broth or recipes from The First 40 Days book.
- Seek out providers who specialize in postpartum care—whether chiropractic, pelvic floor therapy, or postpartum doula support.
- Write down what you need help with (meals, laundry, rest) and share it with your partner or support team.
As Dr. Chrisi put it: “Your baby will always get what they need first. If you’re not nourishing yourself, your body will pull from your reserves—even your bones. That’s why postpartum nutrition and hydration matter so much.”
Final Thoughts
Motherhood is transformative, and the fourth trimester is proof of that. It’s okay if it feels overwhelming—it is a big deal. But you don’t have to go through it alone. By tuning into your body, leaning on your village, and giving yourself permission to heal, you’ll step into motherhood with more strength, grace, and support.
If you’re local to the Twin Cities, you can connect with Mother Baby Wellness Co. for postpartum chiropractic and wellness care. And remember—whether you’re a first-time mom or a seasoned one, your recovery matters too.
