The New Year often brings talk of fresh starts and big goals. But if you’re in the early weeks or months of motherhood, a postpartum reset looks very different, and that’s exactly as it should be.
This 30-day postpartum recovery plan isn’t about bouncing back or pushing your body before it’s ready. It’s about gently supporting your recovery with realistic, nourishing practices that fit into life with a newborn. Think small steps, compassionate routines, and permission to move at your own pace.
Because healing after birth isn’t linear, and it doesn’t need to be rushed.
What Is a Postpartum Reset Program?
A postpartum reset program is a compassionate approach to recovery after birth. Rather than focusing on appearance or performance, it centres on rest, nourishment, wound care, emotional wellbeing, and gradual re-connection with your body.
Starting a new year with a postnatal challenge that prioritises hydration, gentle movement (when appropriate), supportive nutrition and consistent wound care can help you feel more grounded during a time that often feels anything but.
Importantly, a postpartum reset recognises that recovery isn’t something you’re meant to navigate alone. Support from healthcare professionals, such as your GP, midwife, or a women’s health physiotherapist, can play a vital role in your healing, not because something is “wrong,” but because your body has done something extraordinary and deserves expert care.
Your 30 Day Recovery Journey
This 30-day postpartum recovery plan unfolds in four gentle phases. Each phase builds on the last, while allowing flexibility — because every postpartum journey is unique.
Week 1: Foundation & Rest
The first week is about establishing your baseline. Your primary focus is rest, hydration, and wound healing.
This may look like:
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Staying well hydrated
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Taking pain relief as directed
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Limiting unnecessary movement
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Creating comfortable feeding and resting spaces
Use cooling tools, such as the Warm & Cool Insert, to soothe swelling or discomfort, and tend to your wound care gently and consistently, whether you’re healing from vaginal birth, perineal tearing, stitches, or a caesarean incision.
Rest is not something you earn after doing enough. Rest is the work right now.
Week 2: Gentle Movement (If and When It Feels Right)
As your body begins to feel a little stronger (and with guidance from your care provider) you may feel ready to introduce gentle movement.
This might be:
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A short walk to the letterbox
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Light stretching
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Standing and moving more freely around your home
Gentle movement can support circulation, mood and confidence, but it should never come at the expense of rest or wound healing. On some days, rest will still be the most supportive choice, and that’s okay.
This is also a beautiful time to consider booking in with a women’s health or pelvic health physiotherapist. They can assess your pelvic floor, abdominal muscles and any scar tissue, and guide you on safe, personalised movement, whether you’ve had a vaginal birth or a c-section.
Week 3: Building Consistency
By week three, you may notice small but meaningful shifts: improved energy, greater ease in daily movements, or feeling more confident tending to your body.
The gentle routines you’ve been building begin to feel more natural. Now is the time to extend them softly, perhaps a little longer stretch, an extra nourishing snack, or another moment of rest built into your day.
Consistency doesn’t mean doing everything every day. It means returning to what supports you, again and again, in ways that feel manageable.
Week 4: Celebrate Your Progress
This final week is about acknowledgement.
Notice how your body feels compared to day one. Honour the strength it’s taken to heal, rest, nourish, and care for yourself alongside a newborn.
Completing a 30-day postpartum recovery plan isn’t about ticking boxes,it’s about recognising how much you’ve held, carried, and grown.
The Role of Pelvic Health Physio in Postpartum Recovery
Seeing a women’s health or pelvic health physiotherapist is one of the most supportive steps you can take during postpartum recovery.
These specialists are trained to guide healing after both vaginal and caesarean births and can support:
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Pelvic floor recovery
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Abdominal separation
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Scar care and desensitisation
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Pain, heaviness, or leaking
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Confidence returning to movement
Many mums assume this care is only necessary if something feels “wrong.” In reality, pelvic health physio can be powerful preventative support, helping you rebuild strength safely and gently, at your own pace.
Daily Recovery Routine
A daily recovery routine for new mums doesn’t need to be complicated. Think of it as a flexible framework, not a rigid schedule.
Morning
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Start the day with a glass of water to support hydration, milk production, and recovery from blood loss.
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Take a moment to check in with your body and move accordingly, every day will feel different.
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Apply wound care products gently and without rushing. This may be focused on vaginal or c-section recovery care, as well as breastfeeding support such as applying a nurturing nipple balm.
Midday
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Focus on nourishing meals where possible. Protein, healthy fats and fibre support tissue repair, hormone balance and sustained energy.
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This is also a season where support matters. Meal delivery services, freezer meals, or help from loved ones are acts of self-care, not shortcuts.
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Rest when you can, even ten minutes can help regulate your nervous system.
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Keep supportive essentials like Postpartum Briefs and a Peri Bottle nearby for all-day comfort.
Evening
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Wind down with gentle stretching, a warm shower or bath, or simply elevating your feet.
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Prepare your recovery essentials and outfit for the next day to reduce decision fatigue.
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Acknowledge one thing that went well today either quietly, in conversation, or in a journal.
Building Your Support Kit
Having the right essentials makes your January baby recovery plan simpler. Consider how products work together to support healing:
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For comfort: Supportive briefs with gentle compression throughout the day.
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For soothing relief: Cooling and warming inserts (both breast and brief versions) that adapt to your changing needs.
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For wound care: Natural, gentle products for daily cleansing such as the Perineal Care Foam, Herbal Infused Postpartum Pads and the Peri Wash Bottle.
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For convenience: Coordinated care kits that bring everything together.
Tracking Your Progress (Gently)
Healing isn’t linear, so notice progress without judgement.
Physical milestones
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Reduced swelling or wound discomfort
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Increased ease in daily movements
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Gradual improvement in energy
Emotional milestones
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Moments of feeling like yourself again
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Reduced anxiety around recovery tasks
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Feeling more connected to your body
Some days will feel like leaps forward, others like tiny shuffles. Both count.
Join the Community
Recovery is easier when you feel less alone.
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Share daily wins in online mothers’ groups
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Create a simple check-in routine with another new mum
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Celebrate every milestone, no matter how small
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You’re always welcome to DM us on Instagram
Whether it’s your first post-birth walk or finally sleeping for three hours straight, every step matters.
Moving Forward
This 30-day postpartum recovery journey is about healing forward, not bouncing back. There's no right way to recover, only your way. Listen to your body, permit yourself to rest, and remember that you deserve care, comfort, and support at every stage.