Supporting Moms in the 4th Trimester: Restoring Your Body, Mind & Spirit After Birth

By: Dr. Alyssa McPeak

At Roots Wholistic Health, we believe the postpartum period—often called the 4th trimester—is just as important as pregnancy. This season is a time of healing, bonding, and adjustment, yet so many new moms feel pressure to “bounce back” before their bodies and minds are ready.

The truth? You deserve time, support, and intentional care during these first three months (and beyond). Your body has done incredible work growing and birthing your baby, and now it’s time to nourish you.

What Is the 4th Trimester?

The 4th trimester is the first 12 weeks after giving birth, a period of rapid changes—physically, emotionally, and hormonally. Your uterus is shrinking, your pelvic floor is healing, your hormones are shifting, and your nervous system is adjusting to the demands of caring for a newborn.

Without proper support, this stage can feel overwhelming. With the right care, it can be a deeply restorative and joyful time.

Self-Care Foundations for the 4th Trimester

1. Prioritize Rest (Without Guilt)

Your body heals most effectively when you allow yourself downtime. Nap when your baby naps, limit visitors, and create boundaries that protect your peace and energy.

2. Eat Nutrient-Dense Foods

Your body needs protein, healthy fats, and slow carbs to recover and keep up with the demands of breastfeeding. Think bone broth soups, eggs, avocado, salmon, leafy greens, and warm soups that are easy to digest.

3. Accept (and Ask For) Help

Let others cook, clean, grocery shop, or hold the baby while you shower or rest. Asking for help isn’t weakness—it’s wise.

4. Gentle Movement

Once your provider clears you, gentle postnatal yoga and pelvic floor exercises help restore core strength and stability. Avoid intense exercise too soon—it can delay healing and cause bleeding.

5. Postnatal Chiropractic Care

Postpartum chiropractic care can realign your spine and pelvis after the physical stress of pregnancy and birth, improve mobility, and help regulate your nervous system so you can rest and heal.

6. Massage Therapy

Massage can ease muscle tension, improve circulation, reduce swelling, and promote relaxation—much-needed for tired postpartum bodies.

7. Nervous System Support

Your body is adapting to interrupted sleep, hormonal fluctuations, and the emotional demands of motherhood. Practices like deep breathing, grounding walks, and mindfulness can help you stay centered.

Your 4th Trimester Self-Care Checklist

✅ Schedule weekly postpartum chiropractic visits

✅ Book a gentle postnatal massage

✅ Stock the freezer with nourishing, easy-to-heat meals

✅ Accept (or ask for) help from friends, family, or a postpartum doula

✅ Rest during at least one of your baby’s naps

✅ Practice gentle pelvic floor and breathing exercises

✅ Spend 15-30 minutes outdoors daily for fresh air and sunlight

✅ Keep a water bottle nearby at all times to stay hydrated

✅ Limit screen time before sleeping to improve sleep quality

✅ Give yourself grace—healing is not a race

You Deserve Support—Not Just for your Baby, But for You

At Roots Wholistic Health, we care for moms. From chiropractic care and nutrition to gentle postpartum yoga resources, we’re here to help you heal well, restore your energy, and step into motherhood feeling supported.

📅 Book your postpartum visits today—because caring for you is the best way to allow you to care for your baby.