As Featured In
Bringing a baby into the world is extraordinary—but it can also be physically demanding, especially when birth involves a third-degree tear. If your labour was long, difficult or you are healing after a third degree tear, the early days of recovery can feel both physically intense and emotionally complex.
This post is here to offer reassurance, practical support, and gentle reminders: you are not alone, and your body deserves time, nourishment, and care to heal fully.
A third-degree tear involves damage to the perineal muscles and anal sphincter. Repairs are typically made immediately after birth by your care team, but full recovery extends far beyond the hospital stay. Especially after a long labour or prolonged pushing, your pelvic floor muscles may feel fatigued and disconnected.
You might be managing pain, swelling, and perhaps even uncertainty about what you can safely do next. That’s normal—and with the right approach, recovery is absolutely possible.
In the early weeks postnatally, rest is your body’s greatest ally. Prioritising horizontal rest (lying down) over sitting or standing helps take pressure off your healing perineum and pelvic floor. This is particularly important to reduce the risk of prolapse and ensure optimal tissue healing.
If you have older children or feel tempted to “get back to normal,” remember: recovery isn’t about doing more—it’s about doing what matters most. Avoid lifting anything heavier than your baby, delegate where possible, and create opportunities to lie down frequently throughout the day.
One wonderful resource I recommend is The Fourth Trimester by Kimberly Ann Johnson. It provides compassionate, practical guidance on slowing down and deeply honouring your postnatal recovery.
Your body is undergoing intensive tissue repair, and healing well requires good nutrition—especially protein. Protein provides the building blocks for repairing muscle and connective tissue. Aim to include high-quality sources at every meal: think eggs, fish, chicken, legumes, nuts, seeds, and dairy.
Also include a variety of colorful vegetables, healthy fats, and complex carbohydrates to support overall energy and immune function. And don’t forget to stay well hydrated, especially if you’re breastfeeding.
If you’re feeling depleted or struggling with appetite, ask a friend or partner to prep easy, nourishing snacks. This is a time for support, not self-sufficiency.
Once pain begins to ease and you feel ready to move, start with gentle, intentional exercises. These should help you reconnect with your body—not challenge it.
Here are some of the most beneficial early postpartum exercises in my opinion:
Diaphragmatic breathing: Deep belly breathing helps calm the nervous system and gently re-engages the core and pelvic floor. Focus on slow inhales through the nose and soft exhales through the mouth, letting the belly rise and fall.
Pelvic floor connection: Not about “squeezing” hard, but simply bringing awareness to the area. A gentle lift on the exhale, and a release on the inhale, can help restore the mind-body link. Only do this if advised by a pelvic health physio.
Ball squeeze: Sitting or lying down, place a soft ball or cushion between your knees and gently squeeze as you exhale. This activates the inner thighs and pelvic floor in a coordinated, supported way.
Glute release with a ball: Use a massage ball or tennis ball under the glute muscles (on one side while lying down or against the wall) to release tension and improve alignment.
These small movements matter. You’re not training—you’re rebuilding. Go slowly, listen to your body, and don’t rush.
One of the most protective factors in postpartum recovery is support. Whether it’s your partner, family, a doula, or friends, surround yourself with people who can lighten the load—meals, baby care, errands, emotional encouragement.
Critically, if you’ve experienced a third-degree tear, pelvic health physiotherapy is essential. You can request this through your GP or choose to see a specialist privately. Look for someone trained in internal work who can help with scar tissue release, personalised rehab exercises, and tailored advice for your unique body.
Constipation is common after birth, but it’s important not to ignore it. Straining can place pressure on healing tissues and the pelvic floor, so aim to keep your stools soft and regular. Drink plenty of water, include fibre-rich foods like fruits, vegetables, and whole grains, and consider a gentle stool softener if recommended by your healthcare provider. Give yourself time and privacy in the bathroom—don’t rush or push. Using a footstool under your feet can also help you adopt a more natural, relaxed position for bowel movements.
Healing from a third-degree tear is significant—but it is absolutely possible. Your body is capable, intelligent, and resilient. But it needs time, attention, and care.
This chapter of recovery is not just about healing from birth—it’s about honouring the strength it took to bring life into the world and giving yourself the same compassion you give your baby.
Take it day by day. Celebrate the quiet wins. Ask for help. And most importantly, trust that your pace is the right pace.
As you are healing after a third degree tear, if you’re experiencing any symptoms such as heaviness, pressure, pain, or incontinence, or you just want reassurance, please reach out to a pelvic health physiotherapist. Early support can make a huge difference.
When you reach six weeks postpartum, consider joining a specialist postnatal Pilates class. If you’re local to St Albans, you’re very welcome to join my postnatal Pilates sessions—babies included!
Receive a FREE pelvic floor health download when you sign up to our newsletter.
Follow us on social for more centred thoughts
