Postpartum Tips After 6 Months: Caring for You as Baby Grows
Six months after birth, many mothers notice a shift. Your baby is more alert, you may be back at work or settling into a new rhythm at home, and your own recovery is still evolving. This stage—often called the “extended fourth trimester”—is a great time to check in on your body, mind, relationships, and routines. The tips below are evidence-based and practical, with gentle steps you can start today. Always check with your healthcare professional for personalized guidance.
Your body at 6 months: what’s typical
By six months, vaginal bleeding has usually stopped, incisions and tears are healed, and energy is slowly improving. Some changes can still be very normal: pelvic floor symptoms (like leaks or heaviness), core weakness or doming from diastasis recti, back or wrist pain from feeding and lifting, and fluctuating weight. If you’re breastfeeding, low estrogen can cause vaginal dryness and discomfort with sex, and periods may still be irregular. It’s also common for mood changes to persist or even appear for the first time now. All of these have supportive options—you don’t have to “wait it out.”
Core and pelvic floor: rebuild safely and confidently
Targeted strengthening reduces pain, improves continence, and supports return to exercise. Pelvic floor muscle training is effective for preventing and treating urinary incontinence postpartum.
5-minute daily pelvic floor and core reset:
1) Position: Lie on your back with knees bent or sit tall. Place one hand on your lower ribs and one on your lower belly.
2) Breath: Inhale through your nose and let the ribs expand sideways. Exhale slowly as if you’re fogging a mirror, allowing your belly to gently flatten.
3) Pelvic floor activation (Kegel): On the exhale, imagine lifting a blueberry with your vagina/anus—gentle and upward, not a hard squeeze. Hold 3–5 seconds; fully relax on inhale. Repeat 8–10 times.
4) Transverse abdominis: On the exhale, draw your lower belly inward as if zipping up snug jeans while keeping ribs soft. Hold 5 seconds; relax. Repeat 8–10 times.
5) Functional cue: When you lift baby, exhale and gently engage your pelvic floor and lower abs first.
Progress your activity: Aim for at least 150 minutes per week of moderate-intensity aerobic activity plus two days of strength training focused on major muscle groups. Increase impact (running, HIIT) gradually and watch for symptoms such as leaking, pelvic heaviness, or abdominal bulging; if these occur, scale back and consult a pelvic floor physical therapist.
When to seek help: Leaking urine or stool; a feeling of vaginal pressure; persistent core doming; pain with movement or sex. Pelvic floor physical therapy has strong evidence and can help at any time postpartum—including months or years later.
Feeding your baby and yourself after 6 months
Feeding transitions start now. If you’re breastfeeding, the American Academy of Pediatrics recommends exclusive breastfeeding for about 6 months, then introducing complementary foods while continuing breastfeeding as desired. Offer iron-rich foods early (meats, beans, fortified cereals) and a variety of textures. Continue vitamin D supplementation for breastfed infants (400 IU/day) unless your pediatrician advises otherwise. If you’re formula feeding, complementary feeding guidance is the same—start with nutrient-dense options and follow your baby’s cues.
Your nutrition matters too. Many mothers are still rebuilding iron stores and overall nutrient status at 6 months. Consider:
1) Continue a prenatal or multivitamin if recommended, especially if breastfeeding.
2) Prioritize protein at each meal and fiber (25–30 g/day) for digestion.
3) Stay hydrated—keep a bottle within reach during feeds.
4) If vegan/vegetarian or with dietary restrictions, ask about B12, iodine, and DHA sources.
Sleep and routines: realistic improvements
Sleep often improves around this age, but many babies still wake. You can gently shape routines while keeping safety first.
Simple steps for better rest:
1) Anchor the morning: a consistent wake window helps the whole day.
2) Naps: Watch for sleepy cues; aim for age-appropriate awake times, and keep the sleep environment dark and calm.
3) Bedtime routine: 20–30 minutes of the same steps each night (feed, bath, pajamas, book, song) signals sleep.
4) Share the load: Trade off early mornings or first wakes if possible. If solo, prepare nighttime items (diapers, water, snacks) before bed to reduce time awake.
Safe sleep still matters: Place baby on the back, in a separate, flat sleep surface with no soft bedding or bumpers, and avoid overheating for the first year.
Mood and mental health: it’s never too late to feel better
Postpartum depression, anxiety, OCD, and trauma-related symptoms can start or persist beyond 6 months. Common signs include persistent sadness, irritability, intrusive thoughts, excessive worry, loss of interest, sleep disturbance not explained by baby’s needs, or feeling detached. These conditions are common and treatable. Evidence-based help includes therapy (especially cognitive behavioral therapy and interpersonal therapy), peer support, and medications compatible with breastfeeding if needed. If you have thoughts of harming yourself or your baby, seek urgent care immediately.
Practical steps:
1) Screen yourself: Use a validated tool like the Edinburgh Postnatal Depression Scale; bring results to your clinician.
2) Create a support plan: List three people you can text when you’re overwhelmed; identify one daily “reset”—a walk, shower, or 10 minutes of quiet.
3) Lighten mental load: Choose one task to drop or delegate this week.
Sex, intimacy, and contraception
At six months, many couples are renegotiating intimacy. Low estrogen from breastfeeding can cause vaginal dryness and pain—water-based lubricant or a low-dose vaginal estrogen (if appropriate for you) can help. Persistent pain, tearing, or fear of pain is treatable; a pelvic floor therapist or clinician can provide solutions.
Contraception: Lactational amenorrhea is no longer a reliable method after 6 months or if any of the strict criteria aren’t met. If pregnancy prevention matters to you, discuss options. All methods are compatible with postpartum status; for breastfeeding parents, progestin-only options and non-hormonal methods are typically preferred early, and most combined hormonal options become acceptable as time goes on. Long-acting reversible contraception (IUDs and implants) offers highly effective, low-maintenance protection. Spacing pregnancies by at least 18 months between births is associated with improved outcomes for parent and baby.
Common mid-postpartum health issues to watch
Thyroid changes: Postpartum thyroiditis can cause fatigue, anxiety, weight changes, and palpitations between 2–12 months postpartum. If you notice these symptoms, ask for thyroid testing.
Heavy or irregular periods: Cycles may be different after birth. Very heavy bleeding (soaking a pad or tampon every hour for several hours) or cycles with significant pain warrant evaluation.
Persistent musculoskeletal pain: Wrist/thumb pain from lifting (De Quervain’s), low back or hip pain, and rib discomfort are common. Try neutral wrist positions, supportive baby-wearing, and progressive strengthening; seek care if pain limits daily activities.
Return to exercise: a simple, safe progression
Week-by-week is less important than symptom-guided progress. Here’s a simple approach:
1) Foundation (anytime): Daily breathing, pelvic floor, and gentle core as above.
2) Build (most days): 20–30 minutes of brisk walking, cycling, or swimming. Add 2–3 sets of 8–12 reps of squats, hip hinges, rows, presses, and carries 2–3 times/week.
3) Test impact: Try 30 seconds of low-impact jumping jacks or jog-in-place. No leaking, heaviness, or pain? Gradually add 10% volume each week. Symptoms? Scale back and consult a clinician or pelvic PT.
Work, identity, and support
Six months in, you may be juggling work, caregiving, and your own needs. A few practical strategies:
1) Time blocks: Choose one priority for morning, one for afternoon. Keep a parking lot list instead of multitasking.
2) Boundaries: Protect feeding/pumping breaks and a non-negotiable personal care block (even 10–15 minutes).
3) Connection: Join a local or virtual parent group or pelvic health class. Social support improves mental health and confidence.
Healthcare checklist for month 6–12
1) Schedule a postpartum check-in: Even if you were seen at 6–12 weeks, ACOG encourages ongoing postpartum care through the first year. Ask about pelvic floor, mental health, contraception, and any new symptoms.
2) Consider pelvic floor physical therapy if you have any leakage, prolapse symptoms, core weakness, or pain with sex or exercise.
3) Keep vaccines up to date: Influenza seasonally, COVID-19 per current guidance, and Tdap if not received during pregnancy or immediately postpartum. Your clinician can advise based on your history.
4) Dental care: Schedule a cleaning if you haven’t since birth—gum disease can worsen postpartum and affects overall health.
Red flags: get care now
Seek prompt medical care for chest pain, shortness of breath, severe headache, vision changes, calf pain/swelling, heavy vaginal bleeding, fever, severe abdominal pain, thoughts of self-harm, or any symptom that worries you. Trust your instincts; you deserve to be heard.
Encouragement for the road ahead
You are doing the hard, beautiful work of caring for a growing baby while still healing yourself. At six months, your needs matter just as much as your child’s. Small, consistent steps—five minutes of movement, a nourishing snack, a supportive text—add up. If something doesn’t feel right, you are not complaining; you’re advocating for your health. With the right support, you can feel stronger, clearer, and more like yourself in the months ahead.
References
- American College of Obstetricians and Gynecologists (ACOG). Optimizing Postpartum Care. Obstet Gynecol. 2018;131:e140–e150. https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2018/05/optimizing-postpartum-care
- ACOG. Physical Activity and Exercise During Pregnancy and the Postpartum Period. Committee Opinion No. 804, 2020. https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period
- Woodley SJ, et al. Pelvic floor muscle training for prevention and treatment of urinary and fecal incontinence in antenatal and postnatal women. Cochrane Database Syst Rev. 2020; https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD007471.pub4/full
- American Academy of Pediatrics (AAP). Policy Statement: Breastfeeding and the Use of Human Milk. Pediatrics. 2022;150(6). https://publications.aap.org/pediatrics/article/150/6/e2022057988/190312
- Centers for Disease Control and Prevention (CDC). How to Introduce Solid Foods to Babies. https://www.cdc.gov/nutrition/infantandtoddlernutrition/foods-and-drinks/when-to-introduce-solid-foods.html
- AAP. Vitamin D for Babies. https://www.healthychildren.org/English/ages-stages/baby/feeding-nutrition/Pages/Vitamin-D-On-the-Double.aspx
- AAP Task Force on Sudden Infant Death Syndrome. 2022 Recommendations for a Safe Infant Sleeping Environment. Pediatrics. 2022;150(1). https://publications.aap.org/pediatrics/article/150/1/e2022057990/188630
- CDC. Postpartum Depression. https://www.cdc.gov/reproductivehealth/features/maternal-depression/index.html
- American Thyroid Association. Postpartum Thyroiditis. https://www.thyroid.org/postpartum-thyroiditis/
- CDC. U.S. Medical Eligibility Criteria for Contraceptive Use, 2016 (and updates). https://www.cdc.gov/reproductivehealth/contraception/mmwr/mec/summary.html
- World Health Organization. Family planning/Contraception. https://www.who.int/news-room/fact-sheets/detail/family-planning-contraception