Becoming a mom is one of life’s greatest transformations—and also one of the most physically and emotionally demanding. While the world often celebrates the baby, many new (and not-so-new) moms are left navigating unexpected changes in their own bodies, energy, emotions, and identity.
As a physical therapist who works closely with moms here in Chattanooga, I’ve seen firsthand how postpartum struggles and support go hand-in-hand. The most common thing I hear? “I wish someone had told me it would feel like this.”
So if you’ve felt overwhelmed, out of sync with your body, or unsure of where to even begin—this blog is for you. Let’s talk about the real challenges of postpartum life and how we can help you move through them with clarity, care, and confidence.
1. “I Still Don’t Feel Like Myself”
This is perhaps the most common statement I hear in the clinic—and it comes in many forms.
Some moms feel physically disconnected from their bodies. Others feel like they’re constantly “on,” without time to rest or process. Many wonder if they’ll ever feel strong, confident, or comfortable again.
Why it happens:
Pregnancy and birth stretch, shift, and challenge nearly every system in your body—from your abdominal muscles to your pelvic floor to your nervous system. Add in sleep deprivation and the constant demands of caring for a new human, and it’s no surprise your sense of self can feel distant.
How we help:
We start by listening. Then we assess how your body is functioning—core strength, joint stability, pelvic floor control—and guide you with movement strategies that reconnect you to your foundation. We also talk about expectations, self-compassion, and creating small, doable goals that build momentum over time.
2. Core Weakness and “Mommy Tummy”
You might notice that your core feels soft or unstable, or that you’re still carrying a lower belly pouch long after delivery. That’s not just cosmetic—it’s functional.
Why it happens:
The abdominal muscles (especially the rectus abdominis) often separate during pregnancy, a condition called diastasis recti. This can lead to poor core engagement, a protruding belly, and back discomfort. Traditional ab workouts like crunches can make it worse.
How we help:
We assess for diastasis and guide you through safe, progressive core training that builds from the inside out. You’ll learn how to activate your transverse abdominis, support your spine, and integrate your core into real-life movements like lifting your baby or carrying groceries. Our approach is gentle, evidence-based, and designed for long-term strength—not just short-term fixes.
3. Bladder Leaks and Pelvic Floor Issues
Embarrassed by sneezing, laughing, or running causing leaks? You’re not alone—this is incredibly common, but not something you just have to “live with.”
Why it happens:
The pelvic floor undergoes intense pressure during pregnancy and birth, and without rehab, many women are left with weakness, tightness, or poor coordination. This can lead to incontinence, pressure, discomfort, or a “heavy” sensation.
How we help:
Our team teaches pelvic floor awareness and how to retrain your muscles in a functional way. This isn’t just Kegels—it’s full-body integration. We’ll help you understand how breathing, posture, and daily habits all impact your pelvic health.
4. Low Energy and Fatigue
You’re not just tired from the baby waking up at night—you’re often physically depleted.
Why it happens:
Recovery from childbirth is a whole-body process. Hormonal shifts, nutrient depletion, interrupted sleep, and mental load all contribute to postpartum fatigue.
How we help:
We offer simple, restorative movement sessions designed to energize instead of exhaust. Many moms find that even 10–20 minutes of guided mobility and breathing exercises can make a huge difference. We also provide referrals when needed to support holistic care.
5. Overwhelm and Information Overload
There’s a lot of noise out there—do this, don’t do that. And most of it doesn’t take into account how individual each mom’s recovery is.
Why it happens:
Social media often paints a one-size-fits-all picture of postpartum recovery. The truth is, some women bounce back in 6 weeks, others take 6 years—and both are valid.
How we help:
We offer a calm, clear, and evidence-informed space to sort through what’s helpful and what’s not. Whether it’s figuring out if you’re ready to return to running, or knowing how to lift without straining your core, our goal is to give you confidence in your next steps.
6. Lack of Personalized Support
Postpartum care often ends after your 6-week checkup, but recovery continues far beyond that.
Why it happens:
Many healthcare systems don’t provide comprehensive follow-up for moms. That’s where we come in.
How we help:
At Elite Muscle Recovery, we provide 1-on-1 postpartum assessments to help you understand where you are in your recovery and what your body needs next. You won’t be handed a generic printout—we’ll build a plan that fits you, your body, your lifestyle, and your goals.
Final Thoughts: You’re Not Behind, and You’re Not Alone
Whether you gave birth 6 weeks ago or 6 years ago, it’s never too late to care for yourself. Many of the women we work with in Chattanooga have been told their symptoms are just “part of motherhood”—but we believe you deserve more than that. You deserve guidance, support, and a plan that helps you feel strong in your own skin.
We’re here when you’re ready.
Want to get started? Reach out to us for a postpartum recovery assessment, or simply call to chat about what’s possible.
📞 (423) 228-8120
📍 6142 Shallowford Rd #104, Chattanooga, TN
🌐 www.elite-musclerecovery.com