A Gentle, OT-Led Approach to Babywearing for Postpartum Recovery

Beginning to wear your baby in a carrier is such an exciting postpartum milestone. Babywearing can empower you to return to activities that matter to you while bonding with your baby. But babywearing for postpartum recovery doesn’t mean you use a carrier to immediately re-enter a fast-paced pre-baby lifestyle. It’s very important in the early postpartum days that you enjoy babywearing as a tool for bonding rather than a way to “boost” productivity. Proper ergonomics and carrier fit will be key for supporting your recovery and setting you up for a long and successful babywearing journey.

After giving birth, you might find you need to reconnect to your body and relearn how to move and engage in tasks now that your baby is in the outside world. It’s really important to be mindful of signals you get from your body, especially if you notice fatigue, soreness, fluid build-up in your legs and ankles, or discomfort in your pelvic floor. 

If you notice these signs during babywearing or otherwise, it’s your body telling you to slow down and take a rest, and it’s important to listen when possible. The other things can wait. In the early days, slowing down and soaking it all in is where the magic happens.

You might have heard of the 5-5-5 guidance for postpartum recovery. The idea is 5 days in bed (total rest), 5 days on the bed (light activity like diaphragmatic breathing or short walks within the home), and 5 days around the bed (moving within the house engaging in light activity), with a goal of prioritizing rest, bonding with baby, and setting boundaries around visitors and chores. While the strictness of the 5-5-5 guidance isn’t realistic for some families, especially if you have other children or a partner who needs to return to work sooner than 2 weeks, the overall messaging is good.

The goal of the 5-5-5 method is to focus on rest and gradual building of activity tolerance. This applies to all postpartum recoveries. Jumping back into a busy schedule quickly after giving birth can delay healing. It can feel easy to use babywearing as a tool to get moving and get things done, but it’s important to focus on babywearing as a tool for bonding and supporting your body in the early days, not as a productivity booster.

Here’s a quick chart to reference as a timeline for your postpartum recovery:

OT Tip: 

Your recovery is individual — think of this timeline as guidance rather than strict rules.

If you’re post C-section and wondering when you can babywear, a great place to start is by checking in with your care team while you’re still at the hospital. Depending on how your C-section went, you might have a variety of lifting and activity restrictions for a set period of time. 

If your lift restriction is “don’t lift more than your baby,” you can babywear them when you feel ready. Prioritize short wearing sessions at first. Choose a carrier that doesn’t irritate or put pressure on your incision. A ring sling or a stretchy wrap tied in the back are great options for avoiding the incision site. 

One of the best things you can do for C-section recovery is short walks at a comfortable pace, to your tolerance. At first, do these on your own. As you feel ready, adding your baby in a wrap or sling can be a great way to gently grade up that activity.

Some common pelvic floor concerns in early postpartum include feelings of weakness, leaking or other incontinence, fatigue, or feelings of heaviness. While these are common issues, it doesn’t mean they’re things you should struggle with. If any of these issues, especially incontinence or feelings of heaviness, persist or affect your quality of life, pelvic floor therapy can be key. Many pelvic floor therapists are more than happy to have you bring your baby with you. They might even be able to check your carrier fit during functional activities to ensure babywearing isn’t exacerbating your symptoms.

In general, a carrier will be more pelvic floor friendly if it does not put downward pressure on the pelvic floor. Stiffer waistbands and carriers where the bottom edge of the waistband sits directly on your midsection will often worsen pelvic floor symptoms, especially in the early days.

Here’s a chart that summarizes some special postpartum considerations and how babywearing can help:

OT Tip: Be open to trying different carriers to see which features help you best. 

Luckily, all of hope&plum’s carriers are pelvic floor friendly with apron style waists (meh dais and Larks) or the option to avoid a waistband sitting on the abdomen altogether (ring slings and baby wraps).

Regardless of how your recovery is going, ergonomics and being mindful of how you move are key for feeling good in the long run. During activities such as babywearing, feeding, and diaper changes, be mindful of keeping your core comfortably engaged, lifting with your legs and not your back, and keeping everything stacked in a neutral position. Use babywearing as a tool to support your posture and muscle engagement. Proper carrier fit will ensure your baby’s weight is sitting correctly and removing strain from your muscles rather than adding to it.

Ultimately, you know your body best, and only you can decide what you need to feel good during postpartum recovery. Mindful movement, slow return to activity, and prioritizing your wellness will look different for everyone, but babywearing can be a meaningful and supportive part of your postpartum recovery if you want it to be!