[New mum’s guide] 8 postpartum restrictions during postpartum confinement, and how moderate exercise can help restore your body
Health2025-06-09
6 Mins Read
When you’re holding your newborn baby, filled with joy yet feeling a little overwhelmed, the elders around you may start reminding you: ‘During postpartum confinement period, be careful — no washing your hair, no catching a cold, no eating cold or raw food…’ These ‘postpartum taboos’ can feel confusing and stressful for many new mums. But did you know that the concept of postpartum confinement varies greatly from culture to culture? For example, in many Western countries, the approach focuses on natural recovery. Many mothers return to their daily activities or even go for walks as soon as they feel up to it after giving birth.
However, whether in the East or West, one thing is clear: the postpartum period is a crucial time that requires care and rest. Although traditional confinement practices may seem old-fashioned, many of their principles align with modern medical advice — such as avoiding overexertion, focusing on nutrition, and maintaining emotional stability. The key is to find an approach that suits you personally, combining traditional wisdom with modern science, to help your body regain its vitality and embrace the next chapter of life.
Eight postpartum confinement taboos to avoid affecting your body’s recovery
Having just experienced childbirth, a new mother’s body feels like it is rebooting. Every detail during this time can potentially impact future health. Although the postpartum care after natural labor and cesarean section is different, both require attention to the following eight major ‘postpartum confinement taboos’. They are not merely traditional rules passed down by elders; they actually have scientific backing. Understanding and properly adjusting to them can help postpartum mothers recover better and faster after childbirth.
1. Avoid cold exposure and draughts
The constitution of a postpartum mother tends to be ‘deficiency-cold’ , with the body in the process of healing, making it particularly sensitive to environmental changes. Exposure to cold wind or spending long periods in environments with excessively low air-conditioning temperatures can disrupt blood flow and cause headaches, joint pain, and other problems.
What to do? You can open windows for short periods during sunny days for ventilation or use a gentle air circulation fan. Air-conditioning is fine, but set the temperature between 25 and 27°C, avoid direct airflow on your body, and wear thin long-sleeved clothing to keep warm without overheating.
2. Avoid cold water and frequent hair washing
Cold water causes blood vessels to constrict and worsens blood circulation, potentially leading to joint pain or chronic rheumatic issues. Many believe postpartum mothers shouldn’t wash their hair, but the key is not ‘not washing’ but ‘washing properly.’
The correct method is to use warm water for a quick wash, dry off immediately, and use a hairdryer to thoroughly dry the hair. If you are still weak, ask family members for help or consider professional at-home hair washing services to avoid catching a cold. If your hands or feet need to come into contact with water, use warm water or wear gloves to reduce cold exposure.
It is important to note that if the mother has had a cesarean section, she must be extra careful when washing her hair after giving birth to avoid causing an infection at the wound site.
3. Avoid overexertion
Taking care of a baby is both joyful and exhausting for postpartum mothers, but don’t forget you also need care! Your body is still in the recovery phase after childbirth. Excessive exertion will not only slow your recovery but can cause back pain, uterine prolapse, and other issues. The typical duration of 'postpartum confinement' ranges from 30 to 100 days, while the recommended 'postpartum confinement' period for mothers who have had a cesarean section is 40 days or more.
It is advisable to share childcare responsibilities with your partner or family. If possible, hire a postpartum helper or ask friends for assistance. Remember: ‘Rest is productivity.’ Every time your baby sleeps is your golden time to rest.
4. Avoid large emotional fluctuations
Postpartum hormonal changes combined with caregiving stress and sleep deprivation can lead to mood swings, which are common postpartum emotional reactions. However, if feelings of sadness and helplessness for a long time, or detachment from your baby persist, you should be alert to the possibility of postpartum depression.
It is recommended to talk to trusted friends or family about your feelings and keep a daily mood journal. If emotional distress continues for more than two weeks, seek professional psychological counselling or medical help immediately.
5. Avoid resuming sexual intercourse too early
Many couples wish to resume intimacy a few weeks after childbirth, but the mother’s body is still healing. The uterus hasn’t fully recovered, and the vagina and pelvic floor muscles remain fragile. Early resumption of intercourse can cause infections or bleeding.
Most doctors recommend waiting 6 to 8 weeks postpartum, while mothers who had a caesarean section need longer time and after a medical check-up confirms that the uterus and perineal wounds have healed before resuming sexual activity. Communication between partners is essential, prioritising the mother’s physical and psychological readiness.
6. Avoid over-supplementation – maintain a balanced diet
‘Eating right is better than eating more.’ Many elders believe that postpartum mothers should consume plenty of sesame oil chicken or herbal soups to replenish their strength. Moderate tonic helps with postpartum recovery, but over-supplementation can actually lead to issues such as excessive internal heat, constipation, bloating, and even a decline in breast milk quality. Over-supplementation in the first week after delivery is more likely to affect wound healing.
In reality, postpartum nutrition should focus on high protein, low fat, and high fibre. New mothers can moderately include warming foods like black sesame, red dates, and fish in their diet, but it is best not to eat sesame oil chicken or strong herbal tonics like ‘Shiquan Dabu Tang’ every day. Additionally, drinking warm water and avoiding raw or cold foods can help expel lochia and boost metabolism.
According to traditional Chinese postpartum culture, both mothers who undergo natural labor and those who have a cesarean delivery should wait until their spleen and stomach functions have recovered before replenishing their strength, although the timing may differ. Mothers who give birth naturally can start replenishing their bodies about a week after childbirth, once the lochia has cleared, whereas mothers who have a cesarean section should wait about 14 to 20 days until their wounds have healed. It is important to be cautious when consuming certain ingredients that promote blood circulation and qi, such as angelica and deer antler, as they may exacerbate lochia or even cause excessive bleeding.
7. Avoid lying for long periods without movement
Although rest is the main goal during postpartum confinement, complete immobility can pose risks such as poor blood circulation, muscle loss, and even Deep Vein Thrombosis (DVT).
It is advisable, if your physical condition allows, to begin sitting up at the side of the bed from the second day after childbirth, then gradually start walking. Gentle stretches or pelvic exercises can promote blood circulation, prevent constipation, and aid uterine contraction. Just remember to progress gradually and listen to your body’s limits.
8. Avoid ignoring warning signs from your body
Any abnormal symptoms during the postpartum period should never be ignored. For example, a sudden increase in lochia, foul-smelling discharge, fever, breast swelling and redness, or severe perineal pain could indicate an infection or other complications.
Postpartum mothers should closely monitor changes in their bodies and keep a record of any unusual symptoms. If there is unusual bleeding, emotional instability, or intense discomfort, seek medical attention or attend a follow-up appointment immediately. Don’t assume that ‘it’ll pass’ — caring for yourself postpartum is just as important as caring for your baby.
Gentle postnatal exercise to help restore your body
Many new mums believe that postpartum recovery (or ‘doing the month’) means staying in bed and avoiding all physical activity. In fact, gentle exercise during this time isn’t harmful—it can be crucial for regaining strength and boosting overall recovery. Mothers can start doing postnatal exercise one to two days after a normal delivery. Mothers having a caesarean section should consult doctor or physiotherapist before starting exercise. Of course, it is important to reintroduce movement gradually. Due to hormonal changes after childbirth, which cause the cartilage to become loose, it is important not to engage in intense exercise too early. Instead, adjust the intensity and type of exercise gradually based on your physical condition.
Suitable types of postnatal exercise
- Pelvic floor training (Kegel Exercises)
This is one of the earliest exercises you can start after childbirth. It helps to repair the pelvic floor muscles that may have been weakened during delivery, prevents urinary incontinence, and enhances sexual wellbeing. It is beneficial for both natural and caesarean births.
- Gentle yoga or postnatal yoga
These yoga poses target the abdominal core, pelvis and lower back, helping with stretching and strengthening while promoting relaxation and stress relief. Here are a few recommended poses:
1. Child’s Pose
Benefits: Relieves tension in the back, shoulders and pelvis; reduces stress and emotion
How to do it: Kneel on the floor with knees hip-width apart, bring your forehead to the ground, and stretch your arms forward or rest them by your sides. Hold for 30 seconds to 1 minute while breathing deeply.
2. Cat-Cow Pose
Benefits: Improves spinal mobility, relieves back pain and activates the core.
How to do it: Start in an all-fours position. Inhale, arch your back and lift your head. Exhale, round your spine and tuck your chin. Repeat 5 to 10 cycles.
3. Bridge Pose
Benefits: Strengthens the pelvic floor, glutes, and core; helps stabilise the pelvis.
How to do it: Lie on your back with knees bent and feet flat on the floor (the width is roughly the same as that of the pelvis). Arms by your sides, lift your hips slowly until your body forms a straight line from shoulders to knees. Hold for 5 seconds, then lower down. Repeat 5–10 times.
4. Seated Spinal Twist
Benefits: Aids digestion and relieves lower back tension.
How to do it: Sit with legs extended. Cross your right knee over your left leg. Place your right hand behind you for support and your left hand on your right knee. Gently twist to the right. Hold for 20–30 seconds on each side.
5. Legs Up the Wall Pose
Benefits: Reduces swelling, relaxes the lower body, and promotes sleep.
How to do it: Lie down next to a wall with your legs extended vertically against it. Arms can rest by your sides or on your belly. Close your eyes and relax. Hold for 5–10 minutes before bedtime.
Helpful tips: Always use a comfortable mat and ensure the space is safe for movement. Avoid poses that put pressure on your abdomen (e.g., sit-ups or downward dog), as they may worsen diastasis recti. Start slowly. If you feel unwell, stop immediately.
- Light stretching and walking
During postpartum confinement period, gentle walking can help stimulate circulation, reduce swelling, and ease constipation. It also serves as a good transition before resuming more intense exercise. If you feel up to it, aim for 15–30 minutes of walking daily.
Three key benefits of moderate postnatal exercise
- Boosts blood circulation: Prevents deep vein thrombosis and muscle stiffness caused by long periods of lying or sitting.
- Aids body recovery: Helps reactivate metabolism and gradually lose excess weight, particularly strengthening the abdomen and pelvic floor.
- Improves mood and reduces risk of postnatal depression: Physical activity releases endorphins, which naturally elevate your mood and reduce anxiety and depression.
How to gradually resume exercise during the postpartum confinement period?
Before starting any exercise, it is best to consult a doctor to ensure it is safe for your condition. Once cleared, ease into it gradually and build up over time.
Week 1: Focus on rest and observation
In the first few days after giving birth, the priority is rest and monitoring your body’s recovery. During this time, you can perform gentle pelvic floor exercises while in bed, along with simple ankle movements and deep breathing.
Weeks 2 to 4: Start moving
If there are no complications, you can begin short-distance walking, such as slow indoor walking back and forth, gradually increasing the duration to 15 to 30 minutes. Additionally, daily stretching exercises for the neck, shoulders, and lower back can help relax tight muscles.
After the first postpartum month (around 6 weeks)
If your body allows and you have your doctor’s approval, you can start light exercises such as gentle yoga, Pilates, or simple strength training using resistance bands. At this stage, high-impact or jumping exercises are not recommended, as they may cause strain or affect the fully healing uterus.
Most important advice: listen to your body
If you experience heavy bleeding, abdominal pain, dizziness, or any discomfort after exercising, stop immediately and consult your doctor. Every mother’s recovery is unique — avoid comparing yourself to others. Being gentle with yourself is the best way to heal and recover.
Proper postpartum confinement: Keep on playing sports!
For every new mother, postpartum confinement is not only a Chinese tradition but also an important period for the body and mind to readjust after childbirth. While many traditional taboos exist, combining modern medical knowledge with your personal situation—and avoiding outdated misconceptions, can help you have a healthy and reassuring postpartum care.
There is no need to blindly believe that ‘the more tonic, the better,’ nor should you fear exercising or washing your hair. By following the right approach, maintaining good daily habits, engaging in moderate physical activity, eating a balanced diet, managing your emotions, and practising good hygiene, you can greatly enhance your body’s recovery.
In addition, a new mother’s ability to care for herself and the support from her family are equally important. Understanding and empathy from those around her will become her strongest backing. Mothers should also learn to let go of the pressure to ‘handle everything alone’ and be kind to themselves—only then can both body and mind truly heal and grow.
Postpartum confinement is not a form of restriction but a transformation. With the right methods and a healthy mindset, this period can be the perfect start to embracing your new role in life.
Information and materials provided is general in nature and does not constitute medical or health advice from AXA Hong Kong and is on an “as is” and “as-available” basis without representation and/or warranty of any kind, either express or implied. While AXA Hong Kong has taken reasonable care in providing such information and materials, they are not specific to your investment objective, financial situation, health or medical conditions or particular needs. No warranty or responsibility is assumed by AXA Hong Kong and our related or holding companies regarding non-infringement, security, accuracy, completeness, adequacy, reasonableness, fitness for a purpose or free from computer viruses in connection with the information and materials provided. AXA Hong Kong and our related companies and holding companies do not accept any liability for any loss, damage, cost or other expense, whether wholly or partially, directly or indirectly, arising from any error, inaccuracy or omission of the information and materials to the extent that such liability is not excluded by law.
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