Self-care has become a buzzword, especially for mamas, but let’s be real: not all self-care is created equal. Quick fixes and spa days might sound appealing, but I’ve often found that they don’t fill me up or help me feel genuinely recharged. True self-care, especially as a mom, goes deeper and is about building sustainable routines that support your energy, balance, and resilience. In today’s post, inspired by my recent episode on The Dr. Nurture Podcast, I’m sharing a physical therapist’s approach to three foundational self-care practices that can make a lasting difference in how you feel, connect, and thrive.
1. Pelvic Floor Physical Therapy: Strengthening from the Inside Out
As a mama, your pelvic floor may have taken a hit during pregnancy and childbirth. Pelvic floor physical therapy isn’t just about addressing postpartum recovery; it’s about enhancing core strength, reducing lower back pain, and supporting your body for the long haul. When the pelvic floor is strong and aligned, it provides stability for everyday movements, boosts core health, and helps you feel more in tune with your body.
If you’re new to pelvic floor care, start with deep breathing exercises like diaphragmatic breathing. This breathing method strengthens the connection between your core and pelvic floor muscles. Just a few minutes each day can help relax these muscles, improve posture, and reduce tension.
Consider connecting with a pelvic floor therapist if you’re experiencing discomfort, pain, or weakness. They can guide you through exercises that are safe and tailored to your specific needs.
2. Regular Exercise: Finding Joy in Movement (Even in Small Doses)
Exercise doesn’t need to be intense or time-consuming to make a difference in your physical and mental well-being. The key is finding movements that bring you joy and can be easily integrated into your day. Even 15-20 minutes of consistent activity can significantly reduce stress, boost energy, and improve your mood.
Choose exercises that feel good for your body and schedule. Walking, yoga, gentle strength training, or quick home workouts are all manageable options. Even incorporating your little one in some exercises—like a stroll around the neighborhood or playful stretches—can make it easier to stick to the habit. The goal isn’t perfection; it’s consistency. By making exercise a regular part of your life, you’ll build physical strength and mental clarity, helping you feel more grounded and connected each day.
3. Eating Nutritious Foods & Taking Key Vitamins: Fueling Your Inner Resilience
Nutrition is the backbone of self-care, providing the energy your body needs to care for your family while feeling balanced and resilient. Yet, as a mom, it can be easy to overlook your own nutritional needs. Eating a colorful variety of vegetables, lean proteins, and healthy fats, while avoiding refined sugars, can transform how you feel physically and mentally.
In my journey, I’ve found certain nutrients and vitamins to be game-changers. I’ve come to love NEEDED’s prenatal/perinatal products, which support me through my fertility and motherhood journey by providing balanced vitamins that are often difficult to obtain from diet alone (use my #NeededPartner link and get 20% off!). These supplements, filled with essential nutrients, help strengthen the body’s natural resilience, support energy levels, and enhance muscle health, which is especially valuable in those challenging mom-life moments.
And because I know how easy it is to skip meals in the midst of a busy day, I sometimes opt for meal prep kits that offer balanced, nutrient-dense options. I’ve used Blue Apron’s ready-made kits during especially hectic seasons, and they make it so much easier to stay on track nutritionally. These pre-prepped, healthy meals are quick to grab, and they keep my body nourished, which ultimately helps me show up better for my family.
Staying in a Resilient State: Self-Care as a Lifestyle
Real self-care isn’t a single act; it’s a collection of practices that build upon one another and become part of your everyday life. By focusing on strengthening your pelvic floor, moving your body consistently, and nourishing yourself with high-quality foods and vitamins, you’re laying the foundation for resilience and well-being.
As moms, we often put our needs on the back burner, but remember that taking care of yourself is essential to being the best for those you love. So the next time you think about self-care, remember: it’s not just about pampering. It’s about creating routines that will sustain and support you in motherhood and beyond.
Whether you’re just beginning to prioritize self-care or looking for ways to deepen your existing routines, this episode of the Dr. Nurture Podcast provides actionable insights and tips to start feeling your best, one day at a time. Listen in to hear the full conversation!
Shownotes:
NEEDED Prenatal Powder: Use this #NeededPartner link and get 20% off! 
Soothe Your Unsettled Baby: Do it for their sake and for your own peace of mind! Learn more about strategies to mindfully manage colic.
Coaching: Help your little one overcome developmental obstacles with one-on-one milestone coaching.nurturehealthhome.com/coaching
Dr. Nurture’s Etsy Shop: workbooks, guides, and other products to support mamas and their babies through gross motor development and lactation.
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