Today, I explore the often untold realities of post-baby body changes that new mothers face.
From physical transformations to emotional changes, I’ll delve into what really happens to your body after giving birth and what no one tells you about your journey of recovery and self-acceptance.
PregActive Community
Join our amazing community of moms at PregActive as we discuss topics like weight fluctuations, skin changes, muscle recovery, and the impact of hormones on your body and mind.
We’ll also share tips on how to navigate these changes with confidence, grace, and hear from real moms about their experiences.
Are You The Right Dimension?
I have already spoken about existence diastasis recti after childbirth and how me Core Rehab for Mamas The program was designed specifically for moms with abdominal separation.
It is important to know your current health status before exercising. And if you are not sure, then you should seek medical help.
Body changes after childbirth
1. Low energy levels
Being pregnant can be quite tiring.
When the baby arrives and you’re waking up every few hours to feed and change nappies (diapers), then it’s understandable that you’ll experience total exhaustion from transitioning into a full-time role of caring for your baby.
While you may not feel like it; my post-baby recovery workouts they’re designed with that in mind, so they’re short and designed for you.
Maintaining some form of activity will help you recover.
2. Incontinence
During pregnancy you feel like you are constantly running to the toilet caused by the baby pressing on your bladder. Pressure on the urethra during childbirth can make urination difficult after delivery.
You may also develop a urinary tract infection (UTI) which can cause a burning sensation when you urinate.
3. Sweating
Your body will begin to get rid of all the fluids it accumulated during your pregnancy and as a result you may experience excessive night sweats.
4. Constipation
You are likely to experience constipation after pregnancy if you were constipated during pregnancy.
5. Vaginal discharge
After giving birth, you’ll start to have a vaginal discharge that’s mostly blood and what’s left of the lining of the uterus. pregnancy. This is called lochia and can last several weeks.
6. Back pain
There are a number of reasons why you may experience this back pain after pregnancy.
Back pain can occur due to poor posture during pregnancy. Or because your body puts extra weight on your back muscles.
This can often cause constant back pain until the abdominal muscles tighten again.
Participating in my postpartum workouts will put you in a good position to reduce the severity of your back pain as you will likely have strengthened your lower back during our programs.
7. Swollen feet
During pregnancy, you may have experienced swelling and swelling in your legs which may continue (to a lesser extent) after delivery.
Always discuss any changes in your body post-baby with your doctor and be kind to yourself during this life-changing time of motherhood, while making sure you take some time for self-care.
Her candid post-pregnancy timeline
Week 1-2 after pregnancy
1. Uterus
Still the size of a watermelon (1 kg).
Reality: Bleeding like a horror movie.
What to do: Rest. Pads + adult diapers = life.
2. Stomach
Reality: She looks 5-6 months pregnant. Loose skin, dark linea nigra.
What to do: Belly belt + high-waisted leggings hide everything.
3. Boobs
Hard, leaky, size +2 cups. Veins everywhere.
What to do: Cold cabbage leaves + 2 sports bras.
4. Pelvic floor
Reality: You feel like you’re peeing yourself when you sneeze. Possible gravity prolapse.
What to do: STOP Kegels for 2-6 weeks – focus on reverse Kegels + diaphragmatic breathing.
5. Hair
Reality: Still thick (you haven’t lost your pregnancy hair yet).
What to do: Enjoy it – the shed is coming in 3-4 months.
6. Weight
Reality: Down 5-8 pounds instantly (baby + placenta + fluids).
What to do: The rest is inflammation – not fat.
Week 3-6: Truth Phase
1. Diastasis Recti
Reality: 60% of mothers have 2+ toe gap. Wrinkles make it worse.
What to do: No planks, no abs, no running. Do 360 degree breathing + heel slides daily.
2. Pelvic floor
Reality: Leaking while jumping? Cough; This is normal – but it is fixed.
What to do: See NOW pelvic floor PT (gold window). 80% correct leakage in 8-12 sessions.
3. Weight
Reality: Stuck at +8-12 kilos? This is water + blood volume.
What to do: Walk 10 minutes 4 times/day + drink 4 L of water = 3-5 kg drop in 10 days.
4. C-section scar
Reality: Numb, tight, burning. Shelf of flesh above the scar.
What to do: Scar massage at 6 weeks (coconut oil + gentle circles).
5. Attitude
Reality: Rib flare + front shoulders from feed.
What to do: Cat-cow + angel walls 3 times/day.
Stretch Marks: Causes and Development
Stretch marks, medically known as ‘striae gravidarum’, are a common occurrence after pregnancy.
They appear when the skin is stretched rapidly, as is typical during pregnancy, causing collagen and elastin fibers to break.
Hormonal changes also play a role in their development. Initially, they may appear as reddish or purple lines, but over time, they often fade to a lighter, more silvery shade.
Causes of stretch marks
The likelihood of developing stretch marks varies depending on genetics, skin type and weight gained during pregnancy.
They are usually found on the abdomen, chest, hips, buttocks and thighs.
While they are a natural part of the body’s response to growth, understanding these changes can help to cope with and accept them.
Natural remedies for stretch marks
There are several approaches to managing stretch marks after pregnancy, ranging from natural remedies to medical treatments.
Topical applications such as cocoa butter, vitamin E and hyaluronic acid can help hydrate the skin and improve its appearance.
Massaging the skin can also increase blood flow and promote healing.
For those seeking medical interventions, treatments such as laser therapy, microdermabrasion, and prescription retinoids have been shown to reduce the visibility of stretch marks.
It is important to consult a dermatologist to discuss the most appropriate options for your skin type and severity of stretch marks.
Boost skin health
Post-pregnancy skin health can be boosted with proper nutrition and skin care.
Eating a balanced diet rich in vitamins C, E and zinc supports skin repair and collagen production. Staying hydrated is vital as it helps maintain skin elasticity.
A consistent skin care routine that includes gentle cleansing, moisturizing and using sunscreen can also reduce the effects of stretch marks.
Over time, this care can improve skin texture and resilience, making stretch marks less noticeable.
Emotional support and community stories
Adjusting to physical changes after pregnancy, including stretch marks, can be an emotional process. Seeking emotional support from partners, friends, family or support groups can be incredibly beneficial.
Sharing experiences and stories with a community can provide comfort and a sense of shared identity in this new phase of life.
Hearing how others deal with their body changes can inspire confidence and provide practical tips for embracing your post-pregnancy body.
Remember, every mark is a testament to the life you have nurtured and the strength of your body.
Positive body image
Cultivating a positive body image in the presence of stretch marks is a journey that involves self-love and acceptance.
Recognizing that these marks are a natural and common result of pregnancy can help you embrace them as part of your unique story.
Celebrate the body that brought new life into the world, focusing on its strength and potential rather than its imperfections.
Affirmations, body positive movements, and self-care practices can all contribute to a healthier body image and overall well-being.
Takeaway
The 12 weeks after pregnancy, often referred to as the “fourth trimester,” is a time to heal your body. It is extremely important to only start a recommended postpartum exercise program when you are ready.
Doing the wrong exercises can only delay your recovery and create new problems for you.
My basic recovery program
Whether you’re an expectant mother, a new mom, or just curious about the post-pregnancy journey, our online programs are packed with valuable information and support.
It is very difficult to know which of the following changes in your body after pregnancy, if any, you will experience after pregnancy.
What you need to know is how these changes may affect your ability to start exercising after giving birth.
Although there are risk factors or signs, it will vary from person to person. There are common subsequent changes that your body will experience and the degree and severity of each will also vary.
This is why you should seek approval from your healthcare professional before starting an exercise program.
