Five Physical Changes That May Surprise You Postpartum: A Guide for New Mums

The postpartum period is often a whirlwind of emotions, new routines, and significant physical changes. While most expectant mothers are prepared for labour and delivery, the changes that occur after childbirth can come as a surprise. Your body goes through a lot during pregnancy and continues to change in the weeks and months after giving birth. These changes are completely normal, but they can be unexpected, especially if you’re unsure what to anticipate.

In this Antenatals article, we’ll explore five physical changes that may surprise you after having your baby, focusing on your postpartum body. We’ll also discuss the role of antenatal care in helping you navigate the transition from pregnancy to postpartum recovery, and how practices such as antenatal yoga, prenatal massage, and regular antenatal checkups can support your health throughout this process.

1. The Bump Doesn’t Disappear Right Away

One of the most common misconceptions about postpartum recovery is that your baby bump will disappear immediately after giving birth. However, for most women, the bump lingers for a while as the uterus gradually shrinks back to its pre-pregnancy size. This process, known as involution, can take about six weeks or longer.

Why Does the Bump Stay?

During pregnancy, your uterus expands to accommodate your growing baby. After delivery, it takes time for the uterus to contract and return to its original size. Hormonal changes also play a role, as your body continues to produce relaxin, a hormone that helps your body adjust during pregnancy and postpartum. The extra skin and muscles around your abdomen also need time to tighten up.

It’s important to remember that this is perfectly normal, and you shouldn’t rush to “bounce back” too quickly. While it may be tempting to start doing sit-ups or other intense exercises right after birth to regain a flatter stomach, experts advise against this. In fact, exercises like sit-ups can cause strain on your abdominal muscles, especially if you have a condition called diastasis recti, where the muscles separate during pregnancy.

Antenatal Support and Recovery

Engaging in antenatal yoga or yoga for pregnancy during your pregnancy can help strengthen your core muscles and improve flexibility, which may make the postpartum recovery process smoother. Postpartum yoga, tailored for new mothers, focuses on gentle stretching and strengthening to help you ease back into fitness while being mindful of your healing body. Always check with your healthcare provider before starting any new exercise routine.

2. Hair Loss: More Than You Expected

Many women enjoy thicker, fuller hair during pregnancy, thanks to the hormonal changes that slow down hair loss. However, in the months following childbirth, it’s common to experience significant hair shedding. This is known as postpartum alopecia, and while it can be alarming, it’s usually temporary.

What Causes Postpartum Hair Loss?

During pregnancy, the high levels of oestrogen prolong the hair growth phase, meaning fewer hairs fall out than usual. After giving birth, oestrogen levels drop, and the hairs that were previously in the growth phase start to shed all at once. This can result in noticeable thinning, especially around the hairline.

Postpartum hair loss typically starts around three to four months after delivery and can last for several months. It’s important to keep in mind that this is a normal part of postpartum recovery, and your hair growth should return to its regular cycle within a year.

Self-Care During This Time

While you can’t prevent postpartum hair loss, maintaining a healthy diet with adequate vitamins, such as those provided by antenatal vitamins, can support your overall health. Incorporating prenatal massage into your routine during pregnancy can also help improve circulation, which may support healthy hair growth over time.

3. Changes to Your Skin

Postpartum skin changes can be surprising. Many new mothers notice that their skin reacts differently after giving birth. Some may experience the disappearance of the pregnancy “glow” and develop drier or more sensitive skin, while others may notice the emergence of melasma, dark patches that developed during pregnancy due to hormonal changes.

Stretch Marks and Skin Texture

One of the most common skin changes after pregnancy is the appearance of stretch marks, particularly on the abdomen, hips, and breasts. These marks form when the skin stretches rapidly during pregnancy, and while they may fade over time, they often don’t disappear completely.

Another surprise for some new mothers is that their skin may become oilier or drier postpartum. Hormonal shifts can lead to acne flare-ups or more sensitive skin, which might feel different than what you were used to during pregnancy.

Caring for Postpartum Skin

It’s important to maintain a simple and gentle skincare routine during the postpartum period, particularly if your skin has become more sensitive. Hydration is key, so ensure you’re drinking plenty of water and using moisturisers suited to your skin type. Antenatal massage, which promotes relaxation and improves circulation, can also help boost skin elasticity and reduce discomfort related to stretch marks.

4. You May Feel “Loose” for a While

One of the more unexpected changes for many women is the feeling of looseness in the pelvic area after giving birth. Whether you had a vaginal birth or a caesarean section, your pelvic floor muscles undergo immense strain during pregnancy and labour. This can leave you feeling a bit “loose” or weak in the pelvic region, which can sometimes lead to urinary incontinence.

Pelvic Floor Recovery

The pelvic floor muscles support the bladder, uterus, and bowels. During pregnancy and delivery, these muscles are stretched, and it’s common to experience weakness or reduced control. Fortunately, with time and the right exercises, you can regain strength in this area.

Avoid jumping into intense workouts too quickly, especially exercises like sit-ups, which can place undue strain on your abdominal muscles and pelvic floor. Instead, focus on gentle pelvic floor exercises like Kegels, which are designed to strengthen this area over time.

Antenatal Yoga and Fitness for Pelvic Floor Strength

Participating in antenatal fitness classes that focus on pelvic floor health, such as antenatal yoga, can help you build strength and flexibility in your core and pelvic area during pregnancy. These exercises not only prepare your body for labour but also support postpartum recovery by improving muscle tone and stability.

5. Breast Changes: Beyond Lactation

Breast changes are expected after childbirth, particularly if you’re planning to breastfeed. However, some of the changes to your breasts may surprise you, even if you’re familiar with the basics of breastfeeding.

Engorgement and Leaking

In the days after giving birth, your breasts may become engorged as they fill with milk. This can cause them to feel hard, swollen, and even painful. Additionally, many women experience milk leaking, even if they aren’t breastfeeding.

Breastfeeding, or expressing milk, can help relieve the discomfort of engorgement, but it’s important to be gentle with your breasts during this time. Wearing supportive nursing bras and using cold compresses can help ease the discomfort.

Long-Term Breast Changes

Once you’ve finished breastfeeding, your breasts may not return to their pre-pregnancy size or shape. Some women notice sagging or a change in volume, which is a normal part of the postpartum recovery process.

Self-Care for Postpartum Breasts

To support breast health during and after pregnancy, consider gentle massages to relieve tension and improve circulation. Prenatal massage and postpartum massages are excellent for promoting relaxation and supporting your body’s overall recovery. Regular antenatal checkups will also give you the chance to discuss any concerns with your healthcare provider and ensure you’re on track for a healthy recovery.

FAQs About Postpartum Physical Changes

1. How long does it take for the postpartum bump to disappear?

It can take around six weeks or longer for your uterus to shrink back to its pre-pregnancy size. The remaining bump is completely normal and will gradually reduce with time.

2. Should I avoid sit-ups postpartum?

Yes, avoid sit-ups immediately postpartum, as they can strain your abdominal muscles. Gentle exercises like walking or yoga are more suitable in the early weeks.

3. Why am I experiencing hair loss after giving birth?

Postpartum hair loss occurs due to a drop in oestrogen levels. It’s temporary, and your hair should return to its normal growth cycle within a year.

4. How can I strengthen my pelvic floor muscles postpartum?

Pelvic floor exercises, such as Kegels, are a safe way to rebuild strength in the pelvic area. You can also consider postpartum yoga classes, which often include pelvic floor strengthening exercises.

5. What is the best way to care for postpartum skin?

Stick to a gentle skincare routine, stay hydrated, and consider prenatal massage or postpartum massages to improve circulation and elasticity.