Your post-pregnancy body
Your post-pregnancy body, even your very post-pregnancy body, looks and feels different.
But when is different “normal” and how do you know when something is just not right? What if you’re experiencing abdominal pain 6 weeks postpartum?
What’s your tummy supposed to look like? Is it normal to feel like that when you go to the bathroom? Will that always stick out / feel numb / not work / feel funny?
Firstly, more often than not, the childbirth part doesn’t go quite as we expected. And whether this is your first baby or your fifth, no birth is the same and your body may not react the same. Remember that Mother Nature really is pretty awesome, and your post-pregnancy body will heal, given time, rest and some love.
But many many women are living with issues that they really shouldn’t have to, and importantly, that can be helped, if you know what movements and exercises you should or shouldn’t be doing for your particular circumstances.
Let’s start with some perfectly normal (if not altogether pleasant) symptoms and feelings your post-pregnancy body may experience in the 0-8 weeks after you have your baby
The following feelings are normal in the first 8 weeks
When you go to the bathroom, you may feel like your insides are going to fall out. (As I said, normal doesn’t always mean nice). They won’t. But they may feel like they’re going to.
Your ability to control your urine, stools and gas may be less than ideal. I.e. you leak or fart and there’s absolutely nothing you can do about it.
You will shift about when you sit or stand, not quite sure where everything is supposed to go and trying to get comfortable.
Everything is sore. In your pubic area or your hips, back, neck, around your scar if you had a c-section… or any or all of the above. Actually you may be sore in lots of places
What you should do during this period of healing
Stretch and release those poor tight muscles. Stretch your calves and hamstrings; squat holding onto a heavy table leg or stair rail for support; clasp your hands behind your back and lift your hands towards the ceiling to relieve those poor shoulders and very gently raise your nose to the ceiling; lie on your back with your legs in the air and shuffle your bottom right into the wall, then let your legs drop to the side… these are just a few really beneficial stretches you can do to improve circulation and muscle release.
Find your pelvic floor and stomach muscles. You’re not *exercising* them, you’re *finding* them. Very gently draw your belly button inwards on a long slow exhale whilst lifting your pelvic floor. Try to think of it, not as a squeeze at the front, but a deep lift, right in the middle. Keep shoulders and chest relaxed. Take a few deep breaths like this whenever you remember, relaxing everything as you inhale, then contracting again as you exhale. Note: don’t push away on the inhale, just let go.
Use as many cushions, bolsters and pillows as you need to get comfortable and supported as you feed and cuddle your baby.
Rest, rest, rest. Go for a daily walk if you can manage. But take it easy. Then go rest some more.
8+ Weeks after you have had your baby
OK, now you can gradually start to increase your levels of activity, but nothing should hurt when you do. You should have stopped bleeding, you should have stopped hurting. If either is still going on, then please see your doctor again. Abdominal pain 6 weeks postpartum and onwards is something you should speak with a medical professional about. You should be able to pretty much control your bladder and bowel. Some weakness and urgency are normal, but you should be able to hang on a bit.
What is not normal post-pregnancy?
By normal here I mean, this shouldn’t be happening. It may be happening, because these symptoms are sadly very common and women just live with them. But you really shouldn’t have to, because the right corrective exercise can make a BIG difference.
Pain – In your back, pelvis, abdomen, hips or legs
Leaking urine or worse when you sneeze, laugh or cough; or leaking as you’re rushing to the toilet.
Bulging or ‘Bearing Down’ from your Tummy or Pelvic Floor – Bulging or doming of your abdomen when you do any exercise or movement. Feeling like you’re bearing down, like you can’t keep a tampon in, or like something is falling out or between your legs, in or from your vagina or rectum.
Abdominal Pain 6 Weeks Postpartum or longer
It’s important to point out that aside from the usual early week’s abdominal discomfort post-birth, abdominal pain 6 weeks postpartum or any other time is something you need to urgently see your doctor about. Don’t hesitate to seek medical help.
Abdominal Pain 6 weeks postpartum or anytime before or after this point should always be discussed as a matter of urgency with your Doctor. But the specialist you really need to see about any ongoing post pregnancy and pelvic symptoms is a Women’s Health Physiotherapist. She will be able to help you understand what you’re dealing with and how to adapt exercises for your individual circumstances.
Then you can start to find and understand your core muscles, and then you need to strengthen them. You can’t do the latter until you have done the former… For now, avoid sit-ups or crunches, don’t do high impact exercise and don’t leap into a class or routine that does not give you very specific corrective exercise for a recovering mother.
Helpful resources for your postpartum body
Struggling with back pain? 👇🏽
Dealing with Diastasis Recti? 👇🏽
Your next steps
If you are wanting more step by step guidance to….
💖 Help your body heal postpartum
💖 Boost your body confidence
💖 Take control of this season of life you are in
Then your next steps is….
👇🏽 Learn how MUTU System can help you confidently return to exercise after pregnancy 👇🏽
MUTU System is recommended by Women Health Physiotherapists around the world and is very specifically designed for postpartum women…. For women who have had a baby, recently or a long time ago… It’s safe and it’ll help!
Please understand that whilst we welcome your comments and questions, we cannot diagnose your symptoms here. If you’re not sure about anything, please go see your Doctor!
My down belly is still hard after 2 months of delivering via C -Section . Any need to be worried?
Hi Tobi, C-section recovery takes time, nourishment and gentle rehabilitation. It is major surgery and you need time for recovery and care. Breathing exercises and techniques such as MUTU System, to restore core muscle connection and engagement are vital. Hydration, good nutrition and daily gentle exercise, such as walking to encourage circulation and healing will all help. We want to help and provide all the resources we possibly can to help and ask you to appreciate that we are not medically trained nor qualified to diagnose your personal condition, nor can we advise beyond the scope of our program.
I have had two c sections and am now almost 5 months post pardom. Sex where my abs used to be hurts it aches and I feel like I have no an strength to be creative for sex. I feel bad for my husband and also feel like I can’t be as sexy due to it hurting only in my abdominal area. If you could
Give me suggestions that would be great! I am in week 4 of MUTU and need to be more disciplined!
Hi Renee, any kind of abdominal surgery that you’ve had causes significant trauma so it’s really important to give yourself time to heal and return to full strength. Painful sex is something many women experience after having children…, but this is not something that you should have to live with. Checkout out MUTU Mama Ashley’s video, talking about this here. If you’re experiencing any kind of abdominal pain or discomfort when you have sex, or otherwise, we’d strongly recommend that you consult with a Women’s Health Physical Therapist. Let them know the program you’re following so that they can see how it can complement the care that they can offer you.
Hi
This isn’t a question. I actually want to share my experience. I had an all natural water birth. Things didn’t go as planned.. I had severe hemorrhaging after I gave birth and was rushed out of the tub to stop the bleeding. When I left the hospital 3 days later, I knew i was going to be sore but I didnt’t know that I wasn’t going to be able to walk. I was in so much pain every step I took. I even collapsed. I felt like it wasn’t right… that I should at least be able to walk. I went to my midwife and she agreed, it was not right. I had many tests and ultrasounds done which revealed that a tiny cartilage that connects the left and right sides of my pelvic was dislocated. I went through physical therapy for 6 months to be able to strengthen my pelvic floor and keep everything in alignment. I had to be careful for up to a year because i was at risk of dislodging it again.
So bottom line, if you have severe pain down there while walking, go see a doctor… its not normal.
I currently have an issue. I just had sex, and I went to the bathroom to pee. I pushed because I felt like I had to fart. I got a SEVERE sharp pain in my lower abdomen, pelvis, and it went down my butt to my anus. I still feel the pain after 30 minutes. I’m not sure what to do but it hurts awfully bad. My only son is almost 2. I’m not sure if this pertains to the original post…but I’m desperate for some help.
Hi Britney, you need to speak to your medical practitioner or doctor about this. We are unable to comment on medical issues.
Hi I had a still birth 4 months ago. I was 24 weeks and 6 days. I saw my midwife for the first 10 days but have not saw or been examined since. I find it painful to lye on my stomach, I wake every morning with a painful back and I get pains where my ovaries are. Is this normal as this was my first pregnancy. I’m booked in to go through my 2nd try of ivf in October.
Hi Stacey, so sorry for your loss. Please always check any pain with a Doctor or specialist Pelvic Health Physiotherapist as soon as possible – we cannot diagnose you on the blog.
Hi, I’m two months postpartum, I had a c section do to pre eclampsia and I’ve noticed I’ve been up and down with my weight every couple weeks, i almost feel as if I’m pregnant again as my stomach just feels so full but I know I’m not. Is this normal?
Hi i had my baby 23 days ago and im having thigh pain during the night is that normal?
HI,
after competing my 4 months after a delivery i feel pain in my vagina bone at the time when i woke up or in the night what should i need to do is it normal
Please always check any pain with a Doctor or specialist Pelvic Health Physiotherapist as soon as possible – we cannot diagnose you on the blog my Love.
I just had a baby and I have little bit of tenderness in my upper part of my belly button is that normal
Hi Breanna. You need to speak to your midwife or doctor about this. We are unable to comment on medical issues. Congratulations on the birth of your baby! xx
hi,i had baby girl age of almost 4 years and 7years son,8years girl and nine years son and i had same problems but when i discuss with my obgyn in brooklyn maimonides female doctor she said you are normal she didn’t do anything didn’t advice me anything i am worried about so much but never share with some one but know i read and find out its same happened to me,i am very scares now because whenever i pea i feel something try to come down and i feel burdon and then i finish it goes back to its place
i had all such issues as
1. Pain – In your back, pelvis, abdomen, hips or legs
2. Leaking urine or worse when you sneeze, laugh or cough; or leaking as you’re rushing to the toilet.
4. Bulging or ‘Bearing Down’ from your Tummy or Pelvic Floor – Bulging or doming of your abdomen when you do any exercise or movement. Feeling like you’re bearing down, like you can’t keep a tampon in, or like something is falling out or between your legs, in or from your vagina or rectum.
Hi Aneela,
I’d recommend that you get a referral or refer yourself to a Women’s Health Physiotherapist / Pelvic Physical Therapist if you aren’t getting the answers you’d like from your doctor.
Read more on this here: https://mutusystem.com/refe…
The symptoms you are experience shouldn’t be ignored and you don’t have to put up with them. A specialist Women’s health or pelvic physical therapist will be able to help you.
xx
Hi I had a baby 12 days ago and woke up with some ankle pain in one ankle. Idk if this is normal I did s little walking the day before with my son in park. I also have neck And shoulder pain is there any stretches I can do for this. I meet with a physical therapist on tues but anything I can do in between. Thanks in advance.
Hi Crystal,
I hope your physical therapist has been able to advise you on the right treatment for this pain and discomfort. It is your best bet to speak face to face with a medical professional so you’ve done the right thing. :)
Is something wrong if my fiancee is bleeding Alot the last two weeks and had a child Lil over 4 months ago?
Hey Jonathan.
Thanks for your comment. My advice would be that your Fiancée books in to speak to her doctor about this as soon as she can. It’s best to get these things checked out by medical professionals as I am unable to advise on individual medical cases. :) x
It’s really important that, if you are experiencing pain, you seek the advice and guidance of a medical professional. You must discuss these symptoms with your doctor so they can give you the proper care you need. :)
Hi I’m 7 weeks and I’ve been having like dull painless stabbing pains on my both ovaries and in the middle I called the docter about it and she said it was probabaly just a cyst but if it got worse to call hasn’t got worse. Symptoms have decreased a lot no bleeding or really bad cramping I have an appointment on the 8 of may idk if I should be worried
Hi Alicia,
I am unable to diagnose or advice on individual medical cases. If you are concerned, please see your doctor as soon as you can so they can properly examine you and give proper medical advice.
I’m two weeks postpartum and I leak blood when I cough. It seems to go away but then comes back heavy. Is this normal?
Hi lady’s, 10 weeks pp, feeling sick and stomach doubled In size. Just feel rotten I could cry is this normal. And my stomach is sore and tender, my bum is numb and I can’t sit for no more than 5 min without being uncomfortable. I had a c section under GA.
Oh Pip. You poor dear. If you have any medical concerns, you should seek advice from your midwife or doctor. I’m unable to advise on individual medical cases.
After delivering a baby, what is a good plan for daily walking for exercise: how soon/how far? I realize the answer would vary under different circumstances, but I would appreciate your perspective postpartum walks, generally.
This is something you’ll need to clear with your doctor first, Wendy. But The Focus Program, or the first Core Phase of the 12 Week Program, are safe to start in the early days after birth. These foundation stages of the programs are designed to help you locate and restore connection to your core muscles. They are gentle, helping you to re-connect with your body and increase circulation to your core and pelvic floor to aid healing. The daily walk advocated in all our programs is healthy and nourishing to start as soon as you feel able.
You should wait a minimum of 6 weeks following a vaginal birth without complications, and at least 10 weeks following a c-section or any birth complications, before commencing the Intensive workouts in the 12 Week Program. These workouts are introduced in Week 3, so you will simply stay on the first 2 weeks of core restoration until you are ready.
Seek medical approval from your doctor before starting any exercise program after childbirth.
I been cramping every since my baby was born and he was born dec 22 but the cramp only come wen im laying down over night
Hi Shamylia. If you have medical concerns, you must seek the advice of a qualified medical professional. Book in with your doctor to discuss this further or seek advice from a Women’s Health Physiotherapist: https://mutusystem.com/refe…
I had my baby 11 weeks ago and when I lay on my side my vagina hurts a lot and affecting being able to fall asleep and wakes me up I have been to 2 doctors all they say is hmm that’s strange maybe pressure from needing the toilet. It’s not that anyone else in this type of pain it’s a solid 8
Hi Crystal. Don’t be afraid to keep going back and I’d recommend you ask for a referral to a Women’s Health Physiotherapist. Find out more here: https://mutusystem.com/refe…
I have a 9 month old baby..c section delivery.. I observe that whenever i walk alot or walk fast i feel some abdominal pain.. Is anyone else facing the same? Is this normal?
Hey Pranjul, This is something you should definitely discuss with your doctor or physical therapist. Abdominal pain is not normal so you should seek some medical advice on this. xx
I have the same issue and I had my baby 4 months ago via csection, I read somewhere it takes like a year or two to fully recover from.
I feel like i have gas inside /around my c sec and last week i have bad gas attack on my body and now everymorning i wake up with alot of pain around my c sec does any one tell me whats wrong ?
Hi Alvina, Please speak with your doctor about this. We cannot advise on individual cases and you must always seek guidance from a medical professional if you have any concerns. :)
I have the same symptoms and my daughter is a year old .
hi I have a 9month old baby and periods haven’t started yet but past few days there r so heavy cramps which is sometimes unbearable and also heavy white discharge.the pain is so much and BTW there r no chances for me to be pregnant or anything like that.should I have to consult and so gynecologist?
Hey zehra i have same
Feelings i have my 9 month baby and feeling same pains as u mentioned but last week my periods starts as normal m so feeling relaxed now u have pain mean mybe in a few weeks u will had ur periods
Hi Zehra, You should absolutely consult your doctor about this. We cannot comment on individual medical cases. You should never ignore pain so please seek advice from a medical professional. :)
Thanks for being so kind and helpful Dawn :) xx
Hi Megan, You should speak with your midwife, health visitor or doctor about this to make sure you are getting the correct medical advice and care for you personally. Unfortunately I cannot diagnose or offer medical advice here. The best thing to do would be to make a call to book in its you doctor to talk through your postpartum symptoms. :)
Hi.. I had baby 4 months back and it was cesarean. Now I’m suffering for sevior low back pain and stomach aches. Morning time I couldn’t able to wake up easly.. My legs will pain a lot and while sleeping I can’t turn side wise easily.. My leg nails turned brown and blackish.. Please suggest
Hi Lakshmi. You need to speak with a medical professional to make sure you get the correct medical advice and care that you need. It’s important you go to speak with your doctor. I’m unable to make medical diagnosis or offer medical advice here.
I had my first child about almost a month ago. I’ve just started to get cramps is that normal?
I just gave birth last month at normal delivery and usually every time I poop it’s really really hard for me.. Those hard and big poop really get me sweat and makes me stay longer inside the Comfort room Today I was shock after I poop out there’s a lil blood from comes from my vagina.. Yeah Im having a hard time pushing it out “ALWAYS” but this time its different and I’m afraid on why theres blood coming out from my vagina and yeah I checked it, if it’s from my anus but no it’s really came from my vagina I feel nervous right now and I think I need to slow down on how I move but the problem is it’s when I poop please Please I need your help Mommies!
Hey Mae, You must speak to your doctor about this. This needs proper medical advice and guidance. You may also be interested in using a Squatty Potty to help with pooping more comfortably: http://bit.ly/2mLS1GN
But first and foremost you must seek advice from a medical professional.
I had my baby 3 months ago and ever since I had I been having which I believe is heartburn but is right in between my breastbone and gurguration I’ve never had this during or before pregnancy