Postpartum: What to Expect From Your Post-Birth Body

The initial weeks

In those early weeks following childbirth, your body undergoes an intense journey of recovery. You experience various physical, mental, and hormonal changes that can leave you feeling sore, fatigued, and emotionally charged. Here, we look at what you can expect during this time, and distinguish between what’s normal and what isn’t, so you can feel fully prepared.

In this blog post, we'll delve into the causes of breast engorgement, its symptoms, and most importantly, some practical tips to relieve discomfort and ensure a smoother breastfeeding experience for both you and your baby.

Mental shifts

The arrival of your baby is an emotional rollercoaster! Oxytocin can put you on cloud nine after birth thanks to its natural pain-relieving effects. While some parents experience instant euphoric bonding with their newborn, it's perfectly normal for this connection to evolve over time. Engaging in skin-to-skin contact and holding your baby close can help foster that sense of intimacy.

Feeling overwhelmed or anxious about caring for your baby is a protective response that many parents experience. For this reason, it’s crucial to prioritise self-care to ensure you’re fit and healthy enough to be the best possible parent. Seek out as much help as you can and be gentle with yourself!

Postnatal depression

The huge hormonal influx post-birth is known as the "baby blues" – feeling down, irritable, and irrationally weepy. Most women encounter this to some extent, but it usually starts to subside around the 10-day mark postpartum. However, if these symptoms persist or you begin to feel unusually hopeless, exhausted, or find yourself shouldering blame for things beyond your control, this could be indicative of postnatal depression. Don’t hesitate to reach out to your GP or health visitor, confide in loved ones, and ensure they know how you’re feeling so you can access support.

Sleep adjustments

Babies don't know the difference between day and night, which means your sleep routine will inevitably be disrupted for feeding and care. Whenever possible, try to rest during the day while your baby does. It can be frustrating to have an untidy house or unfinished errands, but these early weeks are about cherishing time with your baby. Chores can wait!

Breast changes

If you choose to breastfeed, you'll notice significant changes in your breast size and milk production during the first week post-birth. During days 1-3, your breasts produce colostrum in small but concentrated quantities. Typically, around day 3, your milk fully ‘comes in’, but this can be delayed due to a traumatic or medicated birth, or a c-section. If you think your milk still hasn't arrived by day 5, ask your midwife for advice.

Once you are producing milk your breasts will feel fuller, which can be uncomfortable. Remedies like cold therapy and anti-inflammatories (such as ibuprofen) can help alleviate engorgement pain. It’s important that your baby completely empties your breasts with each feed to prevent mastitis, a condition that can lead to infection. If you do suspect mastitis, contact your GP or call 111 immediately for treatment.

If you are formula feeding and wish to stop your milk production, you can wear a well-fitting bra to support your breasts while you wait for it to subside. You could consider hormonal contraception to reduce milk production hormones, and some research even recommends consuming peppermint to slow lactation. After a few weeks your milk supply should stop completely, but if after 3 months you are still producing milk, contact your GP.

Aches and pains

Birth is definitely a workout! The physical demands of pregnancy and birth can cause sore joints, particularly in your back, arms, and pelvis. Staying active, maintaining a healthy diet, and practising stretching exercises like yoga can encourage healing in your postpartum body.

Stomach changes

Immediately after childbirth, your abdomen may appear loose and soft. This is because, during pregnancy, your abdominal muscles separate. It will take time for them to heal – anywhere from a few months to 2 years. Diastasis Recti, a condition where the muscles fail to return to their original position, can result in core weakness, pelvic floor issues, and back pain. If you suspect you have Diastasis Recti, consult your GP or a physiotherapist for treatment.

Uterine contractions

You might experience cramping similar to period pains or mild contractions. These happen as your womb contracts back to its normal size, and tend to intensify with each successive pregnancy because your womb's muscles stretch further every time. These contractions are generally normal. However, if they are accompanied by bleeding, or painkillers don’t relieve your discomfort, contact your midwife or visit A&E.

Postnatal bleeding

You will also experience bleeding and vaginal discharge known as lochia. In the first 3 days it resembles a heavy period, but it should gradually diminish and transition to a lighter, pinkish colour. During the initial days post-birth, you may need to change your pad every couple of hours. While it can take up to 6 weeks for the bleeding to completely stop, it should decrease after the first week. Avoid using tampons or menstrual cups during the postpartum period - stick to sanitary towels. If you experience foul-smelling discharge, a high temperature, or pass large clots bigger than a 50p piece, contact your GP.

Perineal trauma

Following a vaginal birth, the area between your vagina and anus (called the perineum) may feel uncomfortable due to bruising. If you tore or had an episiotomy you will have been given stitches. These stitches will dissolve on their own within a couple of weeks, and your perineum should be fully healed around the 6-week mark. Be sure to keep it clean and dry to prevent infection, changing sanitary pads regularly, showering daily, and allowing air to reach it when possible.

Bladder business

As your body gets rid of the excess fluids you retained during pregnancy, you'll pass a lot more urine. Pouring lukewarm water on your vagina while urinating can help soothe any discomfort caused by stitches. After an epidural or instrumental delivery, your bladder may feel sluggish, taking a few days to regain normal function. 

Approximately 1 in 3 women encounter bladder challenges after giving birth, and feeling a lack of control in this way is totally normal. You may experience urine leakage when coughing, laughing, or running, a condition known as stress incontinence. This is caused by a weakened pelvic floor, and coping with these bodily changes can be mentally challenging, so speak to your midwife if you want to chat it through at any point.

Bowel movements

Stress incontinence can influence bowel control too, and postpartum constipation is also a common issue. Medications given in labour, paired with prolonged sitting due to an epidural or surgery, can worsen postnatal constipation. Perineal trauma might also make you anxious about using the toilet, but rest assured that your stitches won't be affected as long as you avoid pushing or straining. To help, be sure to stay hydrated, consume high-fibre foods, and stay mobile whenever possible. Your midwife may also recommend a laxative or stool softener.

Piles

Haemorrhoids, commonly known as piles, are a common side effect of birth due to pelvic floor pressure and pushing during labour. Although they are very common, they usually disappear on their own or with ointment from your GP.

Pelvic floor exercises (PFE)

Ideally, pelvic floor exercises are recommended throughout pregnancy, but they are essential after birth to promote healing of the pelvic floor and core organs. The NHS Squeezy app offers detailed guidance for PFE. They promote muscle healing, enhance blood circulation to heal perineal trauma, and reduce the risk of Diastasis Recti.

Oedema and postpartum night sweats

During pregnancy your body stores more fluid in your tissues and your blood volume increases by 50% to support the growth of your baby. High levels of progesterone during pregnancy contribute to water retention, and many women also receive IV fluids during labour. After birth, your body must expel this excess fluid, leading to swelling in the hands, legs, and feet – a condition known as postpartum oedema. As your kidneys work overtime to get rid of the excess, you'll find yourself urinating more often, and you may also sweat a lot, particularly at night.

To manage postnatal oedema and night sweats, drink lots of water. Surprisingly, staying well-hydrated actually reduces fluid retention. Visit the bathroom regularly and elevate your feet above heart level whenever possible to help with swelling. Keep active to enhance blood circulation, and avoid salty foods. Compression socks can also help prevent fluid accumulation in your feet and ankles.

The postnatal oedema should resolve within around a week on its own, but for any prolonged swelling, speak to a health professional. In rare cases it can be a sign of preeclampsia or can cause dangerous clots in your body. Speak to your GP or midwife if you are also experiencing shortness of breath, chest pain, severe swelling, headaches, or blurred vision.

Looking ahead

The postpartum journey involves a range of transformative experiences. By recognising, understanding, and seeking support for these changes, you can navigate this time with clarity and confidence.

This blog was created by Aimee, mum of 2 and midwife for butterbean. Winner of the Loved by Parents award 2023 for best innovative maternity product, butterbean is a trusted hub of empowering resources for new and expecting parents. Providing holistic care that’s tailored to your unique journey, butterbean offers a comprehensive hypnobirthing course, a midwife-monitored helpline, personalised pregnancy yoga sessions, and detailed feeding guidance. It’s inclusive of all journey stages and accessible on demand to suit your schedule. Put simply, butterbean is Lucy’s gift to you - from one Mum to another. To take a closer look, head to the butterbean website, or drop Lucy a follow-on Instagram for regular top-notch content on pregnancy, birth, and beyond. Find out more by visiting www.butterbean.uk