Your postpartum body

Carrying and giving birth to a baby changes your body irrevocably, but knowledge is power. Pregnancy and general osteopath Sarah Boughtwood (www.sarahboughtwoodosteopath.co.nz) explains what to expect when you’re done expecting.

Early days

Every birth is unique, but there are some common physical and psychological changes that occur in those first few days. Your midwife or obstetrician will discuss with you some of the common things you may notice after birth and the symptoms to look out for. Always speak to your health professional if you have any concerns and to check your symptoms are normal. 

Postnatal bleeding

Postnatal bleeding or Lochia refers to the extra blood and tissue that your womb sheds and whilst it replaces its lining after birth. Please tell your midwife or obstetrician to make sure your level of bleeding is normal and if there are any associated symptoms.

Breast changes

Typically, your milk ‘comes in’ around day 2-3 postpartum and your breast size can go up 1-3 cup sizes. As an osteopath I encourage you to get properly fitting, breastfeeding bras. These need to be the correct size, ideally with no underwire and feel supportive. The increase in breast volume puts a great deal of strain on the back, neck, shoulders and your posture, which can, over time start to cause aches and pains. Sometimes when your milk ‘comes in’ you can get night sweats. Please inform your midwife, obstetrician or health professional if you develop night sweats. Typically, this is due to the hormonal changes during postpartum and settles down over a few weeks, but it can be a sign of other illnesses, so always check with your health professional. Breast feeding comes naturally to some women and for others it can be a little harder to establish. Your midwife will help you will get breast feeding established. If you are struggling with breast feeding your midwife might recommend a lactation consultant or seeing an osteopath who treats postpartum women and babies. Due to birth or the baby’s position during pregnancy, your babies neck, jaw, chest and back etc muscles and joints might be a bit tight or compressed making it hard for the baby to latch. Your baby might also have a tongue tie, which is a short, tight band of tissue tether, joining the tip of the tongue to the floor of your babies mouth. A lactation consultant and osteopath can assess both the mother and baby to identify any issues that might be influencing breast feeding and help resolve them.

A tear down there

Perineal tearing (Between your vaginal opening and anus) can occur in labour which can make those first few days or weeks uncomfortable. Stitches can be used to help the tear heal but extra cautious is needed when passing stools. Ask your midwife, obstetrician or health professional if you are unsure. 

First few weeks

Baby blues and PND

In those first few days there are a lot of emotions that can include; love, joy, overwhelm, relief, pride, exhaustion, anxiety and so on. The ‘Baby blues’ can occur in those first few days or weeks after birth. This is due to big changes in hormones, sleep deprivation and stress. The ‘baby blues’ only lasts a very short period of time, where postpartum depression symptoms worsen and do not go away. Always ask for help and tell someone if you are feeling down or needing help. Motherhood is not always an easy transition and we all need help from time to time. It is very important you reach out to someone and tell them how you are feeling.

Uterus

In those first few weeks postpartum, your uterus contracts to shrink down to its pre pregnancy size. By 6 weeks it is roughly back to its original size. Some women describe a cramping sensation in their belly during this time. Always ask your midwife if you experience this to check it is normal. 

Whose body is this

During pregnancy there are a number of physical changes including; change in your centre of gravity, weight, blood and fluid volume, change of spinal curves and so on. As your hormones settle back to normal these all slowly return to normal. Every person is different, some women it is very fast, others it takes longer. Always ask if you have any concerns. We must never compare ourselves to others or celebrities.

Aches and pains

A lot of pains experienced during pregnancy typically disappear once the baby is born and as physical strain of the baby and belly is no longer there. Some women need osteopathic treatment to help settle those aches and pains down or treat new pains that have started as the demands on your body due to motherhood change. Some of the common aches and pains Osteopaths treat in those first few weeks include; shoulder, neck and back pain. This is largely due to posture whilst feeding, carrying, lifting and changing your baby. During pregnancy it is common to lose muscle tone, which can therefore cause added strain to your joints. Treatment is aimed at loosening up the joints, stretching tight muscles and helped the body adapt to the new tasks with looking a newborn. Your body is also settling back down to normal or a new normal postpartum.

First few months

Once cleared by your health professional, you can ease your way back into exercise. I always recommend starting off small, light and easy. Starting off too intense can cause injuries, due to muscle tone and strength lost over the course of pregnancy, especially if you have developed diastasis recti (abdominal separation). Gentle walking is always a good place to start and/or working with a personal trainer who specialises in pregnancy and postpartum. If you have got, or suspect you have abdominal separation seek advice from a women’s physiotherapist, personal trainer whose specialises in postpartum or your health professional. A personal trainer I highly recommend is Lorraine Scapens (https://www.pregnancyexercise.co.nz). Lorraine specialises in pregnancy and postpartum women fitness, with online programs and classes held in Auckland. 

My aching body

Osteopaths commonly treat back, neck, pelvic, lower back and hip pain in those first few months of motherhood. This is due to carrying a baby on your hip and in a front pack (if worn incorrectly), carrying, feeding and lifting your baby. It can take a few months postpartum for your hormones to settle down and your body to start to return to its pre pregnancy state. Common advice I say to my postpartum women is to be very mindful of their posture. If you hold your baby on your hip, try swapping to the other hip every now and again to balance yourself out. Also don’t use the capsule car seat for much longer than 3months. This is because the baby starts getting heavy and carrying the capsule puts a lot of strain on your body. 

In bed

Getting back into having sex can be a challenge for some women. This can be due to fear, previous tearing making the general area painful, low progesterone making you dry and therefore sex can be painful. Always ask your health professional for advice and remember contraception. Never rely on breast feeding as a form of contraception. 

Stretch marks

Stretch marks can develop during pregnancy as the skin is stretched with the growing belly. They are normally over your belly, breasts and hips. Stretch marks are initially pink but typically will fade over time once the baby is born. 

I wasn’t expecting this - These physical changes might surprise you…

Hair – Darker + wavier

Quite commonly your hair can become slightly darker in colour and slightly waiver. At 4months postpartum it is quite common for both you and your baby to lose some hair. For you this is due to changes in hormones and doesn’t last long. 

Shoe size- Go up a size

It is very common for women to say they are now buying a shoe size bigger than before they had kids. 

Skin changes-  Skin can be darker

Something I noticed personally was my skin goes slightly browner in the summer than I ever did before kids. 

www.sarahboughtwoodosteopath.co.nz

Pregnancy & General Osteopath

Milford, Auckland

@sarahboughtwoodosteopath Instagram + Facebook