Pregnancy changes everything. From the moment you conceive, your body begins an extraordinary transformation to grow and sustain new life. But once the baby arrives, many people are surprised by how foreign their bodies can feel. The softness where strength once was, the lingering aches, the exhaustion that seems to sink into the bones; all of this can make it hard to recognize yourself, let alone feel at home in your skin.
Reconnecting with your body after pregnancy is both a deeply personal and profoundly necessary journey. And it’s not just about fitting into those pre-pregnancy jeans; it’s about rebuilding trust, strength, and appreciation for a body that’s been through a whole lot. But for many, this "reconnection" period doesn’t come easily.
The Physical and Hormonal Whirlwind
According to Cleveland Clinic, “postpartum,” basically describes the six to eight weeks after giving birth that the body is trying (but failing) to return to its normal, pre-pregnancy state. But– this can last far beyond eight weeks.1
This is due to the obvious: Your body has just housed a baby for nine months and then given birth via vaginal delivery or C-Section—both of which are physically traumatizing and take months to recover from. Some common physical symptoms after having a baby include (but, of course, are not limited to):
- Cramps and bleeding: This is because the uterus needs to shrink back to its original size. And this hurts.1
- Painful breasts: Breasts will become swollen and, often, painful after giving birth as the body begins to produce milk.1
- Perineal soreness: Fun fact: up to 70 percent of people who give birth vaginally experience vaginal tearing, and this will definitely take some time to recover from. C-Sections also come with a painful recovery period.1
- Swelling—pretty much everywhere: The body accumulates fluids during pregnancy and may feel “swollen” in the weeks prior to giving birth as it tries to get rid of those extra fluids.1
- Fatigue: This one is obvious. Giving birth is exhausting, and caring for an often sleepless newborn is doubly exhausting.1
Perhaps less obviously, under the surface there is also a whirlwind of hormones to contend with after giving birth. According to Hackensack University Medical Center, this looks like an immediate and sharp decrease in both estrogen and progesterone (which can contribute to postpartum depression), an increase in oxytocin (which is supposed to help with maternal baby-bonding), and a big increase in prolactin, the hormone responsible for lactation.2 All of these big swings in hormones immediately after having a baby can lead to all sorts of additional side effects like:
- Postpartum depression1
- Postpartum anxiety1
- Postpartum hairloss1
- Hot flashes1
- Constipation1
- Vaginal discharge and bleeding1
So it is no wonder many females have trouble “getting back in touch” with their bodies after a journey that is, yes, beautiful– but also, frankly, traumatizing for many.
Cultural Pressures
Modern motherhood comes with a unique kind of pressure. On one hand, new moms are told to “embrace your postpartum body” and “love yourself as you are.” On the other, they’re bombarded with images of celebrities and influencers who seem to “bounce back” within weeks. This creates an impossible standard: love your body–but also fix it, and fast.
Some new moms may also face guilt at even the idea of taking time for themselves when a new baby needs to be cared for.
So what can you do?
Taking Simple Steps
(Try to be) Patient
Keep in mind: You have just done something miraculous by giving birth. Your body deserves patience, appreciation, and compassion—not pressure to fit back into your jeans three weeks post delivery. Keep in mind the Kim Kardashians and Serena Williams out there posting post-baby pictures of a snatched body a month postpartum may not be realistic for everyone (or even most people). These people have entire teams dedicated to forcing their bodies back into shape quickly.
According to Johns Hopkins, more realistic expectations might look like naturally losing some pregnancy weight over six to eight weeks, and then still having about 10 to 15 more pounds to lose over time before getting back to your pre-baby bod.3
Ask for– and accept– help
Even if people don’t do things exactly the way you want them to do them, it’s not the time to split hairs. Instead, allow yourself to ask for, and accept help, from family, friends, partners, caregivers—whoever is trusted and available, really. This will give you just a little more time to take care of yourself, and your body.
Move Intentionally
Movement is one of the best ways to reconnect with your body. Things like walking and yoga can be great, because they’re slow enough that you can actually be present in your body. If you were an athlete pre-pregnancy and maintained a tough workout regimen throughout your pregnancy, there is no reason not to resume this postpartum. Just follow your doctor’s advice—especially if you had any complications during pregnancy or delivery.
Eat Foods that Nourish
Eat for recovery, not restriction. Focus on foods that replenish energy and support healing: whole grains, lean proteins, fruits, and healthy fats. Hydration is key, especially for breastfeeding mothers. Experts also recommend sticking with your prenatal vitamin at least until you’re done breastfeeding.3 You might also ask your doctor about any other recommended vitamins or foods.
(Try to) Rest
Sleep may feel impossible, but even small moments of rest dotted throughout the day can add up. Trade baby duties with whoever is available whenever you can to grab a nap, and do so without guilt—-your body needs to heal, and does so best during deep sleep.4
Seek Support
The “it takes a village” saying may never be more true than postpartum. Getting support from friends and family is key during this time—but so is getting help from professionals like pelvic floor therapists, mental health professionals, fitness trainers that specialize in postpartum, nutritionists, and doctors. Of course we recognize that paying for support is a privilege– but sometimes insurance covers some of these services.
Remember, reconnecting with your body post-pregnancy is not a one-time event; it’s a process. Try to remind yourself: your body is not broken or lost; it’s evolving, and the more time you take to listen to it, move, and nourish yourself, the more at home you’ll feel in your skin.
