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A New Mom’s Guide to Adapting to Body Changes After Birth

  • havenplacedoulas
  • Nov 15, 2024
  • 5 min read

Oh no, I've gained weight, my belly has gotten bigger, my hair is falling out I have stretch marks on my belly, I'm tired, and I want to cry. I'm so stressed; I’m scared of being unable to care for and protect my little one; what if something terrible happens? 


Body Changes After Birth

Hey mama, I know things feel a little overwhelming right now. Your body’s changed, you're tired, and there might be moments when all you want to do is cry. 


First of all, remember to breathe. You are not alone in feeling this way after giving birth. These emotions are completely normal, and your body is going through so much as you adjust to this new phase of life. With a baby, everything shifts — your routines, your sleep (or lack of it!), and yes, your body. But guess what? All these changes are a sign of the beautiful work your body has done to bring life into this world.


Let’s walk through some of these body changes after birth, so you know what to expect and how to handle them:


Vaginal Discharge (Lochia)

After birth, your body clears out the blood and tissue from your uterus. This vaginal discharge, called lochia, will be heavy and bright red at first, sometimes with clots. Over time, it’ll lighten and become less frequent. Initially, you might need to change a thick maxi pad every 2-3 hours. The flow will decrease as time goes on.


What can you do?

  • Stick with sanitary pads until the discharge stops.

  • Use maxi pads and avoid tampons.

  • Rest and avoid strenuous activities. If you are doing to much, your postpartum bleeding may reflect that.

  • Watch for signs of infection or unusual symptoms, such as foul-smelling discharge, excessive bleeding, large clots, or severe pain. Contact your healthcare provider if you notice any of these warning signs.


Breast Engorgement

When your milk comes in, your breasts might swell and feel sore as they fill up. This is a normal part of the process, but it can be uncomfortable. Engorgement usually happens a few days after birth, and it’s your body’s way of getting ready to feed your baby.


What can you do?

  • Breastfeed the baby. 

  • Try to avoid skipping a feeding or going a long time between feedings.

  • Hand expression can help to alleviate the fullness.

  • Take a warm shower or lay towels on their breasts to help the milk flow. If engorgement is painful, put cold packs on your breasts.

  • If breasts are leaking between feedings, wear nursing pads in the bra so clothes don’t get wet.


Swelling

You might notice your hands, feet, or face still look puffy. This is from all the extra fluids your body held during pregnancy, or what you may have been given during labor and it can take a little time to go away.


What can you do?

  • Put your feet up whenever you can.

  • Lie on your left side when resting or sleeping.

  • Drink lots of water.

  • Wear comfy, loose-fitting clothes.


Hemorrhoids

These swollen veins in and around your anus can be painful or itchy, especially after giving birth.  This is common, in fact, about 40% of women experience this postpartum! 


What can you do?

  • Soak in a warm bath. This can provide relief and help reduce discomfort.

  • Use a peri bottle or gentle wipes after going to the bathroom to keep the area clean and avoid irritation.

  • Ask your provider about over-the-counter sprays or creams to help with pain.

  • Eat fiber-rich foods like fruits, veggies, and whole grains. Or ask your provider for stool softeners.

  • Drink plenty of water.


Constipation

Constipation can be an issue after giving birth, making bowel movements difficult or infrequent. Your digestive system needs a little time to get back to normal.


What can you do?

  • Eat fiber-rich foods like fruits, veggies, and whole grains.

  • Drink lots of fluids! Aim for 8 to 12 cups (64 to 96 ounces) of water daily, and don’t forget your electrolytes.

  • If needed, ask your provider about safe medications to help.


Urinary problems

In the first few days after giving birth, mothers may experience pain or a burning sensation when they urinate. They may also have difficulty urinating or experience incontinence, where they cannot control the flow of urine. These symptoms are common but usually improve as pelvic muscles regain strength.  


What can you do?

  • Drink plenty of water.

  • Take warm baths to soothe any discomfort.

  • Use a peri-bottle filled with warm water when urinating to dilute your urine.

  • If the pain persists, let your provider know.


Sweating

You may notice increased sweating, especially at night. During pregnancy, your body increases blood and fluid volume by about 50% to support your baby. Now, your body needs to get rid of that extra fluid through sweat and urine.


What can mothers do?

  • Sleep on a towel to help keep your sheets and pillow dry.

  • Don’t use too many blankets or wear warm clothes to bed.


Skin changes

Stretch marks are common, and around 90% of women develop them during pregnancy. They often appear on your belly, thighs, and hips. While they may fade over time, they’ll likely remain as gentle reminders of your incredible journey.


What can you do?

  • Use oils, creams, or lotions to soothe any itching. While they don’t erase stretch marks, they can help reduce discomfort.


Getting your period again

Your period could return anywhere from 6 to 8 weeks after birth if you’re not breastfeeding. If you are, it might not come back for months — or until you stop breastfeeding altogether. When it does return, it might be a little different from what you’re used to, but things will eventually settle back into a routine. Remember - Just because there isn't a period it doesn't mean that you cannot get pregnant again when you choose to resume sexual activity.


Mama, you’re doing an incredible job, and it’s okay to feel like you’re navigating a whole new world right now. Your body has been through a lot, and these changes are just part of the amazing journey you’re on. Embrace each change with the knowledge that it’s a sign of your strength and resilience.


You’ve got this, and you’re not alone. At Haven Place Doulas, we understand the ups and downs of this transition and are here to support you every step of the way. Whether you need a comforting chat about what’s normal or just a helping hand to get through the tough days, we’re here for you.


Remember, each step you take is a step toward a new version of yourself. You’re strong, capable, and absolutely amazing. Keep taking it one day at a time, and let yourself bask in the joy of your new role as a mama. If you ever need a bit of extra support or just someone to talk to, we’re here to help make this journey a little smoother and a lot more joyful.


You’re doing an incredible job. Keep going—you’re amazing, and you’re not alone. Reach out whenever you need us; we’re here to walk this path with you, every step of the way.




 


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