[5 min read]
In this article:
- It's no secret that bodies go through significant changes during pregnancy, childbirth and in the postpartum period. And sometimes, those changes are hard to accept.
- Bringing your baby into the world was an incredible feat, requiring amazing physical and emotional strength.
- A Providence Swedish expert has some guidance for navigating the significant physical changes that come with pregnancy and childbirth — and embracing your postpartum body with the love, care and acceptance you deserve.
Welcoming a new baby into the family is an extraordinary experience, yet it often brings significant changes to a mother's body that can be challenging to embrace. Many new mothers grapple with adjusting to their postpartum bodies, which can affect their self-esteem and overall well-being. In fact, studies show that approximately 64% of women report experiencing negative body image after childbirth, which can affect their emotional health and relationships with their baby and partner.
New moms face a host of physical (and emotional) changes after pregnancy and childbirth. Some of the most common include weight fluctuation, stretch marks, altered physical strength and changes in sexual desire. Focusing on self-compassion, realistic expectations and the incredible accomplishment of pregnancy and childbirth can help new moms on the road to a healthy relationship with their new body.
To learn more, we spoke with Providence Swedish Certified Nurse Midwife Angela Beals, ARNP, CNM, who offered some strategies that can help new mothers fully embrace the strength of their postpartum bodies.
What advice do you have for people who are struggling with changes to their body during the postpartum period?
I encourage people to discuss their discomforts with their physician or midwife whether they’re aesthetic or related to new pain or muscle weakness. It’s a lot to go through pregnancy and birth plus take on physical repercussions after all that hard work. I think it’s important to identify the root cause of someone’s discomfort and help them to create an actionable plan. It’s also helpful to note that all postpartum journeys will take time. We are all aware of the subtle ways in which we can be influenced by less than accurate portrayals of quick bounce-backs on social media. Healing takes time when it’s done safely and correctly.
What are some postpartum nutrition tips that might help me to feel my best?
A focus on fiber, protein, hydration and for a lot of people, iron supplementation will help you get the most fuel out of your food. It’s also helpful to keep easy snacks and meals at hand so it’s harder to skip meals or go too long between meals. I hear of many patients whose friends and family set up meal trains for the first few weeks. Eating is always better than not eating so even if a food choice is not the most nutrient dense - feed yourself and feel proud of that.
What about exercise? When can I get back to the gym?
Everyone's healing journey is individual so it's hard to say when it's going to be safe to start working back up to your pre-pregnancy exercise routine. Your physician or midwife will talk with you about your exercise goals at your 6 week visit and help you plan for easing back in. We recommend that everyone see a physical therapist who specializes in pelvic floor health at least once postpartum. The stress to the pelvic floor in pregnancy and during birth, whether it's vaginal or cesarean, can leave many people in need of some extra attention so that the muscles restrengthen correctly.
Is there a postpartum change that commonly surprises people?
The abdominal separation called diastasis recti. To make room for the pregnant uterus, the abdominal muscles move apart in the center creating a diamond-shaped separation. For some people that separation persists causing a little ditch down the center of the abdomen. If not addressed correctly, diastasis can lead to pain, weakness and injury. Seeing a physical therapist is really important if you develop a persistent diastasis. Learning how to knit the abdominal muscles together with everyday exercises is definitely something we can discuss and help with at your postpartum visit, too.
Yes. Yes. And yes. It is so normal to not want to have sex for a while after having a baby. Biologically speaking, there is an important reason for this. You're not ready to be pregnant again. A decrease in estrogen coupled with exhaustion leads to a lower libido. Many people also experience touch fatigue from constant baby care and feeding. Most men still have an intact physical drive for sex, but for many women the desire for sex needs to be worked on and cultivated. I try to give people permission to not want to have sex until they are physically and emotionally ready. When that time arrives, communication about what feels good and what doesn't is really important. If sex hurts or causes a burning sensation, please come back and see us — we can help! Sex therapy can also be helpful for couples who find themselves mismatched in their desires for sex after having a baby.
Learn more and find a physician or advanced practice clinician (APC)
Swedish has three birth centers — First Hill, Issaquah and Edmonds — making it convenient for people who live or work in the Seattle, Eastside and North End areas. Swedish patients can take classes, meet other families, get help with lactation and go for new parents and well-baby checkups at The Lytle Center for Pregnancy & Newborns at our First Hill birth center. You can also get expert advice there and help with wellness. Visit our website to learn more about midwives at Swedish and how they can partner with you to create the most personalized birthing experience possible.
Perinatal mood and anxiety disorders, like postpartum depression, are a common complication of pregnancy. Contact the Swedish Center for Perinatal Bonding and Support if you are pregnant or postpartum and struggling with your mental health. For more information about comprehensive behavioral healthcare at Swedish, contact Swedish Behavioral Health and Wellbeing.
If you need a gynecologist, women's health specialist or primary care doctor, Swedish is here for you. Whether you require an in-person visit or want to consult a doctor virtually, you have options. Swedish Virtual Care connects you face-to-face with a nurse practitioner who can review your symptoms, provide instruction and follow up as needed. If you need to find a doctor, you can use our provider directory.
Information for patients and visitors
Additional resources
New study: A baby on board brings significant brain changes for mom
Not just the baby blues. Swedish experts on postpartum anxiety and depression
Can you laugh your way through labor pain?
A labor of love: midwives offer comprehensive women’s health care for every stage of life
This information is not intended as a substitute for professional medical care. Always follow your health care professional's instructions.
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