Postpartum Pain And Changes In The Body

 Now that you’ve had your baby you might think your body doesn’t look like it used to and it doesn’t feel like it used to. That’s okay! Your body just went through a very intensive process of creating another human of course you are going to feel and look different. In this post we are going to share the normalcy of the changes in your body and some exercises to help you feel like your old self and to help with the pain and strengthen your body.

Changes in your body

After giving birth your body looks different. You might have wider hips, bigger breasts, stretch marks and some weight gain. These are all normal. Most women will lose weight between birth and their first postpartum visit and it’s normal to have 10-15 lbs to lose in the following months. 

Some things you might be experiencing postpartum are postpartum lumbopelvic pain and diastasis recti. Big words I know, but they are not uncommon during postpartum. Lumbopelvic pain (LPP) is pain in the lower back and pelvis area. Diastasis Recti is the separation of the rectus abdominis (your abs) due to pregnancy. 

Both are very common after birth. 25% of women experience LLP after birth and 8-20% of women can experience LLP 2-3 years after birth.⁴ 66% of women experience diastasis recti in the third trimester and after birth.¹

Core strengthening is very important to helping with LLP and diastasis recti. The core stabilizes the rest of the body, helping you to stand up straight and keep the rest of your body where it’s supposed to be. Even when you aren’t pregnant, it is important to keep your core strong. Doing core strengthening exercises can help with the effects of your last pregnancy and future pregnancies. 

In one study they found that women who participated and did six weeks of core exercises see corrections in diastasis recti.³  Other studies have found that women who do two 90 minute core workout sessions a week for 8 weeks had a decrease in pain from LLP and diastasis recti.¹ ⁴

Something else you might be experiencing is urinary incontinence. If you are experiencing this, strengthening your pelvic floor can help from dribbling a little when you laugh too hard. Pelvic floor exercises are helpful after birth and while you’re pregnant.² So if you’re planning on having another baby remember to do your exercises while pregnant to help prevent peeing your pants. 

Here are some exercises to help with LLP and diastasis recti, along with some preventive exercises to do if you plan on getting pregnant again. 

https://www.youtube.com/watch?v=u4z7sBiGFA8

This video is a 10 minute beginner core workout designed to help with diastasis recti and getting connected with your core again. 

https://www.youtube.com/watch?v=ilinL1pIDfw

If yoga is more of your jam this is a 20 minute flow with diastasis recti safe move and exercises to help close the space inbetween the abdominals.

https://www.youtube.com/watch?v=ilinL1pIDfw

This video is to help with pelvic floor strengthening and pelvic pain. 

https://www.youtube.com/watch?v=g7sya5SfT_c

In this video these hilarious physical therapists explain lumbar stabilization exercises and core strengthening to help with back pain. 

Remember to take it easy after having your baby. Your body might not be able to handle what it used to before you got pregnant. Start off slow and work your way back to your pre baby workout routine.

Take a look at these videos and find the ones that will help you and fit into your lifestyle. Remember that your body is going to feel and look different after having a baby and you can get your body back to how it was before you were pregnant.

References

1.Mumtaz, S. N., Kayani, B. A., Shah, S. F., & Shah, S. H. (2022). Role of exercise in preventing

diastasis recti in pregnant women. Pakistan Armed Forces Medical Journal, 72(1),

198–201. https://doi.org/10.51253/pafmj.v72i1.4053 

2.Sahakian, J., & Woodward, S. (2012). Stress incontinence and pelvic floor excercises in

pregnancy. British Journal of Nursing, 21(Sup13).

https://doi.org/10.12968/bjon.2012.21.sup13.s10 

3.​​Saleem, Z., Khan, A. A., Farooqui, S. I., Yasmeen, R., & Rizvi, J. (2021). Effect of exercise on

inter-recti distance and associated low back pain among post-partum females;  a

randomized controlled trial. Journal of Family & Reproductive Health.

https://doi.org/10.18502/jfrh.v15i3.7139 

4.Saleh, M. S., Botla, A. M., & Elbehary, N. A. (2019). Effect of core stability exercises on

postpartum lumbopelvic pain: A randomized controlled trial. Journal of Back and

Musculoskeletal Rehabilitation, 32(2), 205–213. https://doi.org/10.3233/bmr-181259