After childbirth
Recovering after childbirth
You’ve probably heard it before: "nine months pregnant, nine months to recover." And honestly? There’s a lot of truth to that. After giving birth, your body begins an incredible healing process. Hormones shift, organs move back into place, muscles need to recover — and at the same time, you’re caring for a newborn. It’s no wonder it can feel overwhelming at times. In this article, we explain what’s happening in your body, what you can do to support your recovery, and when it’s wise to ask for help.
What does postpartum recovery mean?
After your baby is born, your body starts to heal — this is often referred to as the postpartum recovery phase. During this time:
- Pregnancy hormones decrease while prolactine (the milk-producing hormone) increases.
- Your uterus gradually shrinks back to its normal size.
- Your organs and abdominal muscles slowly return to their original positions.
- Your pelvic floor and pelvic ligaments begin to recover.
- Any wounds, such as from a cesarean section or a tear/episiotomy, start to heal.
Every woman experiences this process differently. Some notice many changes, while others feel very little.
How long does recovery take?
There’s no set timeline for recovery. Every body finds its balance at its own pace. Factors that play a role include:
- How fit you were before and during pregnancy.
- Whether you had a vaginal birth or a cesarean section.
- Whether there were complications such as blood loss or high blood pressure.
- Whether you’re breastfeeding (since some hormones remain active longer).
For some people, their body feels “normal” again after three months; for others, it can take a year or more. And remember — that’s completely normal.
How can you support your recovery?
Your body is doing a lot of work beneath the surface. Give it time, and help it along by:
- Resting as much as possible. Sleep when you can, keep your schedule light, and lower your expectations.
- Staying active, but listen to your body. Start with short walks and build up gradually.
- Eating nutritious foods — plenty of vegetables, whole grains, protein, and water.
- Caring for your mental well-being. Talk about your experiences with your partner, family, or maternity nurse.
- Asking for help — from your partner, friends, or family. For example, with cooking, cleaning, or caring for the baby.
- Regain your strength — there are many excellent gyms and specialized programs that can help you safely rebuild your muscles, including your pelvic floor.
Postpartum recovery is not only about your body — it’s also about your mind. A new life and a new role take time to adjust to.