Your body after pregnancy

Pregnancy and birth bring many changes to your body. As you recover, you may notice differences in how you look and feel. These changes are part of your body's healing and adjustment process.

Weight changes

During pregnancy, your body gains weight in a short time. This is completely normal and helps support your baby as it grows. For your long-term health, it's a good idea to work towards a healthy weight after pregnancy. Everyone's body recovers at a different pace. Some people notice changes within months, while others take longer.

You can talk with your doctor or see a dietitian if you:

• were overweight before you got pregnant and you'd like to lose weight
• feel you're losing too much weight

Read more about losing weight safely after giving birth.

Other physical changes

After giving birth, you may encounter other physical changes, such as:

• loose skin and weak stomach muscles
• abdominal muscle separation
• stretch marks on your stomach, breasts, hips or thighs
• changes in breast size and the size and colour of your nipples
• varicose veins in your legs
• scars from a caesarean birth, or from tears or an episiotomy during a vaginal birth
• changes to your hair or hair loss due to changing hormone levels

Some of these changes fade with time, while others become part of your body's unique story after birth.

You may also have complications, such as:

• incontinence
• tiredness and fatigue
• low sex drive and vaginal dryness

If you are having trouble with any of these problems, you can speak to your doctor. They can provide help, such as:

• pain relief when needed
• advice for managing tiredness and how to sleep well
• exercises to strengthen your pelvic floor to manage incontinence
• exercises to help your abdominal muscles recover

CHECK YOUR SYMPTOMS — Use the Symptom Checker and find out if you need to seek medical help.

How can I look after myself during the postnatal period?

After having a baby, you can help your body recover and adjust physically and emotionally to the changes.

Eat well

Eating well after giving birth can:

• support your recovery
• help you feel good
• give you enough energy to care for yourself and your new baby

Your diet is especially important if you are breastfeeding.

Make sure you have enough:

• calcium — from dairy and green leafy vegetables
• protein and iron — from meat, fish, eggs and legumes
• fibre — from fruits, vegetables and wholegrains
• vitamins and minerals — from fruits and vegetables

It's also important to drink enough water to help your bladder and bowels work well.

When caring for a new baby, parents may have less time to eat properly or overeat because of stress. It's very important to keep up a nutritious diet. Try preparing meals in advance and freezing them for when you don't have time to cook.

Make sure you don't skip meals. Try to eat small, nutritious snacks throughout the day to keep up your energy.

For more information on what foods to eat, visit the Eat for Health website.

If you need help managing your diet after having a baby, you can speak to your doctor or a dietitian.

FIND A HEALTH SERVICE — The Service Finder can help you find doctors, pharmacies, hospitals and other health services.

Returning to exercise

Exercise after giving birth can help you:

• feel stronger
• get back to a healthy weight
• improve your body confidence

When you feel ready to exercise, it's very important to start gradually. It takes time to regain your pre-pregnancy fitness level. Before you start exercising after birth, talk to your doctor. They can advise you on when to start exercising again. For most people, this will be 4 to 6 weeks after the birth. It may take longer if you have had a caesarean birth or complications.

Walking is a way to get active and spend time outdoors after birth. Start with gentle walking and gradually increase how long and how fast you walk. You can also take your baby with you in the pram, which may help them sleep.

You can also do low-impact exercises to help your pelvic floor and stomach muscles recover after birth.

Caring for a new baby can make it seem like there is no time to exercise. You may also have other responsibilities or tasks. Try walking for just 30 minutes a day. You can gradually walk for longer or at a faster pace. This can improve your health and wellbeing.

During your first 12 weeks after giving birth, avoid high intensity exercises, such as:

• weights
• sit-ups
• running

Read more about safely returning to exercise after pregnancy.

If you have any pain or discomfort when exercising after birth, stop and speak with your doctor.

Mental wellbeing in the postnatal period

Don't compare yourself to others

People in the media and online often seem to have 'perfect' post-baby bodies. This can give you unrealistic expectations of how your body should look after giving birth.

It can be tempting to compare your own post-baby body with those of your friends or other people. But we are all different. There's no single 'right' way for a post-baby body to look — every body heals and changes differently.

Give yourself a break from social media if you need to. If you are on social media, you can engage with body-positive content that shows different post-pregnancy bodies.

Be patient. Try to focus on all the hard work your body has done to nurture your baby.

Counsellors and psychologists can provide support if you are dealing with body image worries.

Embrace your changing life and identity

Becoming a parent can be overwhelming. As well as the physical changes you may be going through, you may feel a change in your identity.

Having a baby often means that you will have less time with your partner and friends. You may also have less time to yourself.

Some people will embrace being a parent and the changes it brings. For others, it can be very difficult to adjust to these changes. You may feel both exhausted and fulfilled at the same time.

It's common to struggle with these feelings. Adjusting to a new identity can be challenging, and it may affect how you feel about your body. Seeking support can help you feel more grounded and confident.

Getting help

If you or someone you know is showing signs of postnatal depression, see your doctor. It's important to seek help early.

Body consciousness after pregnancy can impact your life. It can also contribute to postnatal depression and anxiety.

If you are struggling with your body image and mental health after having a baby, you are not alone. Be kind to yourself — these experiences are common. These feelings don't mean you love your baby any less or that you're not a good parent.

It can help to speak with your partner, family or friends about how you're feeling. You can also talk to your doctor about where to find support.

Your doctor may recommend seeing a women's health physiotherapist if you have complications with:

• abdominal muscle separation
• pelvic floor function
• returning to exercise

Breastfeeding is good for you and your baby, however it is a learning process for both of you. It can take time for your body to adjust. If you experience any challenges or problems, you can visit a registered lactation consultant.

See the Resources and Support section for more information.

Relationships and sex after pregnancy

After having a baby, your relationship with your partner may change. You and your partner may not have as much time together to be intimate.

Sex after having a baby may also be different.

You might not want to have sex for a while, because of:

• lack of energy
• poor pelvic floor function
• low libido
• hormonal changes
• changes in how you feel about your body

This is completely normal. Give yourself time to adjust to the changes in your body after birth.

So that your partner can best support you, it's important to talk to them about:

• how you feel physically and emotionally
• your expectations and concerns about sex after pregnancy

Tips on other ways to be intimate are:

• cuddling and kissing
• eating together when your baby is asleep
• going on walks together with the baby in a pram

When you feel ready to have sex again, you can speak to your doctor for advice on contraception.

Resources and support

During your postnatal period you might notice a range of changes — both physical and emotional. There are many services to support you.

If you have any concerns, you can talk to your doctor, midwife or maternal child health nurse.

If you need mental health support:

• Chat to a counsellor through Beyond Blue, online or over the phone — 1300 22 4636.
• Visit the Centre of Perinatal Excellence (COPE) website.
• Call the Perinatal Anxiety and Depression Australia (PANDA) National Helpline — 1300 726 306.
• PANDA also has information for Aboriginal and/or Torres Strait Islander peoples on mental health problems during and after pregnancy.
• SANE has resources and support services for pregnant people and those in the early years of parenthood.
• ForWhen is a mental health support service for new and expecting parents — 1300 24 23 22.
• Gidget Foundation — Online and telehealth support for expectant and new parents — Call 1300 851 758.

If you want more information about exercising and nutrition in your postnatal period:

• You can find an accredited practising dietitian on the Dietitians Australia website.
• Find a Registered Active Health Professional to help make an exercise plan for you.

If you need help with incontinence after giving birth:

• Call the National Continence Helpline on 1800 33 00 66 if you have any concerns about your pelvic floor.
• Visit the Pelvic Floor First website or call 1800 33 00 66 to speak to a nurse continence specialist.

Other resources that can help you understand and manage your expectations during your postnatal period include:

• The Royal Australian and New Zealand College of Obstetricians and Gynaecologists booklet on 'The First Few Weeks Following Birth'.
• The Royal Women's Hospital has factsheets on what to expect after giving birth.

Languages other than English

PANDA has support for parents in different languages.

COPE (Centre of Perinatal Excellence) provides support for the emotional challenges of becoming a parent in different languages.