Postpartum Healing After a Vaginal Birth: What is (and is Not) Normal
June 5, 2024
For most pregnant folks, the idea of navigating the postpartum period is anxiety-inducing, to say the least. We hear you! With so many changes in your body and life, it’s an overwhelming time, and it can be challenging to understand what is “normal” both physically and emotionally.
Not to worry – we are here for all your “what ifs” and “is this normal?” concerns. While postpartum is a stage of healing, and a certain amount of discomfort is to be expected, we did want to let you know about some things to watch out for that might indicate your body needs a little extra care after giving birth vaginally.
What Is “Normal”: The First Few Weeks After Vaginal Birth
Every body is different, and it’s common to undergo a range of physical and emotional sensations as yours begins to heal and adapt. If you’re experiencing any of the following things, it’s likely because your body is working hard to heal. We see you and are cheering you on as you enter your 4th trimester!
Occasional bladder leaking: It’s not uncommon to experience some bladder leakage, especially when laughing, coughing, or sneezing. This should improve over time as your pelvic floor muscles regain their strength.
Mild pressure/heaviness in the pelvis: You may feel a sensation of pressure or heaviness in your pelvic region as your body recovers from birth . This sensation should gradually go away as your body heals.
Difficulty holding gas: Some folks may find it challenging to control gas in the early postpartum period. This is often due to temporary weakness in the pelvic floor muscles, and usually resolves with time and targeted exercises.
Feeling of disconnect/lack of sensation: It’s normal to feel disconnected or have reduced sensation in your pelvic floor and lower abdomen immediately after giving birth. This should improve as your body heals and your nerve function goes back to normal.
Note: If you experience any of the above for longer than six weeks – roughly the amount of time it takes for soft tissue to heal – it could be a sign that something needs further attention.
Fear/apprehension around bowel movements: You’re not alone: that first bowel movement after giving birth can feel pretty intimidating! But don’t worry, it gets better really quickly. However, if you experience bowel incontinence, we recommend seeking further care.
Anxiety around sex: It’s recommended to avoid engaging in penetrative sex for at least six weeks after giving birth. And many people feel apprehensive about sexual activity even beyond those first few weeks postpartum. This is 100% normal, and we totally get it! If this doesn’t go away as you heal, we’re here to help.
Discomfort and aches/pains: It’s common to experience discomfort and general aches and pains in your pelvis and abdomen as your body recovers from childbirth. This discomfort should gradually subside over the first few weeks.
Fatigue: Fatigue is super common in the early postpartum period; after all, your body is healing AND adjusting to the demands of caring for a newborn! It’s important to prioritize rest and self-care during this time.
If any of these symptoms don’t seem to be resolving OR they are causing you distress, a pelvic health physiotherapist can help !
6 Signs You May Need to See A Pelvic Physio (Even Before the 6-week Mark)
While many of the above symptoms are normal after a vaginal birth and should improve over the first 6-8 weeks, here are some signs that may point to a need for immediate care.
- Significant loss of bowel or bladder control
- Significant pelvic heaviness or pressure
- Difficulty emptying your bladder (eg: only a small amount comes out at a time)
- Constipation
- Aches and pains anywhere in your body associated with general movement or caring for your baby
- Any symptoms that cause you to physically struggle with your day-to-day, “must-do” activities
6 Signs You Need Support From A Primary Care Provider
- Complete loss of bowel or bladder control
- Inability to empty your bladder or bowels
- Severe pain
- Foul-smelling discharge
- Painful, red, swollen scar
- Any symptoms that cause you to physically struggle with your day-to-day, “must-do” activities
What to Focus On: The 4th Trimester
As you navigate postpartum recovery, we recommend focusing on your pelvic health and being gentle with yourself as you gradually return to activity. Rest assured, you will reconnect with your body and things do get easier. Here are some prompts to guide you in healing.
0-2 weeks
- Rest, recover, hydrate, and nourish your body
- Practice deep breathing to promote relaxation and recovery
- Keep your bowels moving to prevent constipation
- Begin gentle pelvic floor activation exercises, if cleared by your healthcare provider
2-4 weeks
- Continue prioritizing hydration, nutrition, and rest
- Gradually increase activity as it feels right, such as taking short walks and doing household tasks
- Incorporate gentle mobility exercises, like light yoga or stretching
- Progress with pelvic floor muscle exercises (PFME) gradually
4-6 weeks
- Continue with PFME, gradually increasing the intensity as it feels right
- Progress with mobility exercises and activity level
- Consider adding bodyweight exercises like squats, lunges, and wall pushups if you feel ready
Remember, if at any time, something just doesn’t feel “right,” listen to your body! We know the postpartum stage can be overwhelming and it’s easy for self-care to feel like the lowest possible priority, but you don’t have to suffer in silence. The earlier you reach out, the sooner we can help you feel better. That being said, around 6 weeks postpartum is a good time for a routine check-in with your pelvic floor physiotherapist to assess your progress and address any lingering issues.
We are always here to advocate for you if you aren’t sure where to start.
Need some support?
There are so many ways we can support you in navigating your pre and postnatal journey – from 1:1 physio, to group pilates.
We’re always just a call or an email away: hello@thecheerfulpelvis.com | 604-879-6046
Written by:
The Cheerful Pelvis