Pregnancy Body Changes - Understanding the Importance of Postnatal Recovery

How pregnancy changes the body

Being pregnant is a very special time of most women's lives, the changes your body is undergoing are countless and some sensations are very individual. You might have felt a growth of your breasts first, your friend could have been nauseous straight away, while your colleague might only have noticed an inexplicable exhaustion as a first sign.

However, certain changes affect every pregnant body and must be addressed during the postnatal period to ensure the best possible recovery. One of the most obvious changes is the growth of the uterus (womb). As it expands, the internal organs are repositioned and become squashed together. The abdominal muscles and the skin on the tummy expand to accommodate the growing space requirements of the body.

Changes in breathing during pregnancy

The lungs have increasingly less space to expand during an inhale, making breathing feel more difficult towards the end of pregnancy. Breathing patterns often change due to this repositioning, leading mums to develop a shallow breathing pattern. This manifests as using only the upper part of the lungs, often raising the shoulders during a deep inhale. Breathing this way needs a faster breathing rhythm and can reduce the efficiency of oxygen intake for slightly higher intensity activities, like walking uphill.

It is not uncommon to see mums maintaining this breathing pattern even after having their baby and after the initial natural recovery of their bodies. Working on breathing is one of the fundamental elements of a well-designed postnatal recovery programme.

How pregnancy affects the abdominal muscles

The most visible change is the ever-growing bump. Due to hormonal changes in the body, the soft tissues tend to loosen up, allowing for expansion. This means that the skin, muscles, fascia, tendons, and ligaments all lengthen and adapt during pregnancy. While the abdominal muscles become weaker and stretched out, this change can contribute to the development of abdominal separation, where the two sides of your rectus abdominis (six-pack) slide further apart. This causes an imbalance of intra-abdominal pressure, putting the pelvic floor muscles under more stress.

Pelvic floor changes during and after pregnancy

One of the functions of the pelvic floor muscles is to support the internal organs. They work hard against the growing uterus, especially with the aforementioned hormonal changes which allow these muscles to stretch out too. This effect, combined with the weakened abdominals and the unfortunate position of the bladder right under the uterus, can lead to leaking issues. The pelvic floor muscles are required to produce much more strength while under increased pressure and hormonal influence. If not addressed, the issue can become long-lasting.

Postural changes during pregnancy and after birth

During pregnancy, the centre of gravity shifts forward, causing an increased curve in the lower back. To balance this, the upper back can become more rounded. Once the baby is born, and feeding, carrying, and cuddling the baby take up most of our time, these changes can be exacerbated by the shoulders pulling forward. With the supporting muscles weakened, these postural changes can worsen abdominal separation and lead to leaking issues.

Additionally, the forward shift in posture can put extra strain on the neck and shoulders, often resulting in tension and discomfort. Over time, this can lead to chronic pain if not addressed. Proper postural alignment and strengthening exercises are crucial during and after pregnancy to mitigate these effects.

Incorporating exercises that focus on strengthening the back muscles, opening the chest, and engaging the core can help restore balance. Paying attention to posture while feeding, carrying, and caring for the baby is also essential in preventing long-term issues. A well-designed postnatal recovery programme can address these postural changes, helping mums regain strength and improve overall body alignment.

Joint stability and pregnancy hormones

One of the main considerations for exercises during and after pregnancy is the hormonal effects on joint stability. As the soft tissues become more prone to stretching, joint stability is compromised. This increased laxity in the ligaments and tendons can lead to a higher risk of injuries and joint pain.

Additionally, the hormone relaxin, which helps the pelvis expand during childbirth, affects all the joints in the body, making them more flexible and less stable. This can result in discomfort or pain in areas such as the hips, knees, and ankles and can make movements feel less controlled. A common location for pain is in or around the pelvis, at the pubic joint.

It is crucial to focus on exercises that enhance joint stability and strengthen the muscles around the joints. Low-impact activities, such as swimming and walking, are excellent choices during pregnancy. Postnatally, incorporating strength training and stability exercises can help rebuild joint support and prevent injuries.

Why postnatal recovery matters

Working with a knowledgeable fitness professional can ensure that the exercise programme is safe and effective, and can accommodate the body’s changing needs during and after pregnancy. Proper attention to joint stability is essential for maintaining overall mobility and preventing long-term issues. Main focus is on building core stability and strength.

Frequently asked questions about postnatal recovery

Why is postnatal recovery important?

Postnatal recovery helps the body regain strength, improve core and pelvic floor function, and support long-term movement and wellbeing after pregnancy and childbirth.

How long does postnatal recovery take?

Every recovery journey is different. Some changes improve within weeks, while others may take several months depending on pregnancy, birth experience, sleep, activity levels, and exercise consistency.

Can exercise help after pregnancy?

Yes. Appropriate postnatal exercises can help improve posture, breathing patterns, pelvic floor function, joint stability, and core strength after pregnancy.

When can I start postnatal recovery exercises?

Many mums can begin gentle recovery exercises from around 6 weeks after a vaginal birth or 10–12 weeks after a C-section, once cleared by their GP.

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