Just had a bub? What is "normal" for your body after pregnancy and birth- with Women's Health Specialist Physiotherapist Christina Machray

Now that you have done the amazing job of bringing a small human being into the world, it is time to start focusing on how you and your body are feeling.  No matter whether you have had a natural delivery or C-Section your pelvic floor and abdominal muscles have been placed under some stress and strain during pregnancy and delivery.   They may have possibly been damaged or are just not working to their optimal performance.  It is imperative to get these working well for you.  This will aid in your post natal recovery and allow you to achieve the most from your return to exercise and prevention of any further injury or issues in your post natal journey.


Knowing what is normal and what is not normal in your post natal recovery is important.  Here at Embody Movement we can help guide you through this process.



The first 6-8 weeks is an important healing time.  Give your body time to adjust and recover from what it has been through.  You may experience the following:


-pain in your back, hips, pelvis and pubic area

-pain in your neck, shoulder, upper back from feeding and nursing

-not being sure of how to sit and stand

-feeling of your bottom falling out

-difficulty controlling urine/stool or gas


Your body goes through an important healing phase during this time and it is important that you don't rush back into activity and allow this to happen.  During this time there are simple things that you can do to aid your body through this healing time.


1.     Being very mindful of your posture.  Trying your best not to slouch when you are sitting/standing/walking.  Using pillows where you can to help support of body.  Having this postural awareness will help to get your support system working again and create good postural habits.


2.     Gently contract your pelvic floor and deep tummy muscles. This should not be painful.  Your physiotherapist can help you make sure you are doing this correctly.  Try holding for 5 sec and repeating 5 times.


POOR                                                                    GOOD

posture picture.png



During this time your body should have sufficient time to heal.

1.     You should be pain free


2. Your bladder and bowel should have returned to normal function

3. You should have stopped bleeding and any tears of incision should have healed.




-Ongoing back and pelvic pain

-Leaking urine, gas or stool with coughing/sneezing/laughing/lifting/walking running

-Leaking urine or stool when you feel you need to go

-Bulging of your abdomen with any activity

-Pressure or bulging in your rectum or vagina

-Difficulty or reluctancy in doing any daily activity due to worry of pain/leakage or pressure


bulging abdomen.png


None of these symptoms are normal at this stage and need to be addressed as soon as possible.


Book an appointment with our women's health specialist. This meeting includes a detailed history, examination and formulation of a treatment plan, which may involve manual therapy techniques, acupuncture and specific exercises.




 A 1 hour comprehensive assessment to make sure you are on the right track in your post natal recovery.  

During this assessment you will have a detailed history taken, discussing any questions or concerns that you might have.  Assessment of you posture, abdominal and pelvic floor muscles.  A return to exercise programme and advise and education on any further intervention that may be needed.