Your body after birth

How long does your body take to recover after giving birth?

Recovery is gradual and differs from woman to woman, so when you return to exercise will vary too⁶. Stitches and swelling typically settle in about two weeks, though your tummy may stay soft and poorly toned for a few weeks or months¹. Body shape and posture can take as long as 3–5 months to return to normal, and the pelvic floor muscles take a lot longer than that¹.

A few things help along the way:

• Pace yourself. Rest when you can, limit visitors and accept help.
• Judge your progress against your own recovery, not against other women's.
• Build up slowly. Some activity is better than none, and after birth it's normal to take a break first.

If you had a caesarean or a more complicated birth, ask your midwife, health visitor or doctor before doing anything strenuous.

What is tummy muscle separation and how do you check for it?

Tummy muscle separation (diastasis recti) is a gap between the two long muscles down the middle of your tummy, and it often results from pregnancy⁷. It is common: about 60% of women have it six weeks after birth and about 30% at one year². The NHS says the gap is usually about 2 finger widths and usually goes back to normal by the time your baby is 8 weeks old⁸. For some women it takes longer.

How to check. After your baby is born, feel with your fingertips between the edges of the muscles, above and below your belly button, and see how many fingers fit in the gap. Repeat now and then to see whether the gap is slowly getting smaller⁸. Treat this as a rough guide. Clinics measure the gap more precisely, and ultrasound is the most reliable method⁹.

What helps. Stand tall and be aware of your posture. The NHS says regular pelvic floor and deep stomach muscle exercises can help reduce the gap, and suggests avoiding sit-ups, planks, high-impact exercise, straining on the toilet and heavy lifting at first⁸. The gap also tends to narrow naturally until at least 12 months after birth³, so it isn't clear yet how much specific exercises add.

Stop what you're doing and ask a pelvic health physiotherapist or doctor if you notice pain, bladder or bowel control problems, a feeling of heaviness or pressure in the pelvis, or a bulge or doming along the middle of your tummy. Ask too if the gap still looks obvious or you're worried about it.

How is recovery different after a caesarean?

A caesarean is a major abdominal operation, so recovery is slower than after a vaginal birth and takes several weeks⁶. Up to 6–8 weeks is common, and for some women it takes longer⁴. You will probably be in hospital for 1 or 2 days, and may need to take things easy for several weeks¹⁰.

Move gently and often. Early, gradual walking is recommended after a caesarean because it lowers the risk of blood clots. Long rests are a common tradition, but they raise that risk⁵. Start with shorter walks than you might expect and build up time and distance as comfort allows⁶. Breathing exercises, pelvic floor exercises and gentle stretching are also suggested⁵. Be careful not to overexert yourself¹⁰.

Hold back on lifting and strenuous activity. Avoid lifting heavy objects for the first 2–3 weeks⁵. Healing continues inside your body for several weeks, so avoid strenuous activity for six to eight weeks¹¹. Timings vary between women and hospitals.

Check your wound daily so you notice changes early. Watch for more redness, drainage, swelling or separation of the skin⁵.

When to check with a health professional

• If you're starting exercise after a long break, it's always a good idea to see your doctor first.
• For an injury or a health condition, see a health professional, such as your doctor or a physio.
• After birth, bleeding from the vagina, pain or swelling in a calf, or a bad headache or changes in vision need the midwife, doctor or maternity unit straight away, even when they seem mild. Heavy bleeding is also an emergency.
• If your caesarean wound becomes more red, swollen or painful, drains fluid, or the skin starts to separate, contact your midwife, doctor or maternity unit promptly. Severe pain or a cough also needs prompt advice from a midwife or doctor.
• If a muscle or joint is sore during or after activity, ease off, and see a doctor, midwife or physiotherapist if it persists or gets worse. If you feel sick, sweaty or unwell, have unexplained discomfort, or have breathlessness or dizziness that doesn't settle, see a doctor.
• Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe. Mixed feelings after birth are common. If difficult feelings don't settle, talk to your doctor, midwife or a mental health service. If you have thoughts of self-harm, contact a local crisis line (findahelpline.com lists free services in every country), with your local emergency number.