Gave birth? You're a marathon champion
New mothers often find themselves shocked by the pain, the fatigue, and the time it takes to feel remotely functional or human again. Understanding the physiological changes and emotional toll of the fourth trimester is essential for setting realistic expectations, reducing shame, guilt and promoting healing.
Let's break down the physical toll of childbirth
Vaginal or caesarean birth is a complete body event. Labour activates nearly every system — from muscular and cardiovascular to neurological and hormonal.
- Musculoskeletal strain: The pelvic floor stretches up to 3x its normal resting length during vaginal birth, often leading to tearing, prolapse, or long-term instability.
- Hormonal fluctuations: Post birth, there’s a significant drop in oestrogen and progesterone — similar in intensity to menopause — impacting mood, memory, and joint stability.
- Uterine involution: Your uterus contracts with the force of ~400 Newtons — like lifting 15kg weights repeatedly for hours. It continues to contract postpartum to return to its original size, often causing cramping and discomfort.
- Abdominal trauma (C-section): A caesarean involves cutting through seven layers of skin, fat, fascia, and muscle. Recovery is akin to healing from major surgery.
- Tissue tearing and joint pain: Muscles tear microscopically — even without visible trauma. Hormonal softening of joints and ligaments (due to relaxin) leaves your body feeling unstable and achy.
- Organ pressure: Blood pressure, breathing rate, and adrenaline spike under birth-related stress, placing additional strain on your cardiovascular and endocrine systems.
- Neurological changes: Your brain literally rewires for bonding and protection, increasing emotional sensitivity and vigilance — a survival mechanism known as "matrescence."
An Australian longitudinal study found that 45% of new mothers reported ongoing pelvic or musculoskeletal pain six months postpartum. (Brown et al., MJA, 2021)
“Why am I still so sore?”
What surprises many mothers is how long the discomfort lasts. Does this sound familiar?
“I was strong before pregnancy — but even standing felt like too much for weeks. No one warned me I’d feel like I’d been hit by a truck.”
“I ran half-marathons before pregnancy, but I couldn’t walk 100 metres without aching 2 weeks after birth.”
The soreness isn’t imagined. Your body is healing from:
- Repetitive contractions (~15kg force each)
- Pelvic and hip expansion
- Sleep deprivation and overused muscles
- Endocrine system shock
- Scar tissue formation
- Lingering joint laxity due to relaxin
This is why restorative care matters — not “bouncing back.”
The importance of rest and support
Recovery is not linear — and it’s not something to "push through."
The World Health Organization recommends regular postnatal check-ups and 6 weeks of minimum rest and recovery, including physical support, nutritional care, and emotional attention.
In reality? Most mothers are expected to function like normal after two weeks. But research shows:
- Sleep deprivation impairs physical healing and immune response
- Social support reduces recovery time and depression symptoms
- Emotional validation (feeling seen and heard) is linked to reduced pain perception
In fact, PANDA reports that more than 30% of women surveyed said they didn’t feel emotionally validated during recovery, which increased their risk of postnatal anxiety and slower physical healing.
Postpartum recovery practical tips
- Prioritise rest: Reframe it as recovery, not laziness. Nap. Lie down. Cancel what can wait.
- Nourish yourself: Focus on warming, nutrient-rich foods (soups, broths, iron, collagen).
- Move slowly: Gentle stretching, lymphatic drainage, or postpartum yoga can ease inflammation.
- Use pain relief tools: Think: perineal ice packs, warm soaks, magnesium sprays, and belly bands.
- See a pelvic floor physio: Especially if you have lingering pain, heaviness, or bladder issues.
- Ask for help: You weren’t meant to recover alone. Let your village step in — or build one if needed.
Remember, you didn’t just birth a baby — you rebuilt yourself
You may not have trained for this marathon, but your body did something extraordinary. And that soreness? That deep bone-tired ache? It’s not weakness.
It’s biology. It’s inflammation. It’s healing.
You didn’t bounce back — you’re rising forward.
🧘 Need help with Postpartum recovery?
We believe you deserve care, reverence, and rest. While you're looking after your precious new arrival, your recover is just as important.
We've covered the basics with our Postpartum gift hampers with the essentials to get your started on your healing.