After a pregnancy and birth, the body has undergone a great physical feat. Some compare it to a marathon that spans nine months – followed by a recovery phase, which for most is also characterized by sleep deprivation and adjusting to a new everyday life.
Tips and Tricks
The Postpartum Body
In this post, we take a closer look at what happens in the body after childbirth, why the most common discomforts and pains occur, and how you can support your body in the postpartum period with five concrete tips.
The post is written in collaboration with Hanna Tómasdóttir M.D.O., Co-owner of Q KLINIK Authorized osteopath and physiotherapist, Master in Positive Psychology, Master in Headache Disorders, and MSc student in her final semester of Women's Health.
March 4, 2026
A great physical achievement
Most women experience their body feeling different, weaker or out of balance in the period after childbirth, and many long to get their body back to how it was before pregnancy. Perhaps you feel heaviness in your pelvis, discomfort and pain in your lower back, pelvis or hips, and breast tenderness. Many also suffer from muscular tension in the upper back, neck and shoulders, headaches, soreness in scar tissue, and a feeling that the body doesn't quite feel like it used to.
Although these symptoms are very common, they can be both physically and mentally overwhelming. In addition, many women are unsure about how much strain their body can handle, which exercises, and what type of training makes the most sense to start with. The Danish Health Authority states that it is individual how quickly one can resume their previous activity level after birth, and that one should gradually increase the amount and intensity and listen to the body's signals. There is no one right way – and there is no one size fits all.
The hormone relaxin
During pregnancy, the hormone relaxin is produced in the ovaries and later also in the placenta. This hormone makes ligaments and connective tissue more pliable, allowing the pelvis to adapt to the growing uterus and prepare for childbirth.
The pelvic floor is part of the support system that carries the growing uterus with both baby and amniotic fluid; the abdominal muscles stretch and often separate; and posture changes. At the same time, the back, pelvis, hips, knees, ankles, and feet must handle an increased weight load.
After birth
After birth, the production and level of relaxin gradually decrease, but the hormone can still be present in the body for months after delivery. The body is also affected by tissue healing, hormonal changes, sleep deprivation, altered neuromuscular control, and changes in load distribution in the hips, knees, and ankles.
It is therefore likely an interplay of several factors that causes the pelvis and hips to feel more "loose" or less stable for a period – and that many women experience their pelvis feeling wider than before pregnancy.
During and after pregnancy
During and after pregnancy, changes are observed in how load is distributed. Studies show that knees and ankles are more strained during walking, while the activation of the gluteus maximus muscle may be reduced from the second trimester and for several months after birth.
This can mean that the hip contributes less effectively during walking for a period, which can increase the relative strain on the lower back and pelvis. Along with increased weight bearing and the effect of relaxin on connective tissue, this can contribute to discomfort and pain in the lower back, pelvis, and hips. At the same time, new load patterns emerge in daily life - both as a result of changes in muscle activation and through breastfeeding, lifting, and many hours in static positions.
Changes in the feet
Some women also experience changes in their feet. Especially if you have previously had fallen arches or flat feet, your feet may become wider, and it is not uncommon to go up half to a full shoe size after pregnancy. This may be due to the effect of relaxin on connective tissue and ligaments, increased weight bearing, and changes in the foot's load pattern and biomechanics.
Pelvic floor
The pelvic floor has also been subjected to significant strain during pregnancy and childbirth. The joints of the pelvis, the pelvic organs, and the connective tissue around the area have been affected by increased pressure, altered position, and strain.
A feeling of heaviness, incontinence, or discomfort can be signs that the area needs support and gradual rehabilitation.
After pregnancy and childbirth, the pelvic floor is often weakened – both muscularly and neurologically – and it takes time to rebuild strength and control.
Tears
At the same time, separated abdominal muscles and any scars from C-sections or tears can affect the function and movement control in and around the lower back and abdominal wall – especially in the initial period when the scar tissue is still vulnerable. The birth itself, hormonal changes, and lack of sleep can make the body more sensitive.
When the autonomic (involuntary) nervous system is stressed, pain can be experienced more intensely, and it can be harder to find peace.
A complex physiological transition
Overall, the postpartum body is characterised by a complex physiological transition. The many discomforts are not due to a single cause, but an interplay of several factors. Tissues need to heal, hormone levels change, lack of sleep affects the nervous system, and new stress patterns arise in daily life. It is therefore common to experience discomfort and pain in the lower back, pelvis, hips, shoulders, upper back, and neck, as well as a feeling of instability in the body. In addition, many women may find that they are not thriving and do not have the great surplus of energy that they may have expected after childbirth.
Here are 5 good tips to support your postpartum body:
1. Give your body time.
Healing of tissues and rebuilding of strength happens gradually. Do not compare your body to others or to the time before pregnancy.
2. Start gently with physical activity.
Walking is a great starting point – begin with short walks, and remember that you also need to walk back home. Gradually increase the distance. Exercises such as pelvic lifts and squats are particularly relevant initially, as they support the activation of gluteal muscles and hip extension. Implement a few exercises at a time and perform them, for instance, every other day, so you can feel how your body reacts.
3. Train your pelvic floor and diaphragm (the primary breathing muscle).
Pelvic floor exercises are about both activating and being able to let go.
Overactivity and constant tension in the pelvic floor muscles can also cause discomfort. Breathing changes during pregnancy due to the growing belly and altered pressure in the abdominal cavity. During a deep inhalation, both the chest and abdomen should expand. Deep breathing exercises can reduce muscular tension and support the regulation of the nervous system.
4. Cesarean scars need love.
Women who have given birth via C-section often experience reduced mobility in the lower back, as scar tissue takes time to heal, and many naturally protect the area by avoiding extreme positions. Gentle massage once the scar is visibly healed can support mobility in and around the scar tissue. Scar tissue undergoes a long remodeling process, which can last up to 1-2 years.
5. Prioritise sleep and nutrition.
For most people, sleep is interrupted in the postpartum period. Power naps of 20–30 minutes, preferably before 2 PM, can make a difference. Make it simple to eat healthily by having good ingredients in the fridge and pantry. Preferably organic, and with a short farm-to-table journey. Plenty of vegetables, fruits, berries, avocado, eggs, sardines, mackerel, almonds, nuts, kernels and seeds - and remember to drink 1.5-2.0 liters of water daily. Multivitamins for pregnant and breastfeeding women, omega-3 fish oil, vitamin D3 in winter – as well as magnesium, can be relevant supplements in the postpartum period.
An osteopath can help you get off to a good start
The postpartum body is in an adaptation and recovery phase. For the vast majority, discomfort improves over time, but unfortunately, many women suffer from pain, especially in the hips, pelvis, and lower back, for several months after childbirth.
If you don't feel like you know where to start, an osteopath can help you get back on track after childbirth, reduce discomfort and pain, and improve your function through individually tailored treatment and guidance.
