Fourth Trimester: Changes Your Body Will Go Through

Don’t expect the pregnancy belly to disappear right away. It can take two weeks for your uterus to fit back into your pelvis and six weeks before your womb is pre-pregnancy size. Be patient with this as everything still feels big and uncomfortable. You’ll likely experience edema thanks to the reallocation of bodily fluids jostled during childbirth, moving the swelling from your face and extremities to your skin. Get up and move to help reduce swelling.

Your breasts will begin to swell and be sensitive as you begin to produce milk. This swelling, called engorgement, can feel like two cement balls attached to your torso — not fun at all. It happens as milk comes in and isn’t released. Make sure to use supportive bras and get the milk out by breastfeeding or pumping. If you are not breastfeeding, use cold compresses to stunt milk production and relieve the pain.

Expect some cramping while your uterus contracts back to its pre-pregnancy size. This can take up to six months to return to normal. For women who had epidurals or were given narcotics during labor and delivery, there may be some constipation to deal with. Drink lots of water and eat foods high in fiber. Your doctor may also recommend a stool softener.

If there is one thing you can count on during your postpartum recovery, it’s exhaustion. Your fourth trimester body endured a tremendous strain while pregnant and in delivery. During the delivery, you lost blood which can lead to anemia. On top of that, your body is trying to heal incisions and produce breast milk.

In fact, you’ll continue to bleed in the fourth trimester and overdoing it can lead to clots. “One thing most women don’t realize is how long postpartum bleeding can last. The body has to shed the lining of the uterus and excess blood,” Dr. Robert Wool explained to Mom.com. “After birth, they will bleed quite heavily for about a week, and the blood will be bright red in color and may contain some clots.” This bleeding can continue for weeks though it should begin to become more rusty in color.

Keep an eye out for unusual bleeding or large blood clots. “If you release clots, this is a sign to slow down,” mom Samanta Radford told Mom.com. In fact, some clots can be golf-ball sized which is a sure sign to call your provider and get checked out. But remember that the more blood you lose, the more tired you will be and the harder your body will have to work to replace that blood. Be mindful to nap when you can and eat a diet high in iron to help offset the anemia due to blood loss.

Working out your pelvic floor will be important to gaining control back over bladder issues. We said it and no, this isn’t part of the wonderful afterbirth glow we’re promised. Incontinence can happen for up to 8 weeks (or longer). The reason is the muscles and ligaments have softened to allow childbirth and need to strengthen. Kegels and pelvic floor exercises are important to regain strength and reduce bladder dysfunction.

You may want to workout sooner than later after giving birth — after all, who doesn’t want to drop the baby weight quickly? For those who didn’t have any complications during a vaginal delivery, you can likely start moderate exercise a few days after your child was born. Exercise might include walking, yoga, or other light-aerobic activity. If you had a C-section or experienced complications during delivery, talk to your doctor about when you can start working out.

Remember to pay attention to your body when starting a workout program. If you experience pain, stop and talk to your doctor. Drink lots of water to remain hydrated and wear a supportive bra with nursing pads to prevent leakage. Starting a fourth trimester workout program can help shed baby weight, improve sleep habits, and possibly help stave off postpartum depression symptoms so it’s good to start with what you can do comfortably.

Self-care during the 4th trimester

For a well-rounded self-care routine, make sure to care for all parts of you. Your skin may feel dry and itchy and you may have bouts with eczema</a>; be sure to shorten showers and use a moisturizer immediately afterwards. More serious conditions may need a steroid cream prescribed by your doctor. If your hair is brittle and falling out, try to reduce the number of times you wash it per week. Taking the time to care for you puts you in a better mental state to care for your newborn.

Take time to focus on your mental health, too. The 4th trimester is a time of high stress and anxiety with a new baby, so try and fit in time for yourself to relax and do things you enjoy, like reading a book or watching a movie. Let your doctor know if you are feeling extremely overwhelmed, and be aware of the symptoms of postpartum depression.