When Will I Be Back to Normal

Throughout pregnancy, the body undergoes remarkable changes in preparation for childbirth. However, expecting an immediate return to your pre-pregnancy state after giving birth is unrealistic. Recovery involves two key aspects:

Firstly, regaining your pre-pregnancy form takes time. Secondly, some physiological changes, such as stretch marks, may be permanent.

Many women feel societal pressure to quickly revert to their pre-pregnancy selves, but realistically, this process can take anywhere from a few months to a year. It’s crucial to remember that each woman’s recovery timeline is unique. While some may feel back to normal within six or seven months, others may take a year or longer, and that is perfectly fine.

Maintaining realistic expectations, being kind to yourself, and avoiding undue pressure are essential. Here are some tips to help ease your post-pregnancy transition:


Although it may seem counterintuitive, ensuring adequate rest is the most crucial thing women can do for themselves, especially in the first few weeks following childbirth. This advice, while seemingly simple, is often one of the hardest to follow due to the numerous demands and responsibilities new mothers face. Nevertheless, it is vital for recovery.

Pregnancy and childbirth subject the body to significant physical stress. Blood vessels expand, pelvic muscles soften and reshape, weight is gained, and back muscles endure additional strain over the course of nine months. Given these profound changes, it is natural and necessary for the body to have time to recuperate. Adequate rest allows the body to heal from the physical trauma of childbirth, ensuring a smoother recovery and better overall health for new mothers.

Healthy eating

Maintaining a healthy diet during the postpartum period is crucial, especially for breastfeeding mothers. This includes consuming plenty of fresh fruits and vegetables, staying hydrated by drinking ample fluids, and ensuring sufficient intake of protein, dairy, and carbohydrates. A balanced diet helps new mothers sustain their energy levels and promotes overall well-being. For breastfeeding mothers, a nutritious diet is also essential to ensure that the baby receives all the necessary nutrients for healthy growth and development.

Light exercise

Most women try to lose their pregnancy weight as soon as possible but as mentioned above this can take some time and it should not be rushed. Immediately after the delivery women will naturally shed a few pounds as the uterus starts to get smaller and excess fluid leaves the body.

High impact sports or activities are not recommended in the first few weeks following labour. Instead for those women that want to start engaging in light exercise permission should first be sought from the doctor and following that, activities like going for short walks in the park or a swim are good ways to get the body moving again. The general rule of thumb is that women should only start exercising when they feel ready to do so and not before.

Take some time for yourself

It is important for new mothers to take time for themselves. That doesn’t mean daily trips to the shopping mall! but it does mean taking at least 20 or 30 minutes each day to do something that you find relaxing. Read a chapter of your favorite novel, watch an episode of your favorite TV show or treat yourself to a bubble bath. Taking a few minutes for yourself is a great way to re-charge your batteries, give yourself small breaks and will help keep the baby blues away.

There is no such thing as the perfect amount of time it takes for women to get back to normal and expectations should not be set too high or be too unrealistic. The same way all women have a different experience being pregnant is the same way that all women will have a different post-pregnancy experience. With that in mind, some of the things mentioned above—rest, a healthy diet, taking time for yourself and moderate exercise—may help make the postpartum transition smoother.