The Unspoken Reality of Body Image Issues After Pregnancy

by Anne Ueberbach
Assistant Director / Counsellor

The Unspoken Reality of Body Image Issues After Pregnancy

Pregnancy and motherhood are life-changing experiences that bring immense joy and fulfillment. However, motherhood isn’t only filled with magical moments, feelings and experiences. For many women, the postpartum period is also marked by significant physical and emotional changes that can profoundly impact their mental and physical well-being, as well as body image.

The Pressure to Bounce Back

Societal expectations often dictate that new mothers should quickly regain their pre-pregnancy physique, perpetuating the notion of the "perfect" post-baby body. Celebrities and social media influencers flaunting their flat stomachs and toned physiques just weeks after giving birth only exacerbate these unrealistic standards.

On average, women require 4-6 weeks to recover from the immediate physical effects of childbirth, but this marks only the beginning of the healing process. Complete physical recovery typically takes around 12 months, whereas emotional recovery can be a longer-term journey, often spanning several years. Furthermore, some physical changes caused by childbirth may persist indefinitely for many women.

Did you know . . . ?

                  35-60% of postpartum women experience urinary incontinence (15-30%  long-term)

                  25-50% of postpartum women experience constipation (10-20$ long-term)

                  40-70% of postpartum women experience back pain (20-40% long-term)

                  85% of vaginal deliveries result in some form of perineal trauma (10-30% long-term issues)

                  5-10% of postpartum women develop postpartum thyroiditis (1-5% long-term)

                  20-40% of women experience long-term pelvic floor dysfunction (20-40% long-term)

Let’s visualize the above data to put it into perspective:

Physical and Emotional Changes

After pregnancy, women's bodies undergo numerous transformations:

Weight retention

Weight retention postpartum is a common issue many women face. According to the American College of Obstetricians and Gynecologists (ACOG), 50-70% of women retain some weight after pregnancy. Hormonal changes play a significant role in weight retention, as do other factors such as sleep deprivation, breast feeding and lifestyle changes that come with entering parenthood.

Body shape changes

“Postpartum belly” or “mummy pouch”, swollen breasts and fluid retention are some of the usual short-term changes of the postpartum period.  However, the expansion of the uterus and pelvis, as well as the loosening of the abdominal muscles during pregnancy can result in a changed body shape that  may become permanent.

Stretch marks and scarring

Pregnancy related stretch marks can occur at any time throughout pregnancy, but are most common in the third trimester. They can appear on the abdomen, breasts, hips, thighs or buttocks. About 70% of stretch marks remain visible until 12 months postpartum, however 10-20% remain long-term. Women with stretch marks have reported decreased body confidence, decreased sexual satisfaction and increased feelings of self-consciousness.

Hormonal fluctuations

Changes in hormone levels can affect mood, energy, and overall well-being. These physical changes can lead to:

• Negative self-talk

• Low self-esteem

• Feeling unattractive

• Anxiety and depression

• Disordered eating

• Low libido

Factors Contributing to Body Image Issues after Pregnancy

The development of body image issues after pregnancy is often the result of a complex interplay between various factors.

·Social media comparison: Social media platforms showcase curated and manipulated content, perpetuating unrealistic beauty standards. New mothers are exposed to celebrity post-baby body reveals, filtered and photoshopped images, and unrealistic fitness and wellness expectations. These comparisons can lead to feelings of inadequacy, low self-esteem, and a distorted view of reality.

Cultural beauty standards: Societal beauty ideals are often unattainable and unhealthy. The constant bombardment of thinness-obsessed media, unrealistic beauty expectations, and ageism / anti-aging pressure.

Partner and family comments: Thoughtless remarks from loved ones can significantly impact a new mother's self-perception. Criticism or joking about weight gain or body changes - “you look like you’re about to have another”, unrealistic expectations for postpartum weight loss – “I bounced back within a week already”, or comparisons to others or pre-pregnancy appearance – “your sister didn’t look this big 4 weeks postpartum”. Even if said with positive intend, statements like these can be extremely damaging.

Previous body image concerns: Pre-existing body image issues such as disordered eating or insecurities can be exacerbated by pregnancy and motherhood, making it even more difficult to adjust to the new body shape.

Lack of support: Insufficient postpartum care and support can contribute to body image issues, including lack of emotional support from hospital staff and limited access to mental health services.

Reclaiming a Positive Body Image

The postpartum journey can be challenging, especially when it comes to body image. To combat these challenges and cultivate a positive relationship with your body, consider the following strategies:

• Practice self-compassion

  Treat yourself with kindness, understanding, and patience. Acknowledge that your body has undergone significant changes and deserves gentle care.

  • Speak kindly to yourself

  • Focus on progress, not perfection

  • Embrace your unique shape and size

• Focus on function

  Celebrate your body's incredible capabilities, rather than its appearance.

  • Honor your body's ability to nurture and care for your child

  • Recognize the strength and resilience you've developed during pregnancy and childbirth

  • Appreciate your body's capacity for healing and recovery

• Seek social support

  • Connect with others who share similar experiences and emotions.

    • Join postpartum support groups or mums/parents groups

    • Engage in online communities (Facebook is a great place to start!)

    • Share your feelings with your partner, friends and family

• Challenge societal norms

  Critique unrealistic expectations and promote body positivity.

  • Question media representations of "perfect" postpartum bodies

  • Reject unrealistic beauty standards

  • Promote diverse and inclusive representations of motherhood

• Prioritize self-care

  Nurture your physical and emotional well-being.

  • Engage in activities that bring joy and relaxation

  • Prioritize rest and sleep

  • Follow a balanced and nourishing diet 

• Find realistic role models

  • Follow diverse, authentic representations of motherhood.

    • Seek out influencers, bloggers or celebrities who promote body positivity and share their genuine postpartum experiences

    • Surround yourself with inspiring, real-life role models (e.g. friends, parents)

Professional help for postpartum body image issues

Seek professional counselling in Singapore to address your body image concerns or any other struggles of adapting to parenthood. A qualified psychologist, counsellor or psychotherapist can help you address underlying emotional issues, develop healthy coping strategies, and work towards a more positive and compassionate relationship with your body.

Conclusion

Body image issues after pregnancy are prevalent and complex. By acknowledging the factors contributing to these concerns and implementing strategies for self-care and support, women can work towards reclaiming a positive body image.

Remember, every woman's journey is unique, and it's essential to prioritize individual well-being over societal expectations. Embracing the transformative power of motherhood and celebrating diverse body types can help create a more inclusive and supportive environment. Be patient, kind, and compassionate with yourself as you navigate the ups and downs of postpartum life.

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About the author

Anne is a a compassionate and experienced counsellor at The Counselling Place Singapore, who empowers her clients to thrive amidst life's challenges. Her expertise across Singapore and Australia spans mental health, career coaching, and multicultural dynamics, informed by her own expat experience and diverse family background.

Anne creates a warm and non-judgmental space for growth and transformation. Her empathetic approach supports individuals, families, and expats navigating life's challenges and transitions.