5 Ways to Help Your Uterus Shrink After a Normal Delivery

For 9 months, your uterus has been expanding to make room for your growing baby. Your uterus was basically the size of an orange before pregnancy and situated deep in the pelvis. By the time you are in your first trimester, the uterus is the size of a grapefruit but still fits within the pelvis (the case might be different for twins/multiples). And by the time you hit the third trimester, your uterus is now the size of a watermelon. It is an incredible organ if you think about it. It can expand and shrink depending on the needs of our body (1).

Usually, it takes about 6 weeks for the uterus to return to its normal size after delivery (2). However, there are times when women have a hard time to get their uterus to their pre-pregnancy size.

Why It’s Important For The Uterus To Contract

Of course, we all want our pre-pregnancy body soon after giving birth. But there are more important reasons as to why your uterus needs to contract after birth. Soon after birth, the uterus continues to shrink to expel the placenta. If the uterus is not able to contract strongly, the blood vessels will bleed continuously causing hemorrhage. It can be a life-threatening condition. But a quick detection and treatment of postpartum hemorrhage can lead to a full and healthy recovery (3).

We have mentioned earlier that our uterus will shrink on its own over a 6-week period of time. But there are a few things that might help you to heal and shrink your uterus.

1. Breastfeed If You Can

Breastfeeding your baby stimulates a chemical in your body that helps the uterus to shrink. So, breastfeeding can help the uterus to return to its normal size quicker, and also reduce postpartum bleeding.

Breastfeeding also puts you at a lower risk of getting ovarian or breast cancer in the future (4). It helps you to get back into shape more quickly too(5).

For the non-breastfeeding mommies out there, don’t worry as there are other ways to help shrink your uterus.

2. Use A Postpartum Girdle

You might not be alien to this method. Women have been using a postpartum girdle for centuries to regain their waist shape after delivery. There are a wide variety of postpartum girdles available in the market for you to choose from. The girdle will help to hold the abdominal muscles and skin in the right place. It is advised to not wear a postpartum girdle all the time. Though it’s considered safe, it’s best to consult your doctor and get his/her approval before using one.

3. Eat Smaller Frequent Meals

It’s doesn’t matter how bad you want to get those washboard abs or just your pre-pregnancy body- DON’T DIET! Don’t get caught up in fitting into your old skinny jeans. Give yourself a break, and by that, I mean enough time for your body to regain its strength. Eating a well-balanced diet will help your body to heal better and faster. Don’t skip meals if you don’t want to end up getting a postpartum pouch. Try to eat smaller portions of different food as it is the best approach.

4. Massage Your Uterus

You might have seen your midwife or nurse massaging your uterus right after birth. It’s for good reason. It may help trigger the hormones in your uterus to help contract. You can massage using the tips of your fingers in a clockwise and anticlockwise direction. If you are not sure how to do it, you can seek help from a healthcare professional.

5. Rest

“Who has time to rest when you have a baby to look after?” We know that your baby will take up most of your time. But remember, your uterus and body went through a lot. So give yourself enough time to heal.

Remember, your body has been dealing with a lot of changes for 9 months. So it’s only fair to give it some time to heal and be its normal self. And if you notice that your uterus is not shrinking at all or you have excessive or increased bleeding, contact your doctor right away. The human body is amazing in recovering itself from everything that pregnancy puts it through. However, we hope that our tips will help you in speeding up the process a bit.

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