Belly Binding Basics: What Every New Mom Should Know
Is it worthwhile or necessary to bind your belly after childbirth? The answer to this question often varies depending on which professional you ask, and in Belgium, healthcare providers typically do not recommend belly binding. This is despite its ancient roots in postpartum recovery practices and the benefits it can offer. My goal here is to help you make the best decision for yourself regarding this topic.
Your Belly During Pregnancy and After Birth
First, let’s explore the incredible transformation your belly undergoes during pregnancy and after childbirth. The diaphragm, back muscles, pelvic floor muscles, and abdominal muscles form the core’s supporting structure. You can think of this as a box: the back muscles are the back of the box, the diaphragm is the top, the abdominal muscles are the front, and the pelvic floor muscles are the bottom. The primary function of the core muscles is to hold your internal organs in place and stabilize the pelvis.
As your baby grows and takes up more space in your belly, your diaphragm moves slightly upward, your ribs expand—hence the need for a larger bra size—and your "six-pack" muscles (rectus abdominis) separate at the connective tissue called the linea alba, moving apart on both sides. This is entirely normal and happens in every pregnancy. Imagine it like an overstuffed box with slightly open flaps!
After your baby is born, there’s suddenly a lot more space in your belly, and you might feel like your internal organs are "sloshing around." This is because your abdominal muscles and uterus need to return to their original shape, and your internal organs need to find their proper place again. Belly binding can help with this process!
The Purpose of Belly Binding
Belly binding after childbirth is not about achieving an hourglass figure, nor is that the goal! Rather, binding provides support to the separated abdominal muscles, helping them move closer together. For most postpartum moms, this extra support can feel incredibly comforting. Perhaps your grandmother even suggested putting a warm brick on your belly to help it return to shape—though I’d consider that a bit drastic and don’t recommend it, even if it does encourage you to stay in bed for the first few days. 😉
How to Bind Your Belly
The most important thing is not to bind too tightly! Imagine a balloon tied tightly in the middle with a belt—the top and bottom of the balloon would bulge out. Similarly, if you bind your belly too tightly, the extra pressure could land on your pelvic floor muscles, which are already stretched and weakened from pregnancy and childbirth. We don’t want that! The binding should be snug enough to provide support but still allow you to take deep breaths comfortably.
Another important consideration is the width of the binding. Narrow maternity belts, just 4–5 centimeters wide, won’t help much. The binding should cover the area from the bottom of your ribcage to the lower part of your belly. You can use a cut-up sheet or scarf, but the simplest and most comfortable option is a high-waisted shaping garment made from spandex. If you purchase one during pregnancy, choose a size or two larger than your pre-pregnancy size to ensure it’s comfortable and not too tight. High-waisted shorts can also help stabilize your pelvic floor muscles, although they may not be very comfortable when paired with postpartum pads (which is why postpartum pads are often a better choice than incontinence briefs after childbirth).
You can start belly binding as early as the day after delivery. Many moms find it especially helpful during the first two weeks. If you’re unable to follow the 5-5-5 rule (five days in bed, five days on the bed, five days around the bed) because you also need to care for an older sibling, binding your belly can be particularly beneficial. However, if you can rest uninterrupted, listen to your body: if it feels good and comfortable, go ahead and bind your belly; if not, feel free to skip it.
Postpartum Recovery is Unique to Each Mom
Just as every labor experience is different, postpartum recovery also varies. What feels good and supportive during this fragile postpartum period will differ from mom to mom. It’s important to see belly binding as a tool that can aid your recovery but not as a cure-all. Belly binding does not replace targeted postpartum abdominal and pelvic floor rehabilitation!
In Belgium, it’s typical for a specialized physiotherapist to visit new moms the day after childbirth to teach basic rehabilitation exercises. These exercises effectively help the abdominal muscles close and restore the pelvic floor’s function. However, if, four months after childbirth, you still notice a gap in the center of your belly, experience incontinence issues, or feel pain during intercourse, seek professional help. A specialist can create a targeted program to support your recovery.
Remember, abdominal separation is not merely a cosmetic issue, and pelvic floor dysfunction is not an inevitable consequence of pregnancy and childbirth. Abdominal separation can lead to hernias, back pain, and other problems, and it can also make future pregnancies more challenging. Similarly, neglected pelvic floor dysfunction can result in uterine prolapse or other complications.
Wishing you a joyful and healthy postpartum recovery!
