Belly Binding, Waist Trainers, Oh My!
Belly Binding and products that are marketed towards ‘training your waist’ postpartum are everywhere these days. These products are pushed towards new mothers oftentimes promoting the toxic messaging of ‘bouncing back’ after childbirth. During such a fragile and vulnerable time in a new mother’s life, this messaging can be more harmful than helpful. But what exactly is Belly Binding and is there any benefit in this ancient practice for the modern-day mother?
The concept of Belly Binding originates from Eastern cultures and is the ancient practice of wrapping a mother’s belly post-childbirth. There are many different wrapping techniques practiced around the world but most commonly it involves using long strips of cloth wound firmly around a woman’s midsection after childbirth. This practice is normally performed 3-4 days after birth and continued throughout the first 40 days postpartum. This ancient art is thought to provide support to the new mother after childbirth, aid in recovery, reduce swelling and provide a sense of comfort.
Should the modern mother be Belly Binding Postpartum?
We know a lot more about how a woman’s body changes through pregnancy and postpartum than we have ever done in the past. When we look at the anatomy of the deep core muscles which are made up of our main breathing muscle, our Diaphragm, the Transversus Abdominis, the Pelvic Floor, and our Multifidus. This grouping of muscles, also known as the core canister, work synergistically to create a dynamic pumping action that is initiated by the breath. To heal our core postpartum we need to be able to take deep diaphragmatic breaths that effectively work to lengthen and contract the deep core muscles. If we wrap our abdominal wall with anything too tight in the early days postpartum we can actually cause restriction, inhibiting the natural movement of the abdominal wall and ribcage when we breathe. This can create too much upward and downward pressure in the core which can slow down recovery and have the potential to cause further complications like pelvic floor dysfunction.
Belly Binding could be a good option for you if you are struggling with lower back pain and looking for some gentle support while carrying your baby. For C-Section mamas it can be helpful post-op to help reduce swelling and aid recovery. However, we want to make sure we are using products like this as a temporary tool and not a crutch. Our muscles need to be able to do the work on their own to support us throughout day-to-day life with a newborn.
If you are interested in Belly Binding then keep these points in mind;
Make sure it is flexible and adjustable - Anything that is worn too tightly and ‘sucks you in’ can actually be more harmful to your pelvic floor and can inhibit your ability to perform diaphragmatic breathing correctly. Look for fabrics that are lightweight, flexible enough to move with you, and adjustable so you can adjust it as your body changes.
Look for products that are endorsed by physical therapists/pelvic floor specialists and not solely marketed by influencers.
Always wrap from the base up, starting at your pubic bone or hips. This mirrors the anatomy of the core when engaging it correctly. We want to create a sensation of lifting from our base/pelvic floor.
Don’t wear it 24/7 - Your body and core muscles need to learn how to work on their own without support. The wrap should be a support but not become a crutch.
If you notice pain, discomfort, downward pressure/heaviness in the vagina, or an increase in bleeding then stop wearing.
3 Products on the market I recommend:
Bao Bei Postpartum Support Bloomers - These provide gentle support from the vagina upwards. Comfortable to wear under clothes and because of the more gentle support can be worn like regular underwear.
Frida Mom Postpartum Abdominal Support Binder - I love this binder as it is flexible and adjustable. This enables you to create a support that works and adjusts to your body and also allows the product to expand as you breathe.
Baby Belly Band - Worn around the hips and wrapped upwards, can help reduce lower back pain and support in post-op C-Section recovery.
In summary, Belly Binding can have some benefits when done correctly and with the right products. However, the majority of new mothers do not need to wrap or bind their abdominal wall in the early days postpartum. It is completely normal to still have a visible bump in the initial weeks after childbirth, one that should feel soft and loose to the touch. Your Uterus continues to shrink down to its pre-pregnancy size over the first 6 weeks postpartum. We can’t fast-track this process, this is all part of the journey to recovery and so I encourage you to lean into this incredible transformation your body is still undergoing.
Your body is amazing and while it takes time to grow a baby, it also takes time to heal your body after childbirth. Where you are right now is exactly where you are meant to be.
With love,
Peri x
Peri Hughes is a Pre & Postnatal Exercise Specialist who helps new mothers rebuild strength after childbirth. Sign up for her 8-Week Postpartum Recovery Program here.
