You’ve just accomplished something incredible — you brought a new person into the world! Before you rush to reclaim your pre-pregnancy shape or resume your old schedule, be gentle with yourself.
Take time to soak in that newborn scent, treat yourself when possible, and accept help from others. Allowing yourself true rest and recovery during the first two to three weeks after delivery will help you feel and heal better over time.
When you feel ready to start moving again (gradually, please), you might explore belly binding. This practice aims to ease postpartum recovery and may support faster healing for some people.
With celebrities and parenting influencers frequently endorsing it as a method to bounce back, we dug into belly binding to see what benefits it may offer.
How belly binding works
Although social platforms make belly binding seem like a modern trend, it’s actually a practice with roots going back centuries.
In essence, belly binding involves wrapping fabric (typically cloth) around the midsection. The fabric is usually wrapped snugly to provide support and keep the abdomen stabilized.
This support can be useful because your body continues to change after birth — and stabilizing the area may promote proper healing.
While older generations used simple muslin strips, contemporary belly binding ranges from traditional long cloths to structured postpartum girdles made from various materials.
Related: See our picks for the 10 best postpartum girdles
Belly binding and C-sections
Belly binding can be particularly helpful if you had a cesarean birth. Unlike vaginal delivery, a C-section involves incising multiple layers of tissue and muscle. Wrapping the abdomen can help the incision site heal more effectively.
Recovery after a C-section is often slower and more painful than after vaginal birth. The good news: one study reported that women who used abdominal binders after a C-section experienced reduced pain, bleeding, and discomfort compared with those who did not use binders.
Why belly binding helps postpartum recovery
During pregnancy your body stretches and changes to accommodate your baby. Organs shift out of their usual places and abdominal muscles separate to make room.
After delivery, those muscles and organs need to return toward their previous positions. Properly applied belly binding around the belly and hips can support the pelvic floor. It also gives gentle compression that helps hold muscles and ligaments in place while your body repairs itself.
What belly binding won’t do
While belly binding offers therapeutic support that can ease postpartum recovery — and may make the transition more comfortable — it’s not a miracle cure.
Many people conflate postpartum belly binding with waist training or a weight loss method. However, belly binding is intended as a supportive device, not a slimming or fat-reduction solution.
Belly binding is not waist training
If your main aim is to sculpt an hourglass silhouette, postpartum belly binding won’t deliver that. Social media personalities have promoted waist training as a route to weight loss and body reshaping, but those claims don’t stand up under medical review.
Waist trainers are often made of latex and can cause temporary water-weight loss, especially when used during workouts. But as you rehydrate — which you should — that lost weight returns.
Moreover, medical authorities warn against waist trainers after childbirth because of potential harms. Tight or prolonged use can restrict breathing and, in extreme cases, damage internal organs. Unwanted problems like acid reflux and heartburn may also result from overly tight waist trainers.
Types of belly wraps
You’ll find a variety of belly wraps for binding — the best choice depends on your personal preference.
Traditional wraps involve a long piece of cloth you wrap and tie around your abdomen and hips, up toward the underbust. A well-known example is bengkung belly binding, which comes from Malaysia.
With bengkung, you commonly use fabric about 9 inches wide and 16 yards long. The recommendation is to wear it for at least 12 hours daily, for a minimum of 30 days or more.
If you prefer simplicity, “pre-constructed” postpartum girdles are another option. These typically:
- are available in various lengths, from longline to abdominal,
- usually secure with Velcro or hook-and-eye fastenings,
- come in multiple price ranges to suit different budgets.
When and how to wrap
The timing for beginning belly binding depends on your birth type and the wrapping method you choose.
If you plan to use the bengkung method and had a vaginal birth, you can often start immediately. After a C-section, wait until your incision is dry and healed before applying a wrap.
Many modern binders and postpartum girdles can be used right away, but always consult your clinician or midwife before starting belly binding.
Whatever style you pick, wear the wrap as long each day as feels comfortable. Experts generally suggest limiting use to 2 to 12 weeks, since prolonged continuous wear can cause problems.
Tips for traditional belly binding
Pre-shaped binders are fairly foolproof. Traditional methods like bengkung can be trickier, especially if you’re dressing alone. Keep these pointers in mind:
- Bengkung is easiest tied directly on bare skin to simplify bathroom trips.
- In the early stages, having assistance to tie the many knots is helpful.
- Decide whether to learn the traditional or modified technique — the modified method is simpler to apply solo.
- A bengkung wrap should feel comfortable and not restrict breathing or basic activities like sitting and walking.
Safety advice for belly binding
Belly binding can offer therapeutic advantages, whether you use a historic or contemporary approach. But improper use can be risky.
Wearing it too tight
Belly binding should gently support your abdomen, core, and pelvic floor to aid healing.
However, excessively tight wrapping can create too much pressure on the pelvic floor, which may increase the risk of prolapse and hernias. That’s something to avoid.
Breathing difficulties
Obvious but important: do not wear a binder so tight that it impairs your breathing. If you notice shallow breaths or difficulty inhaling while wrapped, remove the binder and readjust.
Compression is normal, but it should never prevent you from moving or functioning as usual.
The takeaway
Healing after childbirth is a gradual journey, but there are supportive options to help your body along.
When used correctly and with appropriate precautions, postpartum belly binding can be a helpful addition to recovery. It’s easy to incorporate into daily life whether you’re recuperating in hospital or at home.
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