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Key Takeaways:

• Belly binding is a way to support your body as it transitions back from loose ligaments, separated abs, and even a surgery. 
• Belly binding is not to be confused with waist trainers or things that you do for weight loss. It is for supporting the body postpartum
• Belly binding has a lot of benefits such as posture help, lowered swelling, support for your lower back, and increased blood flow.

What is Postpartum Belly Binding? 

Belly binding is the tradition of wrapping the belly after 2-4 days postpartum for a vaginal birth and beginning at 10 days or 2 weeks post Cesarean birth. Continuing the wrapping daily, for up to 6 weeks. You may have recently seen celebrities touting the effects of belly binding, but it’s actually been around in many cultures for centuries. Typically a long cloth wraps around your abdomen to offer support and stabilize your midsection from the lower pelvic area or pubic bone up to your belly button.

This support is supposed to be beneficial as your body undergoes postpartum changes, aiding in proper healing, especially with diastasis recti (separation of the abdominal muscles). While earlier practices involved basic muslin cloth, a lot of belly binding options now are a spectrum from traditional fabric wraps to modern postpartum girdles with velcro. The main goal of binding is to give support to weakened muscles, ligaments, and displaced organs after 9 months of pregnancy. 

I do want to make a note that belly binding is not to be confused with waist trainers. These are two different things and waist trainers should not be worn interchangeably. Waist trainers are worn to get a certain figure or for weight loss purposes. While belly binding is trying to support your body as it heals postpartum.  

Belly Binding and C-Sections

The great news is that belly binding can be done with a C-section! You will need to check with your healthcare provider when would be appropriate to do so for you and your health history. After a major abdominal surgery (like a C-section) belly binding has been seen to increase mobility and to help alleviate swelling. In this study, they found that women who delivered by C-section and practiced belly binding during their postpartum recovery experienced less pain, bleeding, and discomfort overall than those who did not belly bind. 

Needing other ideas for C-section recovery? We’ve got you covered here. 

What are the Benefits of Belly Binding Postpartum?

The potential benefits of belly binding have been shown from pelvic floor specialists to scientific studies. The benefits of abdominal binders include: 

• Support for hips and ligaments as they begin to return back from birth
• Support for lower back, as it’s often sore after labor and delivery
• Improvement of posture 
• Increase in blood flow
• Lowered swelling
• Support and assist for abdominal wall healing and diastasis recti recovery
• Increase in movement

I wish I had heard of belly binding so I could have tried it out with my son.I feel like it would have helped my posture and lower back pain so much in my postpartum period.  

Other postpartum ways you can heal is through an herbal bath, read about it here. 

Are there Risks for Postpartum Belly Binding?

There are a few risks associated with abdominal or belly binders. If the binders are too tight, the pressure has to go somewhere. Often leading to the pressure to go down and out, which is the opposite of what you want it to do. Too much pressure on your pelvic floor muscles and abdominal wall can cause prolapse or pelvic floor dysfunction. That pressure can also worsen your diastasis recti.

 If you belly bind for too long without taking breaks, you also run the risk of not allowing your abdominal muscles and pelvic floor muscles to get stronger on their own. You need to have a balance of support, but strengthening.  

Also according to the Cleveland Clinic, if a belly band is causing you pain or cutting off circulation, that’s a sign that it is too tight and you should remove it. 

Check with a pelvic floor specialist and others who may be trained in belly binding, including the popular Bengkung binding technique that is rooted in Malaysian culture, to ensure that you are binding properly and safely. 

How do you use Belly Wraps Safely?

The biggest thing you may be wondering about is how to wrap safely so you aren’t putting too much pressure on your pelvic floor or that the binding is too tight. Here are a few things to remember: 

Wrap Upward, Not Downward:

• It’s crucial to wrap upwards, not downwards, to avoid putting undue pressure on the pelvic floor.
• Incorrectly wrapping a belly band downwards can contribute to pelvic floor weakness.

Take Breaks Throughout the Day:

• Allow yourself regular breaks during the day when using a belly wrap.
• Prolonged wear stops natural muscle healing and strengthening.

Wear On Top of Clothing: 

• This is kind of self explanatory, but you want the belly binder to not rub or irritate your skin or incision. Nursing camis or tanks are a great option so you can still breastfeed or pump if you need to while wearing your support (looking for loungewear options you can wear postpartum? Check out our article here).

Avoid Binding Too Tightly:

• The primary risk of belly binding is applying excessive pressure on your abdomen during the healing process.
• Consult with a postpartum pelvic therapist or healthcare provider to ensure the binder fits your body properly, preventing potential harm.
• The binding should feel like a gentle hug, not squeeze

Avoid Using Waist Trainers:

• Belly binding serves to protect the pelvic floor and core post-birth.
• Avoid substituting proper belly wraps with waist trainers, as waist trainers are rigid and restrict natural movement, hindering the healing process.
• Waist trainers and belly binding are completely different devices and are not exchangeable.

This video demonstrates how you can put on an abdominal binder. 

This video shows the more traditional bengkung wrapping technique.

Types of Postpartum Belly Bands

There are a few different types of postpartum binding wraps that you can find on the market.  

Elastic Wraps:

• The ideal postpartum wrap features soft, elastic fabric.
• It should offer ample flexibility for easy breathing, movement, and shifting.
• Ensure it’s sufficiently long to comfortably encircle both hips and abdomen.
• Options include purchasing an elastic wrap or using a long piece of cloth.

Support Belts:

• Adjustable support belts can provide relief for hips and back, promoting good posture and easing muscle discomfort.
• Improved posture and hip support contribute to pelvic floor strength.

Shape wear:

• Some shape wear brands offer compression garments that work for both pregnancy and postpartum. These garments provide elasticity while offering compression.
• Choose styles that can work practicality with postpartum needs like bending, lifting, and pad/underwear changes that may need to take place those first few weeks. You don’t want anything overly restrictive.

Best Postpartum Belly Wraps

Below you’ll find our curated list of belly and abdominal wrap options. We tried to find something for everyone and every price point.  

Sage Abay Bengkung Belly Wrap

BraceAbility Medical Abdominal Stomach Binder

Frida Mom Postpartum Abdominal Support Binder

AZMed Maternity Belly Band Support Band

TiRain’s 3 in 1 Postpartum Belly Support Recovery Belly/Waist/Pelvis Belt

C-Panty C-Section Recovery Underwear

SRC Shapewear 

Final Thoughts

Healing after labor and delivery takes time, but there are ways you can provide your body with the support. Postpartum belly binding offers a beneficial means to aid in your body’s recovery. It can easily be integrated into a daily routine, whether you’re recuperating in the hospital or at home. If you have done a belly binding option or abdominal support, let us know your experience below!