Surfing Postpartum – Rachel Murphy’s Honest Journey Back to the Waves
Having a baby and carving out time for yourself can be challenging. Add surfing into the mix and the physical, mental, and scheduling demands make it a big undertaking. The internet is full of miraculous mums who seem to be surfing days after giving birth. We caught up with Women + Waves Founder, Rachel Murphy, to discuss her realities and how she has navigated the process.
How long did you stop surfing before you had Dakota?
I stopped surfing around 17 weeks, and I remember that last wave so clearly. As I rode it in, I just knew it would be my last one for a while.
I’d hoped I’d be like incredible women such as Kelia Moniz, Carissa Moore, and Honolua Blomfield, still gliding through waves with a bump well into pregnancy. But for me, that just wasn’t how it played out.
I was horrifically sick until around 16 weeks. By the time I started feeling human again, I was already showing quite a bit. Lying on my stomach felt strange, my abs had switched off, and even knee paddling didn’t feel right. My centre of gravity had shifted and everything felt off.
I did, however, keep swimming until the water got too cold – that definitely helped keep me sane.
How long did it take to get back in the water?
My first surf back was around 14 weeks postpartum. I had Dakota in January and there was no way I was jumping back in mid-winter. I could barely walk for the first few weeks, then had my postnatal check around 6–8 weeks. I waited until I felt ready.
People asked if I’d been back in, but honestly, surfing wasn’t on my radar. I was exhausted and exclusively breastfeeding. The thought of leaving for more than an hour felt impossible.
Then spring arrived. Small, fun waves, sunshine, Dakota taking a bottle, and I suddenly felt the froth return. That first surf was rusty, but slowly my confidence came back.
Pro tip: I used to stash breastmilk at our local Boardriders club so I could relax while surfing. If you have a local surf club, join it – the storage alone makes life so much easier.
How have your girlfriends’ experiences compared?
It’s a mixed bag. Some mums took much longer to return, and some haven’t come back at all. It’s a deeply personal journey – you have to tune into your body and do what feels right.
How has your surf time changed?
Before Dakota, I was obsessed with surfing, planning everything around tides and conditions. Now, my husband and I work as a team so we both get time in the water.
These days, my surfs are more special and less pressured. I’ll happily paddle out when it’s onshore or imperfect, just to enjoy time in the ocean. I’m less focused on improving or chasing big waves – I just enjoy cruising and taking time for myself.
We also developed the Water Women Weekend for exactly this reason. It’s about enjoying the ocean in many forms – surfing, SUP, bodysurfing, or cold-water dips – all low pressure and all about feeling good.
Did you feel any physical changes after giving birth?
Yes – my core strength took a big hit, so I’ve worked hard to rebuild it with weekly Pilates. Walking and pushing the pram also kept me active!
Mentally, though, that was the hardest part. At first, I doubted everything, but as my skills returned, so did my confidence.
What advice would you give to new mums?
Don’t pressure yourself to get back in immediately – there’s no shame in taking it slow. Try a foamie until you feel stronger, or even a bodyboard for fun. Our Bodyboard Weekends are perfect for laughs, confidence-building, and catching loads of waves in a supportive space.
If you can, surround yourself with supportive women. Better still, join one of our Surf Coaching Weekends – they’re full of mums regaining confidence in the water.
Be kind to yourself – your body’s been through something huge. Surfing will still be there when you’re ready, and with a bit of practice, your skills will come back. Soak up those newborn days, they fly by!
Ready to reconnect with the ocean?
Whether you’re easing back after a break, rebuilding confidence, or just wanting a supportive space to enjoy the water again, Women + Waves is here for you. Our International Surf Trips and UK Weekends are designed for women at all stages, including new mums. No pressure, just expert coaching, community, and good vibes.
Explore upcoming trips on our calendar and give yourself the space to fall in love with surfing again.
