Postpartum Exercise: A Pelvic Health Physical Therapist’s Guide to a Safe Return
Congratulations on your new arrival! As a pelvic health physical therapist, I’m here to guide you through the process of safely returning to exercise after having a baby. The postpartum period is a time of significant change and recovery for your body, and it’s essential to approach exercise with care to ensure long-term health and well-being.
1. Honor the Healing Process
Your body has done something incredible, and it needs time to heal. In the first six weeks postpartum, prioritize rest and gentle movements. This period, often called the "fourth trimester," is crucial for recovery. Focus on bonding with your baby and allow your body to begin healing naturally.
2. Reconnect with Your Core and Pelvic Floor
Before diving back into more intense workouts, it’s essential to reconnect with your core and pelvic floor. Start with gentle exercises like diaphragmatic breathing, pelvic floor contractions (Kegels), and pelvic tilts. These exercises help rebuild the foundation of your core, which is vital for overall strength and stability.
3. Start Slow with Low-Impact Activities
When you’re ready to introduce more movement, start with low-impact exercises. Walking is an excellent way to begin, as it’s gentle on the body while promoting circulation and cardiovascular health. As you progress, consider adding swimming, stationary cycling, or light yoga to your routine. These activities allow you to gradually build strength without putting excessive stress on your pelvic floor and joints.
4. Avoid High-Impact and Intense Core Work Early On
High-impact activities like running, jumping, or intense core exercises should be avoided in the early postpartum period. These exercises can place undue strain on a healing pelvic floor and abdomen, potentially leading to issues like prolapse or diastasis recti. Wait until you’ve fully recovered and been cleared by your healthcare provider before attempting these types of workouts.
5. Watch for Warning Signs
As you return to exercise, it’s important to listen to your body and watch for any warning signs that you may be doing too much too soon. These signs include:
- Pelvic pain or pressure
- Urinary leakage
- A feeling of heaviness or bulging in the pelvic area
- Pain in the lower back or abdomen
- Fatigue or excessive soreness
If you experience any of these symptoms, it’s essential to stop the activity and consult with a pelvic health physical therapist.
6. Focus on Functional Movements
Incorporate functional movements into your daily routine that mimic the activities you perform as a new mom, such as lifting your baby or carrying a car seat. Practicing these movements with proper alignment and technique will help you build strength in a way that supports your everyday tasks.
7. Get Professional Guidance
Every postpartum journey is unique, and having professional guidance can make a significant difference in your recovery. A pelvic health physical therapist can assess your specific needs, help you address any concerns like pelvic floor dysfunction or diastasis recti, and create a personalized exercise plan that aligns with your body’s recovery process.
8. Be Patient and Kind to Yourself
Remember, postpartum recovery is not a race. It’s a time to honor your body’s healing process and to be kind to yourself. Celebrate the small victories and allow yourself to progress at your own pace. Your body is remarkable, and with the right approach, you’ll regain your strength and confidence in a safe and sustainable way.
Returning to exercise after having a baby is about rebuilding your foundation, reconnecting with your body, and ensuring long-term health. By following these guidelines and prioritizing your well-being, you can enjoy a healthy and fulfilling postpartum journey. If you would like help on your postpartum journey returning to fitness we have 3 very skilled pelvic health physical therapists at Edge Physical Therapy and we would love to help you! Fill out the contact form and we’ll reach out to get you scheduled.
