Safely Resuming Physical Activity Postpartum
Bringing a new life into the world is a monumental achievement that comes with significant physical and emotional changes for the birthing parent. Movement is an important part of recovering from labor and delivery. However, safely resuming physical activity postpartum can look different for everyone. This guide will offer some tips and pointers for getting into a healthy habit of movement and exercise after having a baby.
Jewell Chiropractic is thrilled to help our Portland, OR, community through bodywork and education. With offices in SE Portland and Tigard, we offer inclusive, safe spaces for your body to heal and thrive. Book your appointment through our online portal to get started.
Understanding Your Body Postpartum
The traditional medical postpartum period, sometimes called the fourth trimester, typically lasts six weeks. Recovery can and usually does, extend well beyond this timeframe however. After childbirth, your body needs time to heal from the enormous changes that happen during pregnancy and delivery, and it doesn’t all happen in some mythical six-week window.
Here are some of the primary areas that need attention, time, and TLC as they recover:
- Abdominal Muscles: Diastasis recti, the separation of the abdominal muscles, is common and can impact core strength.
- Pelvic Floor: These muscles stretch and weaken during childbirth, affecting bladder control and stability.
- Hormones: Hormonal fluctuations can impact mood, energy levels, and muscle recovery.
Resuming Physical Activity Postpartum
First, let’s be clear about one thing. Getting “back to your pre-baby body” is not the goal any new parent should focus on postpartum. Your body has changed and done something incredible. If it looks, feels, and moves differently after childbirth, that’s normal.
There should be no pressure to go back to the way your body was, because it may never be that way again. There will be a new normal though. And this new normal can be just as healthy and strong as before pregnancy. You might even find that your body is stronger than before!
The timeline for resuming exercise varies for each parent. While gentle movement and stretching are generally encouraged from about four weeks after an uncomplicated vaginal delivery, we encourage all our birthing patients to limit activities for the first six weeks. Then start adding in more activity from there. This timeline can be anywhere from three months to three years before you feel ready to go back to an activity you were doing before pregnancy, and that is completely normal.
For optimal recovery and to reduce the risk of future injury, you should have a complete physical assessment by a specialized postpartum rehab provider. They can tailor a plan to you and your body’s needs.
Postpartum Exercises To Consider
As you gradually get back into the habit of moving your body, it’s crucial to focus on core and pelvic floor exercises. Addressing these areas gives your body a strong foundation to build on with more vigorous exercises.
While your body does the important work of recovering from childbirth and tending to a new baby, here are some good options to try:
- Pelvic Tilts
- Pelvic Floor Therapy
- Pessary Use
- Deep Breathing Exercises
- Transverse Abdominis Activation
- Gentle Stretching
- Rest!
These low-impact activities help your body rebuild its foundational strength as you go through the vital work of parenting.
Important Considerations
As we mentioned, safely resuming physical activity postpartum isn’t about bouncing back to some idealized fitness level. Rather, it’s about nurturing your body for lifelong strength and wellness.
Be sure to move at a pace that feels right for you and pay attention to how your body feels during and after exercise. Start slowly and gradually increase the intensity and duration of your workouts. If you experience pain, heavy bleeding, dizziness, or shortness of breath, stop and consult your healthcare provider.
Remember to pay attention to your hydration and nutrition as you resume movement and exercise. Your nutrition is particularly important if you are breastfeeding.
Jewell Is Here for Support
Resuming physical activity postpartum is a gradual process that requires patience and self-compassion. Give yourself time and honor your body’s pace.
The Jewell Chiropractic team is eager to help you feel your best, and we’re here to offer support through massage, chiropractic care, peer groups, and classes. You can sign up for a class or book your appointment online to get started today.
