Pelvic Health for New Moms: When and How to Start Exercising After Childbirth
Becoming a new mom is an incredible journey, but it also comes with a host of physical and emotional changes. One area that often gets overlooked in postpartum recovery is pelvic health. The pelvic floor plays a critical role in supporting your bladder, bowel, and uterus, as well as in maintaining core stability. After childbirth, this group of muscles may need extra care and rehabilitation.
In this article, we’ll explore the importance of pelvic health, when to start exercising postpartum, and the types of exercises that can help you feel strong and confident in your recovery journey.
Why Pelvic Health Matters Postpartum
During pregnancy and childbirth, your pelvic floor undergoes significant strain. Vaginal deliveries can stretch and weaken these muscles, while C-sections involve abdominal incisions that affect core stability. Poor pelvic health may lead to issues like:
- Urinary incontinence
- Pelvic organ prolapse
- Lower back or hip pain
- Difficulty engaging your core
Addressing these concerns early on can help you regain strength, reduce discomfort, and prevent long-term issues.
When to Start Exercising Postpartum
The timing for resuming exercise depends on your mode of delivery, overall health, and your doctor’s recommendations.
- First 1-2 Weeks Postpartum
This is your recovery phase. Focus on rest and gentle movements. Breathing exercises and pelvic floor awareness (e.g., gentle kegels) are safe during this time.
- After 6 Weeks (or Doctor’s Clearance)
Most women can start light exercises, such as walking or gentle pelvic floor and core activation, after their six-week postpartum checkup. If you’ve had a C-section or complications, this timeline may be longer.
- 3-4 Months Postpartum
If you’re healing well and have no signs of pelvic floor dysfunction, you can gradually reintroduce higher-intensity exercises like yoga, pilates, or light resistance training. It’s essential to monitor your body for any symptoms like pain, leakage, or a bulging sensation in your pelvic area.
- 6 Months and Beyond
You can resume more intense activities like running or weightlifting if your pelvic floor and core are strong and stable. However, some moms may need professional guidance to safely progress to high-impact exercises. I highly recommend consulting with Pelvic Physical Therapist before returning to running or weightlifting to assess if you have the pelvic strength to resume these activities.
Recommended Exercises for Postpartum Recovery
- Breathing Exercises
- Diaphragmatic Breathing: Lie on your back, place a hand on your belly, and take deep breaths. Focus on expanding your abdomen as you inhale and gently engaging your pelvic floor as you exhale.
- Benefits: Reconnects your core and pelvic floor muscles.
- Pelvic Floor Exercises
- Kegels: Contract your pelvic floor muscles as if stopping urine flow. Hold for 5 seconds and release. Repeat 10-15 times.
- Benefits: Improves muscle tone and bladder control.
- Core Activation
- Heel Slides: Lie on your back with knees bent. Slowly slide one heel out while maintaining core stability, then return. Alternate legs.
- Benefits: Strengthens deep core muscles without straining your abdomen.
- Glute Bridges
- Lie on your back with knees bent. Lift your hips towards the ceiling, keeping your pelvic floor engaged. Lower back down.
- Benefits: Strengthens the glutes and supports pelvic stability.
- Walking
- A simple walk around the block can help improve circulation, boost mood, and reintroduce movement into your routine.
When to Seek Professional Help
If you experience any of the following symptoms, consult a pelvic health physical therapist:
- Persistent urinary incontinence or bowel issues
- Pain during intercourse
- A feeling of heaviness or bulging in your pelvic area
- Difficulty performing daily activities due to pelvic or back pain
Pelvic health physical therapists specialize in assessing and treating postpartum concerns. They can create a personalized recovery plan to help you regain strength safely and effectively.
Final Thoughts
Every mom’s postpartum recovery is unique. Listen to your body and take a gradual, patient approach to exercise. By prioritizing your pelvic health, you can feel stronger, more confident, and better equipped to enjoy this special time with your baby.
Your Trusted Resource: FYZICAL Therapy & Balance Centers
If you’re unsure where to start, schedule an appointment at FYZICAL Therapy & Balance Centers to meet Eileen Burns, a highly skilled pelvic health physical therapist. Eileen provides compassionate, personalized care to help new moms regain confidence and strength in their postpartum recovery.
Your body has done something amazing—now it’s time to give it the care and attention it deserves. Contact FYZICAL today, Click Here to Schedule, to take the first step toward healing and wellness.