A lot of postnatal mums ask themselves when they should be safe to start exercising after childbirth, and the answer is that: it depends on your individual circumstances.
If you had a vaginal birth, wait until at least your 6-week postnatal check-up with a health professional before you go back to the gym or start a group exercise program. If you had a cesarean, after 6 to 8 weeks you will still be healing inside. It is OK to start walking, do low-impact aerobics or cycle. Stop if there is any discomfort, pain or a pulling sensation on your scar and try again a couple of weeks later.
You should avoid high-impact exercise for 3 to 4 months after your caesarean.
Low-risk exercise for mums
The following exercises are suitable in the days after you have your baby if you do not experience discomfort while performing them:
Abdominal bracing exercises – Just activating the core, without moving the body much; Pelvic floor exercises, walking.
Participating in sport, running or other high-impact activities early after childbirth may actually reduce pelvic floor muscle strength, worsen abdominal diastasis and cause long-term bladder and bowel problems or pelvic organ prolapse if we are not careful. You can minimise the risk of these developing with some careful precautions.
When to consider visiting a pelvic floor physio?
Consider visiting a physiotherapist for a postnatal abdominal muscle check and pelvic floor muscle testing 12-16 weeks postnatal before returning to high-impact exercise, running, sport or abdominal exercise programs or if you are experiencing pain during sex, bladder or prolapse symptoms (such as vaginal heaviness or pressure) or lower back pain.
Please note: Sit ups, curl ups, planks, hovers and mountain climbers are not recommended exercises for postnatal mums, as they can place pressure on the lower abdominal wall and recovering pelvic floor.
Do you have any questions? Get in touch and I will be happy to help you!
Tauranga Pelvic Health Physiotherapy 