Exercise & movement during the first 6 weeks postpartum
Itching to start moving before your 6 week postpartum follow up? Keep reading.
People are typically cleared for exercise at 6 weeks postpartum, but up until that point you still have to do day to day things. Things like picking up your baby, getting out a chair and getting in and out of bed 5x a night to pick up a wailing newborn.
All these day to day tasks require core, glute and pelvic floor strength and mobility. So, while yes, you shouldn’t be doing intense exercise your first few weeks (or your first couple months) postpartum, there are ways you can begin reconnecting with your core, pelvic floor, glutes and postural muscles to gently and safely strengthen the muscles you are already using in day to day life.
We’re about to dive into general exercise recommendations for weeks 0-6 following childbirth. Part two of this blog post will include weeks 7-12. The following is not meant to be medical advice. If you’re experiencing leakage, heaviness in your pelvis, pain or any other symptoms following childbirth please contact your medical provider and see a pelvic floor physical therapist for personalized timelines as individual experiences vary.
It’s also important to note that if you’re reading this and thinking “no way I could do that” regarding the timelines recommended below, this progression may be too fast for you. I want to take a moment to acknowledge that some people might want or require more rest than others following childbirth and that is okay. There are so many factors that influence postpartum recovery and there is no one timeline for all. However, if you are feeling well and you’re eager to start moving your body in appropriate ways, this post is for you.
Immediately postpartum, you can begin reacquainting yourself to your breath, abdominal and pelvic floor muscles. What does this mean exactly? Start by engaging your pelvic floor and deep abdominal muscles in different positions. During the first three or so weeks postpartum, we recommend practicing diaphragmatic breathing and transverse abdominis isometrics laying on your back, sitting, standing and on all fours. The goal is to get used to using these muscles in all positions.
For those who are feeling eager to move and relatively asymptomatic during these first few weeks, these early weeks can be a time to slowly reintroduce walking as well. Typical recommendations include walking no more than 5 minutes at a time the first week, increasing by 5 minutes each week. If any exercise or movement you perform increases leakage, heaviness in your pelvis or pain anywhere in your body, you may be doing too much too fast. Pause and modify.
If breathing, gentle core contractions and slowly increasing walking feels like enough for you, perfect. Hang there for a bit. If you’re eager to do even more during these early weeks, around weeks 2-4 you can begin mat based strengthening exercises, meaning exercises where you are horizontal, on the mat, to avoid stressing your pelvic floor as you begin to strengthen your body. Some examples of mat based exercises include glute bridges, straight and side lying leg lifts, bird dog… you get the gist. From weeks 3-6, you can slowly increase how much you are walking, continue to progressing your walks by about 5 minutes per week. You can also continue to progress mat based exercises and even consider adding in some basic bodyweight movements such as squats, assuming that you don’t feel any symptoms of leakage, heaviness, pain or bleeding while doing so. All movement should be light to moderate intensity.
Keep in mind, everyone is different. This timeline may feel way too fast for some and way too slow for others. If it feels fast, slow down, rest and see a pelvic floor PT who can provide you with personalized guidance. If it feels slow, remember, your body is healing and it’s important to let your body recover before pushing yourself harder. These timelines can always be slowed down but (typically) shouldn’t be rushed.
Stay tuned for exercise progression through the remainder of the 4th trimester in our next post!
Remember that if you’re unsure of how to return to exercise safely or if you’re having any symptoms, that is what physical therapy is for. We can do a full body assessment so that we can create a plan that works best for you! Call 512-766-2649 or email contact@ladybirdt.com to schedule a free, 15 minute consultation to see if physical therapy is right for you!
By Dr. Jessica Chastka, PT, DPT, WCS
Jessica (she/her) earned her Bachelor’s in Exercise Science from the University of Louisiana at Monroe, while playing softball. She received a Doctorate in Physical Therapy from University of Texas Medical Branch in Galveston in August 2015. In 2019 she became Board Certified in Women’s Health, through the American Board of Physical Therapy Specialists.
For the last five years she has been working as a pelvic floor physical therapist, treating people who have pelvic pain, leakage, urgency, frequency and constipation. This includes the pregnant and postpartum population as well as people with chronic pain. She is passionate about making her patients feel heard and seen, validating those who feel that their problems are not worth mentioning because everyone has them or because embarrassed to talk about them.