Postpartum Exercise: 6 Things You Can Do in the First 6 Weeks
Congratulations on welcoming your baby! The first few weeks postpartum are a special time to bond with your newborn, focus on recovery, and watch your body start to heal. You might be thinking about getting back into exercise but have heard that you should avoid it for at least 6 weeks after a vaginal birth or 8 weeks after a C-section. So what exactly can you do to keep your body moving?
The good news is there are several gentle exercises you can do to strengthen your muscles and ease back into movement. But first, let’s explore why jumping into vigorous exercise too soon can be risky.
How Your Body Changes After Pregnancy
Post-birth, you may experience issues like back pain or urinary leakage. The pelvic floor muscles and ligaments can be weakened, especially after a long labor or large baby. Vigorous exercise too early, especially without proper form, can increase the risk of pelvic organ prolapse or urinary incontinence. Weakened tissues and ligaments can make your joints more vulnerable to injury.
Diastasis recti, or abdominal separation, is another common condition after pregnancy. Knowing how to support your core when you moving and carrying your baby is crucial to a smoother recovery.
So, What CAN You Do?
Here are six exercises safe to try in your first six weeks postpartum:
Breathing Exercises: Your diaphragm is a key core muscle, so before focusing on core strength, practice diaphragmatic breathing. Just 5 minutes of this daily can help activate your core and pelvic floor, lower stress, boost energy, and improve focus—benefits every new parent needs!
Walking: Walking is a great, low-impact exercise for postpartum recovery. Start small and build up daily, as long as it feels good for you. Pushing the stroller adds light resistance, and walking also provides a mental health boost by getting you out of the house and connecting with others.
Pelvic Floor Exercises: Gentle Kegel exercises can help restore pelvic floor strength. If you worked with a pelvic floor physiotherapist during pregnancy, continue the exercises they recommended. Start lying down and gradually progress to sitting or standing, stopping if you feel pain.
Stretching: Stretching helps keep your muscles flexible, reducing pain and injury risk. Try to stretch for 3-5 minutes each morning.
Swimming: Swimming is a great way to gently strengthen your muscles without putting stress on your joints. Focus on gentle water exercises or walking in the water.
Stay Hydrated and Rest: While not technically an "exercise," keeping hydrated and resting is crucial for recovery, especially if you're breastfeeding. Allow your body to heal naturally and don’t rush into activities that feel uncomfortable.
At around 5-6 weeks, consider seeing a pelvic floor physiotherapist. They can assess your pelvic floor strength, check for diastasis recti, and create a personalized exercise plan. If you've had a C-section, they can also teach you scar massage techniques to aid recovery.
References
DAVENPORT, M. H., GIROUX, I., SOPPER, M. M., & MOTTOLA, M. F. (2011). Postpartum Exercise Regardless of Intensity Improves Chronic Disease Risk Factors. Medicine & Science in Sports & Exercise, 43(6), 951–958.
Exercise During Pregnancy and the Postpartum Period*. Clinical Obstetrics and Gynecology, (2003). 46(2), 496–499.
“Safe return to exercise after pregnancy” Pregnancy Birth and Baby, https://www.pregnancybirthbaby.org.au/safe-return-to-exercise-after-pregnancy
Flashenberg, Debra. “Week 40: Postpartum Exercise.” Parents, https://www.parents.com/pregnancy/my-body/postpartum/postpartum-exercise/