Postpartum Return to Physical Activity
Rebuilding Strength Through a Rehabilitation LenS
Childbirth is a profound physical event, whether vaginal or caesarean — comparable in many ways to a musculoskeletal injury. Just as we wouldn’t expect someone to return to sport immediately after surgery, we shouldn’t expect postpartum bodies to bounce back without a gradual and guided approach
The Role of Physical Activity in Physical and Mental Health Recovery
Even small amounts of physical activity after childbirth can make a big difference. Research suggests that women who engage in physical activity in the first 12 weeks postpartum have:
-
45% reduction in risk of developing postpartum depression
-
Improved pelvic floor function and bladder control
-
Fewer incidences of low back and pelvic girdle pain
-
Improved cardiometabolic health
-
Better energy, mood and reduced fatigue
What to Expect in the Fourth Trimester
Even highly active women during pregnancy will experience some deconditioning after childbirth. A gradual return to exercise is key - starting with light-intensity exercises, and progressing towards at least 120 minutes of moderate-to-vigorous intensity of physical activity per week, like brisk walking, cycling, and resistance training, spread over 4 or more days.
Your recovery should include:
-
Pelvic floor muscle training – to prevent or manage incontinence and pelvic organ support
-
Core strengthening – to support diastasis recti and restore abdominal control
-
Strength training – for major muscle groups to safely return to higher-impact activities like running
Common Barriers to Postpartum Exercises
You’re not alone in facing challenges like:
-
Sleep deprivation and exhaustion
-
Infant care and feeding schedules
-
Uncertainty about what’s safe
-
Pelvic floor symptoms like leakage or heaviness
-
Physical discomfort or pain
Even small amounts of movement can make a big difference. A pelvic health physiotherapist can help break this down into realistic, manageable steps and guide your safe return to exercise after childbirth, tailored to your unique needs and goals.
FAQS
How can pelvic floor physiotherapy help me?
There is a lot that can be done to manage incontinence. Don’t dismiss it. It’s never ‘too small to worry about’ because small problems can get bigger! Incontinence is NEVER NORMAL!
Talk to your GP or pelvic floor physiotherapist to help you improve or cure your incontinence.