Returning to Exercise Post-Partum
The post-partum journey is full of ups and downs and often mums are eager to create some consistency and have a bit of me time by re-introducing exercise into their life.
Exercise boasts numerous health benefits and it’s great to get back to exercising or increase intensity at a steady and safe pace guided by a physiotherapist.
Initial return to low intensity and low impact exercise is safe if you have had a non-complicated birth. A non-complicated birth being classified as no 3rd or 4th degree perineal tears, no instruments used, baby below 4.5kg in weight (if vaginal delivery), a planned or emergency c-section with complete scar tissue healing and clearance from your GP, usually at the 6 week check.
What are examples of safe low intensity exercises?
Walking, swimming, pilates and yoga are a great and safe place to start and can be performed when you are feeling comfortable, as early as a couple of days post-partum.
Warning signs to stop exercising and seek medical attention from your GP or healthcare provider:
Chest pain, unexplained shortness of breath, dizziness, feeling faint or headache, muscle weakness, calf pain, swelling or redness, sudden swelling of the ankles, hands or face, vaginal bleeding or vaginal heaviness/bulging, nausea and vomiting.
When can you increase the intensity and impact level of exercise?
It is important to have a women’s physiotherapy assessment prior to increasing to moderate or high intensity or high impact activities. A women’s physiotherapy assessment involves a screening of risk factors that may increase your chance of injury, including both musculoskeletal injury and pelvic organ problems. By assessing your pelvic floor, we can determine the level of exercise that you can safely perform. Your women’s physiotherapist will create a specific pelvic floor strength and endurance program that is completed along with your return to exercise program.
If you are ready to increase your level of post-partum activity please get in touch for guidance on safely returning to exercise.
Stephanie Holroyd
Principal Physiotherapist at Heal and Grow Women’s Physio - Mama Base Illawarra
