5 Signs to Watch Out for When Returning to Exercise Postpartum

Women are commonly cleared to return to full exercise at their 6 week postpartum follow-up with the recommendation to “just listen to your body.”  

We hear this all the time from new moms who do not know what they are supposed to be looking out for. They typically fall into two groups:

• The first group are new moms who are fearful of doing the wrong thing. They under-load, shy away from activities, and do not return to what they love in a timely manner, if at all. They often become weaker and less resilient to injury.

• The second group are new moms who push their bodies past their current limits because they do not understand what the limit is. They often end up more prone to injuries that could have been prevented with early rehab and education.

While return to exercise is going to be very individualized and should be guided by a skilled professional, the intention of this guide is to help every postpartum woman understand 5 signs to look out for and avoid at this time.

If you notice any of these when working out, it typically means that the exercise is currently not appropriate for you and needs to be adjusted or modified.

Incontinence

Involuntary loss of urine, feces, or gas is a sign of overload to your pelvic floor. While it is most often multifactorial, it is good to note that this needs to be a limiter of exercise during this season and should be something you follow up with to your healthcare provider.

Pain

When we refer to pain here, we are talking about pain anywhere in your body. We want to specifically be aware of pelvic pain, which includes pubic symphysis pain, SI joint pain, low back pain, hip pain or pain in your perineum. Pain is not something to push past, ignore, or just hope it gets better. This is considered a warning sign that something is off.

Breath Holding

Breath holding is typically a sign that you are not managing pressure well in your abdomen. This is an issue in the postpartum period because it can cause increased stress on tissues that are healing and more prone to injury at the time.

Coning or Doming

You should be monitoring your stomach while doing exercises to see what is occurring at your abdominal wall. Your belly should remain the same during exercise. If you find that it pops out and you cannot control it by engaging your deep core or changing your breathing strategy, the exercise is not appropriate for you to be performing at that time.

Pressure

If you feel any sense of pressure in your pelvis often described as heaviness in the pelvic floor or lower belly, feeling like a tampon is falling out, or pressure around a C-Section incision, this is a sign that the exercise you are performing needs to be adjusted.

If you find yourself dealing with any of these, we highly advise you to reach out and get guidance on safely returning to exercise.  An evaluation and individualized plan will not only allow you to be able to do the things you want to do now, but set you up for success in the future.