Returning to Exercise in the Postpartum Period

There are many benefits to returning to exercise after pregnancy and birth including:

• Stress management.
• Increased endurance and stamina.
• Overall wellbeing.
• Rehabilitation.
• Helping with aches and pain that come with early postpartum - hello feeding time and witching hour!

 However, returning to exercise after pregnancy and birth can be a hurdle for a lot of Mums.

 Often women report feeling seperate or disconnected from their body and notice movement patterns don’t feel as natural or “right” even if they were performed all through pregnancy.

While some women go back to exercise when they feel ready, other women may push themselves back into exercise for a myriad of reasons, one of them being they got their doctors all-clear so their body must be fully ready. When returning to exercise it’s important to take things slowly and pay attention to new sensations.

Women are generally given an all-clear by their GP or OB-GYN between 6 and 8 weeks, however it's important to ensure this guidance is adequate. The body goes through many changes during pregnancy, the birth, and in postpartum recovery which extends well beyond that initial 6 - 8 weeks. Everyone’s experience of pregnancy, birth and postpartum is unique and more often than not subsequent experiences differ still.

Abdominal separation or abdominal “doming”, herniation, prolapse, leaking, scar site pain and any other unexplained pain or pressure are all examples of things that need to be discussed or treated when returning to exercise and I always recommend seeing a pelvic health specialist first. The pelvic health team of Emily and Mirae at Cranbourne Osteopathy are qualified to assess and treat various pelvic dysfunctions or symptoms and can help you understand these new changes in your body.

 If at any point you experience any of the following, not only after birth, but also during pregnancy please let your personal trainer know and see a relevant, qualified and registered health professional:

• Pelvic Organ Prolapse (POP).
• Bulging, dragging, “bubble”, pressure of your pelvic floor or in your pelvic organs.
• Leaking or incontinence.
• Scar site pain or discomfort eg. pulling, tearing/ripping, throbbing etc.
• Back/sacral/hip pain etc.
• Painful sex, ovulation, or menstruation.
• Abdominal separation.
• Unexplained bleeding.
• Any other unexplained pain.

The fitness industry IS changing, but unfortunately women are still greatly overlooked and underserved so personal trainers such as myself can also work in conjunction with allied health professionals, like the Cranbourne Osteopathy team, to ensure you are receiving the safest care and information.

It can also be beneficial to discuss any dysfunction, pain, or “niggles” you had during pregnancy as they can have an impact on how you move postpartum, even if they cleared up once bubs had been born.

It’s tricky to give an absolute on what not to do or even what is safe to do, because as mentioned earlier, everyone’s experience is different. As a general rule once you get the 6-8 week all clear most women would be able resume light or gentle exercise. Going for walks or, gentle yoga/Pilates are some examples of what might be considered gentle exercise. However the most important thing is listen to your body.

On the other hand, telling a woman that they never ever be able to do a type of exercise or specific movement EVER again, or to simply ignore, or “learn to live with” dysfunction or pain is not only limiting but also may be irresponsible.

Often, pelvic dysfunction and pain can be alleviated with patience, consistency, and time.

When returning to personal training, group training, higher intensity work etc. please ensure the trainer is up to date on ever changing guidelines, and qualified for pre/post natal on how to best serve you and your unique needs and preferences. It’s important you feel safe, heard and supported as you relearn what your body is capable of.

A big thank you to Jess from JTPT for this guest blog sharing her expertise and passion of helping woman feel safe and supported through exercise with us. At Cranbourne Osteopathy, we absolutely love collaborating with Jess and working together to achieve the best outcomes for our mutual clients.

If you're unsure whether you're ready to return to exercise, we highly recommend a 6-week postpartum check with our pelvic health osteopaths, Emily or Mirae. As Jess mentioned, GPs often clear you for exercise if no major red flags are present, but that doesn’t mean your body is functioning at its best or that you’re effectively connecting with your pelvic floor. Alongside fabulous PT's like Jess, we are here to help you regain your confidence and your strength.

If you'd like to learn more or book an appointment with Jess at JTPT, be sure to visit her website or instagram for more information.

Jess Trowbridge PT

Website: www.jessicatrowbridge.com

Phone Number: 0431371286

Email: Jt_pt@outlook.com

Instagram: www.instagram.com/jessica.Trowbridge.pt

Facebook: www.facebook.com/Jessica.trowbridge.pt