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Pelvic physiotherapy for returning to exercise after childbirth

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a woman doing exercise with her baby lying on the exercise matt

This is actually challenging to know on your own. It helps to have a pelvic floor assessment and an exercise program that is tailored to your individual needs postpartum, because every birth is different! If you want to get back to running, HIIT, CrossFit, barre, yoga, volleyball, etc., or even just sitting without back pain or sneezing without leaking, you need some exercises that are specific to those activities to prepare your body for them. I can design a personalized therapeutic exercise program for you that builds your strength, flexibility, and coordination—and helps prevent future strain, injury, or pelvic floor dysfunction.
During the first two weeks postpartum, it is important to rest and recover. However, in the third week, you can start to move around a little bit. As for exercise, even if your care provider clears you to start exercising at your six week postpartum check-up, I encourage you to wait until you truly feel ready. Six weeks with a newborn can leave you exhausted. And, if you’re tired, chances of injury are higher. I recommend that you start light, get used to moving again, and slowly increase intensity over time. For example, if you like running, start with walking. If you lifted heavy weights before pregnancy, opt for body weight exercises at first, then slowly build your way up.
Physiotherapy postpartum is important because not only has your body changed in almost every way but also the demands on the body have changed as well. You now have a tiny human who relies on you for everything! You’re feeding them, carrying them, putting them in the crib or on the floor, picking them up from the crib or off the floor, all while operating on minimal sleep. The new demands on your body, all without adequate core strength and endurance, can take a toll.