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postpartum exercise guidelines
Image courtesy of Pixel-Shot/Shutterstock
Postpartum exercise guidelines have been updated by the American College of Obstetricians and Gynecologists, and while writing an article on the new guidelines for Motherly author Sydni Ellis reached out to me for my insights. Here is a brief synopsis of the article along with a link to the full article below.

Heather Jeffcoat, DPT

How Postpartum Exercise Guidelines are Changing and Why

We're not saying "Don't exercise at all!"

In the article Sydni describes the evolution of standard practice for exercising postpartum - with recommendations increasing from six weeks to twelve weeks before any strenuous activity - but with added emphasis on easing into exercise at the six week mark, all the while building to a full regimen at the twelve week mark. 

She begins:

Many women can’t wait to start exercising again after pregnancy. For others, sweet baby snuggles tend to win out over exercising for the first few weeks. Once you catch up on sleep and start to gain more energy, you may be ready to do Pilates or go for a jog again—but it might not be safe to jump back in with the same intensity level in your postpartum exercise as in your pre-pregnancy routines.

...It turns out, new research backs waiting until 12 weeks postpartum to do high-intensity workouts, and many OBGYNs have adjusted their postpartum exercise recommendations acccordingly.

On easing back into exercise before 12 weeks

LIke I said, it's not that you can't exercise at all. Many women can safely begin light exercise shortly after giving birth and for the first 4 to 6 weeks postpartum, but it depends on several factors including whether you gave birth vaginally or via cesarean section.

Women who’ve had a healthy pregnancy and a normal vaginal delivery should be able to start doing light exercises a few days after giving birth—or when you feel ready—according to the American College of Obstetricians and Gynecologists (ACOG) and March of Dimes. The organizations both recommend asking your OBGYN before you start exercising, especially if you had a cesarean birth or complications.

When you do start working out, ACOG suggests easing back into it. Aim to stay active for 20 to 30 minutes a day, starting with simple exercises that strengthen abdominal and back muscles, then slowly adding in moderate-intensity exercises and working your way up to higher-intensity workouts.

You can start with core exercises that incorporate your pelvic floor, and gradually increase impact. Start with walking before you jog, and jog before you run. Stop whatever you’re doing and see a pelvic health physical therapist if you experience any leakage, signs of prolapse (pelvic heaviness or pressure), back or joint pain.

Working out is important for your postpartum recovery, and can:

  • Help strengthen abdominal muscles
  • Boost energy
  • Help prevent postpartum depression
  • Promote better sleep
  • Relieve stress
  • Help you lose extra weight you may have gained during pregnancy
  • Additionally, pelvic floor strength is important in new moms.

Having suitable midline and pelvic floor support is essential for daily functional activities, including many of the new ones involving your little bundle of joy. There are lots more great tips on these new postpartum exercise guidelines in the full article at the Motherly website.

Whether you've recently given birth or have a new child on the way, feel free to schedule an appointment with one of our licensed physical therapists during this special time in your life.

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I wanted to let you know that my pelvic floor held strong and gave me no trouble whatsoever in my trail race this morning (12 miles)! In a way, I felt like I ran better than ever because my core feels so rock solid from all the exercises you have me doing. That was especially valuable on the technical downhill - I just flew down the trail because I had confidence in my balance and form. Thank you for helping me get back to doing what I love.

-- A.W., age 32
(completed Post-partum Renewal Program using the InTone biofeedback/stim unit)

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I would like to start off by thanking Heather Jeffcoat for educating me and curing me of Vaginismus. I had been married for almost three years before I was referred to Heather. I never knew about Vaginismus until almost three years into my marriage. I knew something was wrong when I went on my honeymoon and came back a Virgin. I had always imagined how magical my first night would be but boy was I wrong.

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I wish i could give this place 10 stars!! 
I have been suffering from vaginismus for 5 years and never found the cure to it. I had seen an ob/gyn and he diagnosed me with vaginismus and told me i needed a surgery to cure my condition, which i refused to do. He also referred me to a PT that he works with, i had given them multiple calls and they never responded back to me, so i started searching yelp for another PT. I am SO HAPPY I found Heather's office! I was working with Laureen, and with her guidance and techniques i was able to be cured from vaginismus in only 2 1/2 short months!!! I couldn't believe how quickly their program worked for me! I am forever grateful and thankful from Heather, and Laureen! They are the absolute best at what they do!

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I started seeing Heather in October 2014. For more than two years, I had been suffering from painful urinary tract infection type symptoms after my bartholins gland surgery which included constant burning and urinary frequency sensation that led to more and more painful intercourse. I had made multiple visits to internist, obgyn and urologist's offices, went through a range of treatment with UTI and bladder frequency medication that included antibiotics, vesicare, estrogen cream, but nothing worked.

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Heather has affected my life in the MOST POSITIVE way and I am forever grateful. My husband refers to her as the "sex doctor" so you can only imagine how happy he is with my therapy outcome.

After the birth of my son I suffered from "Vaginismus", however, at the time I just thought I was broken. My "broken vagina" affected me physically but it was an emotional struggle as well. Many women in my life also suffered with pain from sex after their babies were born so I knew I wasn't alone. They told me they "just got used to it" but I couldn't see myself living that way.

Sex wasn't just painful, it was literally impossible - IT DIDNT FIT!

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