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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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Testimonial by M.N., age 28

A personal journey and testimonial from one of my patients:

I was diagnosed with vaginismus 4 years ago. I never heard of such medical condition until after I got married. At first my husband and I didn't know what to do, we didn't know what the issues were or how to overcome it. Being born and raised in Armenia and being Christian I wasn't that open about talking to sex with others and so it wasn't easy to seek help. But eventually I went to an Ob-Gyn and luckily she knew about the medical condition (not many doctors know). She referred me to a physical therapist and I couldn't believe it and thought it's something I can handle myself. I ordered a kit from vaginismus.com and started practicing with dilators. There was some small progress but wasn't much helpful.

Read more: Testimonial by M.N., age 28

Testimonial by Jackie W.

I was in multiple car accidents a decade ago, and I have been to many physical therapists through the years without success. They found the root of my lower back pain problems and after nearly a decade of barely being able to walk I finally can again without pain. They are also the best pelvic floor pts and the only ones who found the connection between my pelvic floor and lower back problems. If you need help with physical pain, they are your answer.

-- Jackie W., 1/19/17 via Yelp!

Testimonial by Rosanna R., age 35

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!

Read more: Testimonial by Rosanna R.,...

Testimonial by Alexandra B.

Heather is without exaggerating AMAZING! After years of trouble with a certain part of my body, in no time, she made everything change back to equilibrium and to what would be considered normal. She explains everything in detail and therefore gives you a better understanding of why things are the way they are, and how you can work towards turning things around. I would highly recommend Heather for any type of Physical Therapy. She has created her own "Method/Therapy" through years of studying (with some of the greatest practitioners), practice and breaking down the issues of her past patients, enabling her to fine tune her own system. I'm so thankful to have found her, and I'm especially grateful for the quick recovery I've achieved, after years of distress. If you cannot afford her, I recommend you purchase her book. Although it may not be Heather in person, it can still help you to get on the right path to recovery!

-- Alexandra B., 5/20/2015 via Yelp!

Testimonial by Lauren B.

Femina PT (née Fusion Wellness & Physical Therapy) has been such an answer to prayer, i'm so glad I found them! I've been struggling with vaginismus my whole life, but didn't have a name for it until about 6 or 7 months ago. Even once I did have a name for it though, I didn't know where to begin in getting help. My OB/GYN had me get a set of dilators, but I couldn't even insert the smallest one by myself. Most times I tried I just ended up frustrated and in tears. I felt really alone, like I was broken and didn't have the energy to keep trying. When I got engaged a few months ago though, I realized I needed to get answers so i wasn't dreading my honeymoon.

Read more: Testimonial by Lauren B.

Testimonial by Jackie W.

I was in multiple car accidents a decade ago, and I have been to many physical therapists through the years without success. They found the root of my lower back pain problems and after nearly a decade of barely being able to walk I finally can again without pain. They are also the best pelvic floor pts and the only ones who found the connection between my pelvic floor and lower back problems. If you need help with physical pain, they are your answer.

-- Jackie W., 1/19/17 via Yelp!

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