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This post is authored by physical therapist Dr. Jena Bradley, DPT. Be sure to check out her FREE 5-Day Restore Your Core program to kick-start your healing and workout journey.
Have you recently welcomed a newborn and are wondering when to resume workouts? Determining the right time to start postpartum workouts varies for each individual. It’s crucial to seek medical advice from a professional before beginning any postpartum exercise routine. This article provides guidance on safely starting a postpartum workout routine, ensuring your well-being now and in the future.
Understanding Your Pregnancy
The key question is: “How was your pregnancy?” Did you experience a smooth journey, or was it challenging?
How Pregnancy Affects Postpartum Recovery
Your pregnancy experience can significantly influence your postpartum recovery. For instance, if you experienced back pain during your third trimester, your muscles might have weakened, leading to other parts of your body compensating and causing additional discomfort.
These issues don’t resolve immediately after delivery. Your back muscles will need time to strengthen and repair as you adapt to motherhood. A challenging pregnancy may necessitate a slower approach to postpartum workouts to assess tolerance before progressing to new exercises.
Conversely, if your pregnancy was pain-free, you might feel ready to start a 20-minute workout routine soon after receiving medical clearance. The key takeaway is to consider your pregnancy experience when deciding when to start postpartum workouts. Avoid rushing into it if your pregnancy was difficult.
Childbirth, Labor, and Delivery Side Effects
Childbirth is a memorable experience, filled with both joy and pain. Labor and delivery experiences vary greatly among women. Whether you had a natural birth or an unplanned C-section, your experience will impact your postpartum recovery.
Complications such as tearing, excessive bleeding, or epidural side effects can affect recovery. It’s essential to listen to your body and use pain as a guide. Pain indicates that something might be wrong, so monitor your pain levels daily after childbirth.
Tracking Pain Levels
Use a calendar or phone app to track your pain daily, ranking it from 0-10:
- 0 – No Pain
- 1 – Minimal
- 2 – Mild
- 3 – Uncomfortable
- 4 – Moderate
- 5 – Distracting
- 6 – Distressing
- 7 – Unmanageable
- 8 – Intense
- 9 – Severe
- 10 – Unable to move
Monitoring Progress
The goal is to see your pain scale decrease weekly. If your pain nears 0, you’re likely ready for your first postpartum workout. Avoid starting workouts if your pain is 5 or above, as it indicates your body isn’t fully healed.
6-Week Postpartum Check-Up
Follow your doctor’s advice. Wait until after the 6-week postpartum check-up before starting exercise. This exam ensures you’re healing properly, checking for issues like episiotomy healing, vaginal prolapse, or diastasis recti.
Beginning workouts before this check-up could worsen conditions. It’s best to wait for doctor’s approval and start the right exercise routine when fully healed.
Criteria For Starting Your First Postpartum Workout
Once healed and approved by your doctor, begin with simple postpartum exercises. Ensure you meet these criteria:
- You’re past 6 weeks after childbirth
- No residual pain from childbirth or pregnancy
- No longer bleeding
- Episiotomy is fully healed
- C-section incision is fully healed
- No complications or major diagnosis from childbirth
- Doctor’s approval at the 6-week postpartum check-up
If you meet these criteria, you’re ready to start postpartum exercise. Remember, there’s no universal answer for when to begin. Consider all factors before starting. The Postpartum Cure program is excellent for starting after the 6-week check-up, focusing on abdominal and pelvic floor health.
When ready, start with abdominal bracing, a foundation for postpartum core exercises. Learn more in the FREE 5-Day Restore Your Core email course.
About Dr. Jena Bradley, DPT
Jena is a mom of four, a physical therapist, and the founder of Live Core Strong, a blog motivating moms to incorporate fitness and fun into motherhood. She guides moms through challenging moments with her expertise. Learn more about Jena at Live Core Strong.
If you haven’t yet, explore our courses for more guidance.
FAQ
When can I start postpartum workouts?
It’s generally recommended to wait until after your 6-week postpartum check-up and once you have no pain or complications.
What exercises should I start with postpartum?
Begin with gentle exercises like abdominal bracing, which is foundational for core strength.
How can I ensure I’m ready for postpartum workouts?
Ensure you’re past 6 weeks postpartum, have no pain, and have received your doctor’s approval.
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