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This post is written by physical therapist Dr. Jena Bradley, DPT. Make sure to check out her FREE 5-Day Restore Your Core program to jump-start your healing and workout journey.
Did you recently have a newborn and wonder when it’s the right time to start working out again? Knowing when to start postpartum workouts isn’t a one-size-fits-all answer. Starting a postpartum workout should involve medical guidance from a professional. This article will educate you on how to safely start a postpartum workout routine, ensuring you feel good now and in the future.
Understanding Your Pregnancy
The big question is: “How was your pregnancy?” Did you have a smooth experience, or was it challenging?
How Pregnancy Affects Postpartum Recovery
Your experience during pregnancy can influence your postpartum recovery. For example, if you developed back pain in your third trimester, your muscles might have weakened. This can lead to other parts of your body compensating, causing additional discomfort.
These issues don’t disappear overnight after delivery. Your back muscles will need time to strengthen and repair as you adjust to your new life as a mom. A challenging pregnancy may require a slower approach to postpartum workouts to monitor tolerance before advancing to new exercises.
Conversely, if you had a pain-free pregnancy, you might feel ready to start a 20-minute workout routine soon after your doctor gives the go-ahead. The key takeaway is to consider your pregnancy experience when deciding when to start postpartum workouts. Don’t rush into it if your pregnancy was difficult.
Childbirth, Labor, and Delivery Side Effects
Childbirth is unforgettable, filled with joy and pain. Labor and delivery can vary greatly for women. Whether you had a natural birth or an unplanned C-section, your experience will affect your postpartum recovery.
Complications like tearing, excessive bleeding, or epidural side effects can impact recovery. It’s essential to listen to your body and use pain as a guide. Pain signals 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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