What exercises are safe to start during postpartum recovery?

As a new mother, the postpartum journey is a time of significant change and challenges. You will find yourself embracing the responsibility of motherhood and going beyond your capabilities to look after your little one. While this experience is going to be rewarding, you must prioritise your well-being and recovery on your motherhood journey.

Gentle exercises postpartum help you regain strength, improve mood, and boost overall health. However, it's natural to feel uncertain about how and when to safely incorporate postpartum exercises into your routine. So let's understand which exercises can support your postpartum recovery and when to start. Empowered with this knowledge, you can embrace this new chapter of your life with confidence and strength.

When to begin postpartum exercises varies for each individual. This depends on factors such as the type of delivery, any complications experienced, and your overall health.

Begin with gentle exercises a few days after an uncomplicated vaginal delivery if you feel comfortable and your doctor approves. However, if you underwent a caesarean (C-section) or faced complications during delivery, allow your body more time to heal. In most cases, you can begin a structured postpartum exercise plan after your 6-week postnatal check-up.

In the initial weeks following childbirth, focus on gentle exercises that promote healing, improve circulation, and slowly rebuild strength. Here are two essential exercises to consider:

Pelvic Floor Exercises

Your uterus, bladder, and rectum are supported by your pelvic floor muscles. After pregnancy and childbirth, these muscles can weaken and cause issues like incontinence and pelvic organ prolapse (a condition where organs slip from their original place). To strengthen these muscles, perform simple and effective exercises like postpartum pelvic floor exercises or Kegel exercises. To perform Kegels, follow these simple steps:

• Identify the correct muscles and imagine you're trying to control your urine flow.
• Have a mind-muscle connection which means focus on the muscles you're working.
• Contract your pelvic floor muscles for 5-10 seconds, then relax slowly.
• Repeat 10 times, several times a day.

Adding Kegel exercises postpartum into your daily routine could prevent pelvic floor dysfunction and promote faster recovery.

Diaphragmatic Breathing

Diaphragmatic breathing or belly breathing is a gentle exercise for deep breathing and activating your core muscles. To practice this technique:

• Lie on your back, bend your knees, and keep your feet flat on the floor.
• Place one hand on your chest and the other on your belly.
• Take a deep breath through your nose, allowing your belly to rise while keeping your chest still.
• Breathe out slowly through pursed lips and feel your belly fall.

Repeat this breathing pattern for 5-10 minutes, several times a day. This breathing technique helps with relaxation, improves circulation, and gently engages your abdominal muscles.

After a C-section, practise postpartum exercises carefully in order to avoid complications and ensure proper healing. Most doctors recommend waiting until your 6-8 week postnatal check before starting any exercise routine. This allows sufficient time for your incision to heal and reduces the risk of complications. After this period, opt for pelvic floor exercises and low-impact activities like walking.

Additionally, breathing exercises like belly breathing help strengthen core muscles without putting stress on the abdominal muscles. Gradually incorporate low-impact cardio such as swimming, cycling, and elliptical training to build up your stamina and strength. However, avoid high-impact exercises like crunches, sit-ups, push-ups, full planks, and lifting heavy weights for at least 3-4 months. To reap the maximum benefits of postpartum exercises after C-section, listen to your body and adjust your routine if required.

Your recovery and well-being after childbirth is of utmost importance. To aid your well-being through exercise, here is a weekly routine you can start at 6 weeks postpartum    
 

Postpartum Belly Exercises

Postpartum belly exercises engage the core and help rebuild core strength without putting significant pressure on the abdominal muscles. Start with belly breathing as it is a great recovery exercise. As you gain more strength, add modified planks, bird-dogs, and leg slides to your routine. These exercises further target the abdominal muscles without putting excessive strain on the incision site.

Exercises for Postpartum Back Pain

Back pain is a common complaint of many postpartum mothers. The back is affected due to the physical demands of pregnancy and childbirth. To reduce back pain and strengthen the back muscles, perform the following exercise:

• Cat-cow stretches: Start your cat-cow exercise on all fours; arch your back, then round it gently. This relieves back pain and improves flexibility.
• Seated forward bends: Sit with your legs extended and bend forward from your hips, not your waist. Don't arch your back, keep it straight to feel a gentle stretch in your hamstring and lower back.  
• Modified downward dog poses: Place your hands on a wall and carefully bend your hips. Keep your back straight and feel a stretch in your hamstring. This will help alleviate lower back pain.

These exercises help stretch and strengthen the back muscles. You can add a resistance band to your workouts and perform low-impact cardio once the back pain is alleviated. Gradually increasing strength workouts will aid in better postpartum recovery.  

When starting a postpartum exercise plan, remember to prioritise safety and effectiveness. Here are some key tips to keep in mind:

• Consult Your Doctor: Always consult with your doctor before starting any postnatal exercise, especially if you experienced any complications during pregnancy or childbirth.
• Start Slowly: Take it easy and begin with gentle physical activities. Walking, pelvic floor exercises, and gentle strengthening exercises are great options. Gradually increase the intensity and duration to avoid overexertion and potential injuries.
• Focus on Core Strength: Regain strength in your abdominal and pelvic floor muscles through exercises like pelvic tilts, belly breathing, and Kegel exercises. These help prevent incontinence, postpartum back pain, and pelvic organ prolapse.
• Listen to Your Body: If you experience any pain, discomfort, or excessive fatigue during postpartum exercises, stop the activity immediately. Be mindful of your body's signals and adjust your routine accordingly to ensure a safe and comfortable recovery.
• Hydrate and Rest: Stay well-hydrated, especially if breastfeeding, and ensure adequate rest to support your body's healing process. Proper hydration and rest are essential for an effective postpartum recovery.
• Avoid High-Impact Activities: For the first 12 weeks, avoid high-impact activities like running, jumping, or intense strength training. Rather, focus on low-impact exercises that do not put excessive strain on your already recovering body.

By following these guidelines you can support your physical and mental well-being during this transformative time.

Before diving into any postpartum exercise plan, it's crucial to consult with your doctor. This becomes especially necessary if you had a complicated pregnancy or postnatal complications. Your doctor will assess your situation and advise you on when it's safe to start exercising again.

If you had an uncomplicated pregnancy and a normal vaginal delivery, you might be able  to start light exercises a few days after childbirth. However, if you underwent a C-section or experienced complications, your body will need time to heal.

Your doctor will also guide you on which exercises are appropriate for your specific condition. Postpartum back pain exercises or postpartum pelvic floor exercises, might be recommended to ensure a safe and effective recovery.

Embarking on a postpartum exercise plan is a significant milestone in your recovery journey and overall well-being. However, it should be approached with caution and patience. The key is to start slowly, listen to your body, and avoid any exercises that cause pain or discomfort. Regular physical activity improves your mood, reduces stress, enhances cardiovascular fitness, and promotes a safe return to an active lifestyle.

Always prioritise your health and the health of your baby. Don't hesitate to consult with your doctor if you have concerns or experience vaginal bleeding, abdominal pain, or pelvic discomfort. Every mother's postpartum journey is unique. Be kind to yourself and celebrate the amazing feat your body has accomplished in bringing new life into the world.