Vhi Musculoskeletal physiotherapist, Rena Buckley, chats to us about the three most common things women do postpartum that can hinder their return to exercise, and their longer-term relationship with exercise. 

One of the many reasons it’s important for postpartum women to have a careful and considered return to exercise is the long-term impact on their relationship with it. If a woman has a couple of bad experiences, it can really put them off trying altogether or create stress around exercise. It might be that exercise felt uncomfortable, or something happened that they found embarrassing. Or there might be frustration at not returning to their ‘normal’ level of exercise within a few months of childbirth. A graded, individualised return to exercise can help to avoid this. 

What are common exercise mistakes you see women make when returning to exercise? 

When you’ve recently had a baby, there are so many things on your mind all the time. You’re juggling countless things, so finding the time to focus on exercise and learning what’s best for you can feel complex. You also might struggle to find information on the topic. It’s understandable that ‘mistakes’ or missteps can happen as you get started. Here are three things I commonly see, and which are avoidable: 

1. Not having a pelvic health assessment:

It’s important to see a pelvic health specialist after you’ve had a baby. This assessment will see how you’re recovering after childbirth, and if you’re experiencing any pelvic health issues, like urinary incontinence or prolapse (when organs in your pelvis move down from their typical position and bulge into your vagina). It will also help you understand if you’ll have any specific considerations for exercising, what pelvic floor work you should be doing, and how to correctly do it. Doing this will set the foundations for your gradual return to activity and exercise. 

2. Not properly understanding how to contract and relax your pelvic floor:

You may not be sure if you’re activating the right muscles each time you try pelvic floor exercises. It’s important when speaking to your healthcare provider or pelvic health specialist that you make sure you’re doing it correctly, because it can be difficult for some women to engage the muscles. 

3. Not spending enough time on low impact exercise first:

The temptation to return to pre-pregnancy activities can be tempting for some women. But the more time you spend gradually improving your strength and endurance, the less likely you are to have problems when you do start to build up your exercise. Start slow, focus on strengthening your pelvic floor, abdominal wall, and building aerobic fitness with walking. This is how you give yourself the best start and prepares your body if you do choose to add a variety of exercise later on. Women are recommended to wait at least three months after childbirth before they try anything high impact or high intensity ─ activities like running, circuit classes, lifting heavy weights, or core workouts like crunches. 

When the timing is right, be sure to find the fun in exercise. Get outdoors, join a club or community running events, find activities that you’ll find easier to create long-term relationships with. 

Are you taking part in the Vhi Women’s Mini Marathon? Have a look at my blog, ‘Your guide to getting back to exercise postpartum’ for more insights. 

This content is for information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. Always seek advice from your GP or an appropriate medical professional if you have concerns about your health, or before commencing a new healthcare regime. If you believe that you are experiencing a medical emergency call 999 / 112 or seek emergency assistance immediately.