Returning to lifting after pregnancy

Everyone has a different birth story, that’s what makes it so special.  It can take quite the toll not only physically, but also emotionally.  So, it’s understandable to be eager (or maybe even hesitant) to return to activity.  Movement is so incredibly important during your “fourth trimester” and returning to exercise may be sooner than you think. 

WHERE TO START.

Breathing and pelvic floor exercises may begin immediately postpartum.  These activities help lay the groundwork for core strength, safe return to lifting, and injury prevention. In uncomplicated births, believe it or not, but lifting motions can begin as early as 2 weeks postpartum.  Early movement doesn’t mean heavy lifting, however.  It’s important to start with a low volume and slowly progress.  Intentional activities, such as squatting, with an emphasis on breathing will help returning back to lifting activities.  While exercise has been found to have no known harms, it is important to be under the guidance of a physical therapist so we can monitor your tolerance and form while returning to exercise. 

How does exercise help?

Exercise reduces inflammation and supports tissue healing and circulation.  It also has mental health benefits which includes reducing anxiety and depression.  A slow, gradual progression will allow the rebuilding of strength, endurance, and coordination.  It is important to start low and go slow to understand what your body can tolerate.  Signs of overexertion include any type of pain, leaking, heaviness/pressure, or bleeding.  Understand, these symptoms do not mean damage was done, they are signs to adjust the activity level or intensity.  

So, what is the role of your physical therapist? 

Here, at Formation Physical Therapy and Performance, we stress the importance of individualized care, because every journey is different.  Throughout the process, we will assess your current state, help you progress safely, and tailor a program towards your personal goals.  Exercise has only benefits when appropriately progressed and it’s important to not be held back or deconditioned.

Ready to start?

We’re here for you! Start with a free discovery call to see if we’re a good fit to help.