The body undergoes significant changes during pregnancy. On the one hand, there are hormonal shifts that cause, among other things, the body’s tendons and ligaments to loosen. On the other hand, there is weakness in the abdominal muscles, as well as childbirth and its effects on the perineum.
When?
Physical activity can be resumed 4 to 6 weeks postpartum (8 weeks in the case of a C-section). This is the time the body needs to recover from childbirth. After this period, resuming physical activity should be done gradually, starting at a low intensity. A return to moderate- and high-intensity activity can occur starting 3 months postpartum. These timeframes may be shorter in some cases, but this should always be done under the supervision of a doctor and/or physical therapist specializing in this field.
How?
First, it’s important to start with perineal rehabilitation, especially if you had an episiotomy (a surgical procedure to cut the perineum during childbirth to allow the baby to pass through) or a tear during childbirth. Abdominal exercises are incorporated into this rehabilitation program. These exercises will help manage abdominal pressure effectively to prevent it from being directed toward the perineum during physical activity.
Starting at one month postpartum, low-intensity, low-impact “cardio” activities can begin: walking, cycling, using an elliptical trainer, and swimming are all recommended activities.
Next, it is advisable to perform activity-specific strengthening exercises before gradually resuming the activity in question.
Special Precautions
It is important to remain alert to the onset of various symptoms that may indicate the body is not yet fully prepared for the required physical exertion. These symptoms may include urinary, gas, or fecal leakage; a sensation of heaviness, pressure, or pain in the perineal region. Scar pain, painful uterine contractions, or vaginal bleeding may also occur.
If these symptoms appear during or after the activity, you should stop immediately and consult a physical therapist or doctor.
Some physical therapists at Hôpital de La Tour specialize in perineal rehabilitation and are trained in resuming physical activity after childbirth. They can provide you with the support you need to achieve your goals.
For more information on resuming exercise after pregnancy, visit here.