Postpartum Exercise and Recovery
How to safely return to movement and core strength after birth
Why Recovery Comes First
After birth, the body needs time to heal before returning to exercise. The uterus needs to shrink back to its pre-pregnancy size, the pelvic floor needs to recover from the strain of labor, and if your partner had a tear, episiotomy, or cesarean, those incisions need to heal. Rushing into high-impact exercise too early can slow recovery and cause injury.
What Is Safe in the First Weeks
In the first weeks after birth, gentle movement is encouraged. Walking is the best place to start. Pelvic floor exercises (Kegels) can be resumed within a few days if they do not cause pain. Gentle stretching for the neck, shoulders, and lower back can help with the physical strain of holding and feeding a baby. Avoid heavy lifting, crunches, sit-ups, high-impact cardio, or any activity that causes pain, especially in the abdomen or pelvic area.
Diastasis Recti
Diastasis recti is a separation of the abdominal muscles that occurs in many pregnancies. It can feel like a ridge or gap running down the center of the belly, especially when sitting up from a lying position. If your partner has this, traditional ab exercises like crunches can make it worse. A pelvic floor physical therapist can assess the separation and recommend safe exercises to close the gap. Many cases improve within the first few months postpartum.
When to Resume Regular Exercise
Most people can resume light to moderate exercise around 6 to 8 weeks after a vaginal birth and 8 to 10 weeks after a cesarean, but this varies. The postpartum checkup is a good time to ask the provider when it is safe to return to specific activities. Listen to the body. If something hurts, stop. Returning to exercise is a gradual process, not a race.
Pelvic Floor Physical Therapy
Pelvic floor physical therapy is not just for people with obvious problems. It can help with urinary incontinence, pelvic pain, diastasis recti, and general core weakness after birth. Many people benefit from a few sessions even when they feel fine. Some insurance plans cover pelvic floor therapy. Ask the care provider for a referral.