The importance of patience:

POSTPARTUM EXERCISE And the journey to recovery

Bringing a new life into the world is a profound and transformative experience for women. However, the pressure to bounce back to one's pre-pregnancy body can sometimes lead to hasty decisions, especially when it comes to postpartum exercise.

Let’s explore the potential risks and benefits of starting exercise too soon after childbirth, emphasizing the importance of patience and a gradual approach to recovery.

The Postpartum Period:

Postpartum recovery is a unique and delicate time for women, both physically and emotionally. While the desire to regain pre-pregnancy fitness levels is understandable, it's crucial to recognize that the body undergoes significant changes during pregnancy and childbirth. Rushing into intense exercise regimens immediately after giving birth may have consequences that outweigh the perceived benefits.

Things to Consider Before Resuming Exercise:

• Type of delivery (vaginal versus cesarean, tears, episiotomy; some procedures will require more time to recover as well as specialized treatment, ie. scar massage)

• Planned type of activity (walking, running, swimming, cycling, resistance training, etc.)

• Activity level during pregnancy (activity restrictions that could have left you deconditioned going in the postpartum period)

• Continued physical adaptations that your body is going through while molding in this new postpartum period (changes in posture and center of gravity, ability and inability to contract various muscles, and even gait can be affected)

• Core and pelvic floor strength and function (urinary incontinence, diastasis recti, prolapse)

• Current symptoms (musculoskeletal pain, scar healing, depression, etc.)

Potential Risks of Early Intense Exercise:

• Muscle Strain and Injury: The body needs time to heal after childbirth, and engaging in strenuous exercise prematurely can lead to muscle strain and injury, particularly in the abdominal and pelvic areas. Lower back pain and pelvic girdle pain can persist into the postpartum period. Relaxin remains elevated in the week and months following delivery, such that joint laxity persists.

• Pelvic Floor Issues: Pregnancy and childbirth can weaken the pelvic floor muscles. Intense exercises too soon may exacerbate these issues, potentially leading to complications such as pelvic organ prolapse or urinary incontinence.

• Impact on Breastfeeding: It is important to prepare accordingly! Give yourself time to find comfort with breastfeeding. Timing will be key, exercising after a nursing session may be most desirable. Ensure you have adequate support during your exercise session. Hydration is essential to successful lactation. Adjusting water intake to match the needs of both lactation and exercise is critical to maintaining milk volume.  Don’t cut calories in an attempt to promote greater weight loss. Caloric intake below 1500 kcal/day does show to reduce milk supply.

“One in four women experience pelvic floor dysfunction…”

Benefits of Patience:

• Gradual Recovery: A slow and steady approach to postpartum exercise allows the body to heal gradually, reducing the risk of injuries and complications. Once individuals are medically cleared to return to physical activity, even those who remained physically active throughout pregnancy usually experienced some form of deconditioning during the recovery period.

• Focus on Core and Pelvic Floor: Targeted exercises to strengthen the core and pelvic floor muscles are crucial during the postpartum period. These exercises, when done correctly, contribute to overall recovery and help in preventing long-term issues.

• Emotional Well-being: The postpartum period is not just about physical recovery; it's also a time of emotional adjustment. Patience with oneself during this period is essential for overall well-being.

Professional Guidance:

Before embarking on any postpartum exercise routine, it's advisable for women to consult with professionals, including pelvic floor physical therapists and exercise specialists with training in pelvic floor dysfunction and specializing in postpartum care. These experts can provide personalized guidance based on individual circumstances and ensure a safe and effective recovery.

While the desire to regain pre-pregnancy fitness is natural, postpartum women must prioritize patience and a gradual approach to exercise. The journey to recovery is unique for each individual, and understanding the body's needs during this time is paramount. By seeking professional guidance and embracing a mindful, patient approach, women can achieve lasting health and wellness in the postpartum period.

1) Davenport, M., Ruchat, S-M., Mottola, M. (2021). Exercise during pregnancy & the postpartum period (1st ed.). Ottawa, ON. Canadian Society for Exercise Physiology. Pgs 117, 118, 120, 121, 122, 124.

2) Vopni, K. (2021). Your Pelvic Floor. Watkins Publishing. Pg 9.

Disclaimer:

This Movement to Bloom blog post is for informational purposes only and is not intended to offer medical advice, or replace the recommendations of your Doctor, Midwife, Physical Therapist, Psychologist, or Medical Practitioner. Always consult your Doctor before beginning any exercise program. Movement to Bloom will not be held responsible in any way for circumstances, conditions or injuries that result directly or indirectly from information provided.