The postpartum period is a time of tremendous physical, emotional, and hormonal change for new mothers. After giving birth, the body goes through a complex process of healing and adjustment, which often leads many women to eagerly return to their fitness routines. While getting back into shape can be empowering and beneficial, it’s crucial to approach postpartum fitness with patience and mindfulness. There are certain pitfalls that new mothers should avoid as they begin to reintroduce exercise into their lives. Whether it’s too soon, too intense, or the wrong kind of activity, these missteps can hinder progress, lead to injury, or even worsen existing health issues.
In this article, we’ll explore the things to avoid in postpartum fitness and how to ease your body back into a healthy routine.
1. Jumping Into Intense Workouts Too Soon
It’s easy to feel the urge to return to high-intensity exercises like running, HIIT (High-Intensity Interval Training), or heavy lifting after childbirth, especially if you were active before pregnancy. However, this is one of the most common mistakes postpartum women make. After months of physical changes, including a stretched and weakened core, pelvic floor issues, and fluctuating hormones, your body needs time to recover.
Intense workouts immediately after childbirth can place excessive strain on your muscles, joints, and connective tissues. The risk of injury is higher, and you might also exacerbate common postpartum conditions, such as diastasis recti (separation of the abdominal muscles), pelvic floor dysfunction, or lower back pain. It’s essential to first focus on strengthening the core and pelvic floor muscles before gradually introducing more strenuous activities.
Solution: Start with low-impact exercises, such as walking, light stretching, and gentle postpartum yoga. Once your body feels ready, begin introducing strength training and more intense exercises slowly and progressively, with a focus on proper form and technique.
2. Neglecting the Core and Pelvic Floor
The abdominal muscles and pelvic floor undergo significant changes during pregnancy and childbirth. In some cases, they become weakened or overstretched, leading to issues such as incontinence, lower back pain, and even prolapse in severe cases. Many new mothers, however, overlook the importance of core and pelvic floor rehabilitation in their fitness journey.
It’s tempting to jump right into abdominal exercises like crunches, sit-ups, or planks, but these movements can put unnecessary pressure on weakened muscles and aggravate any existing issues. Instead, these muscle groups need to be re-engaged through specific, low-impact exercises designed to restore their function.
Solution: Focus on pelvic floor exercises (such as Kegels) and core strengthening movements, like deep breathing exercises and pelvic tilts. You can also incorporate exercises that emphasize stabilization, such as cat-cow stretches, bridges, and wall sits, to gradually rebuild strength and coordination.
3. Ignoring Your Breathing Technique
Breathing is fundamental to any fitness routine, but it’s especially important for postpartum women. Many new mothers unknowingly breathe incorrectly during exercise, especially when they rush into high-intensity movements. Improper breathing can place unnecessary pressure on the pelvic floor, lead to muscle strain, and hinder recovery.
For example, holding your breath during exercises like squats or lifting weights can increase intra-abdominal pressure, which could exacerbate conditions like diastasis recti or pelvic floor dysfunction.
Solution: Focus on diaphragmatic breathing (also known as belly breathing), which helps engage your deep core muscles and reduces unnecessary strain on the pelvic floor. You can practice this breathing technique while performing low-impact movements and gradually work your way up to more strenuous exercises.
4. Overdoing Cardio
While cardiovascular exercise has clear benefits for overall health, overdoing it postpartum can be detrimental. High-impact cardio exercises like running, aerobics, or intense cycling may put undue stress on your joints, especially if you haven’t rebuilt muscle strength in your lower body or core. Moreover, excessive cardio can sometimes interfere with the body’s hormonal balance, especially if you are breastfeeding.
Running, for instance, is often one of the first exercises that women are drawn to, believing it’s an easy way to burn calories quickly. However, this can put unnecessary pressure on your pelvic floor, leading to issues like incontinence or prolapse if done too soon.
Solution: Begin with low-impact cardio options like brisk walking, swimming, or cycling. These activities provide cardiovascular benefits without the joint strain or pelvic floor stress. If running is part of your routine, wait until you’ve rebuilt your strength and stamina, and ensure your body is ready before resuming.
5. Forgetting About Proper Rest and Recovery
The postpartum period is taxing on the body, and many women, overwhelmed with the demands of a newborn, may overlook the importance of adequate rest. Exercise is only one part of the equation; without proper recovery, your body won’t heal effectively or regain strength as it should.
Sleep deprivation is common for new mothers, but the body’s recovery and strength-building processes occur when you rest. Overexerting yourself without sufficient recovery time can lead to burnout, increased muscle soreness, and even injury.
Solution: Be sure to prioritize rest days between workout sessions, especially in the early postpartum months. Gentle activities like walking, stretching, and restorative yoga can still be beneficial during your recovery days. Listen to your body and take time for self-care—sleep, relaxation, and hydration are just as important as exercise in your postpartum fitness journey.
6. Not Consulting a Professional
Even if you feel the urge to get back to your pre-pregnancy fitness routine, it’s essential to consult with a healthcare provider, such as a physical therapist, before diving back into exercise. They can assess your pelvic floor function, core strength, and overall physical health to ensure you’re progressing at an appropriate pace. A professional can also provide specific exercises tailored to your recovery needs, helping you avoid injuries and stay on track with your fitness goals.
Solution: Consider working with a pelvic floor specialist or a postpartum fitness trainer who can guide you through exercises, monitor your progress, and help prevent setbacks. Regular check-ins with a doctor can also help ensure that any potential health concerns are addressed early on.
7. Ignoring Mental Health and Emotional Well-Being
Finally, it’s important not to ignore the emotional and mental challenges of the postpartum period. Many women feel the pressure to “bounce back” to their pre-baby bodies quickly, but this mindset can lead to frustration and stress, which can, in turn, affect your fitness goals. Mental health plays a crucial role in physical recovery, and the stress of unrealistic expectations can derail your progress.
Solution: Be kind to yourself during this transition. Embrace a holistic approach to fitness that includes emotional well-being. Yoga, meditation, and mindfulness can help reduce stress, while also improving your connection to your body and fitness journey.
Conclusion
Postpartum fitness is about much more than getting back to your pre-pregnancy body—it’s about nurturing your body as it heals and re-adjusts to the demands of motherhood. By avoiding common mistakes such as overexertion, neglecting the pelvic floor and core, and pushing yourself too quickly, you’ll be able to take a more balanced, sustainable approach to your fitness routine. Focus on gradual progress, listen to your body, and seek professional guidance to ensure that you’re not only getting stronger but doing so safely and effectively. Above all, be patient with yourself. Recovery is a journey, and each small step you take is a victory.
