A physiotherapist's guide to exercise postpartum - Physiotherapist Brisbane City, Physio Therapy

Belinda here, one of the senior physiotherapists at North West Physio Everton Park. Today, we’re going to discuss exercise postpartum.

With our Women’s Health Clinic opening soon, I wanted to take this opportunity to discuss this important topic for new mothers and how to get back into sports safely after pregnancy.

Sports after pregnancy: when to return to exercise postpartum

The timeline for returning to sports after pregnancy varies greatly from woman to woman and depends on several factors, such as the birth experience, pregnancy journey, and postnatal recovery.

Generally, higher-impact exercises like running may require more time—typically at least 3 to 12 months postnatal. Our Women’s Health Clinic coming soon to Everton Park specialises in tailoring exercise programs to address pelvic floor, abdominal, and musculoskeletal concerns specific to postnatal recovery.

Physical activity after birth: safely reintroducing high-impact activities

For new mothers looking to reintroduce activities like running, starting with basic exercises and gradually increasing intensity is key. Each woman’s starting point will differ based on physical readiness and personal factors, which is why personalised physiotherapy plays such a crucial role.

Postpartum exercise guidelines: signs you’re ready to resume physical activity

It’s generally recommended to wait until at least 3 months postpartum before resuming physical activity. Assessing pelvic floor function, lower body strength, and overall balance are vital first steps. Additionally, managing factors like sleep, hydration, and mental health ensures a holistic approach to recovery.

Role of pelvic floor exercises

Pelvic floor exercises are integral to postpartum recovery for athletes. They strengthen pelvic floor control, improve incontinence, and aid in overall recovery. A postnatal pelvic floor assessment can identify any areas needing attention before your return to higher-impact exercises.

Postnatal exercises: preventing postpartum injuries

Gradually increasing load and listening to your body are essential in preventing common postpartum injuries. Adequate rest and staying attuned to physical needs day-to-day contribute significantly to a safe return to sports.

Post-pregnancy exercises: how to strengthen core after pregnancy

Effective core exercises post-pregnancy include diaphragmatic breathing, heel slides, a single-leg lift to a tabletop, side planks, hip bridges, and bird dogs. These exercises focus on rebuilding core strength and stability crucial for active lifestyles.

Exercise whilst breastfeeding: impact of breastfeeding on physical activity

Breastfeeding mothers should prioritise hydration and wear supportive bras during exercise to manage comfort and milk production. Our physiotherapists can provide tailored advice for exercising safely while breastfeeding.

Postpartum pain: dealing with pain or discomfort

Experiencing pain or discomfort during postpartum exercise is a signal to stop and consult with a Women’s Health Physiotherapist. Addressing any issues early ensures a smoother recovery process.

Postpartum recovery: beneficial sports and activities for recovery

Walking is an excellent starting point for postpartum exercise. Engaging in any activity that brings joy and supports mental well-being is equally important for overall health during this transformative period.