Exercising safely after pregnancy

After giving birth it is important to return safely to exercising.

Remember to monitor for signs and symptoms of pelvic floor issues such as:

• leaking urine
• pressure or heaviness in the vagina/pelvis
• a vaginal lump or bulge
• being unable to hold in wind
• any pain prior to returning or while exercising.

If you experience this and were a maternity patient at Fiona Stanley Hospital, please contact your physiotherapist on 6152 9486 and modify your exercise program to avoid these symptoms.

Safe return to exercise after birth

0-3 weeks

• Pelvic floor exercises (once catheter is removed)
• Basic abdominal exercises
• Gentle stretches to manage lower back pain
• Maintain good posture if you are getting back pain.
• Walking, gradually increasing to 15 mins twice daily.
• Avoid heavy lifting or straining.

3-6 weeks

• Progress walking to 30 mins most days of the week.
• Progress pelvic floor and abdominal exercises.
• Consider introducing squats and lunges when you are taking care of your baby.

6-12 weeks

• After your postnatal check with your doctor, start low impact exercise classes, swimming (if the bleeding after birth has stopped), cycling, cross-trainer, yoga or pilates.
• Try pelvic floor friendly exercises such as those listed on the Pelvic floor first (external site).
• Try these postnatal exercise videos from King Edward Memorial Hospital (external site) - search for the '6-12 week postnatal videos' tab in the videos section.

12 weeks to 6 months

• Gradually increase the length and intensity of your workouts and monitor for symptoms. Ideally, it is good to get a pelvic floor assessment prior to high-impact exercise.
• If you are not experiencing any symptoms, consider a gradual return to running program, such as the NHS Couch to 5km plan (external site).

6 months and beyond

• Most women return to normal activities and can return to sport, deep or wide legged squats and jumping.
• Most women can return to higher impact activities and abdominal exercise, including sit ups, crunches, curl ups, planks, medicine ball rotations.

Community exercise classes

Private exercise classes catering to pregnant women and new mothers are available in the south metropolitan area.