Postpartum Mamas: Why It May Be Time to Rethink Your Fitness Routine
It’s been months. You’ve taken exceptional care of yourself. You allowed those extra pounds because you knew they were essential for a healthy pregnancy. You took your prenatal vitamins. You held off on the sushi and soft cheeses. You exercised within the limits advised by your OBGYN. And… you made it! You survived the delivery and now have a precious baby to snuggle with each day. Whew!
But you feel a calling. You feel an urge to move, to “get your body back,” to feel breathless and sweaty, and to enjoy the burst of exercise endorphins you haven’t felt in awhile. So you turn on YouTube. You get moving with your videos on demand. Things don’t feel “the same,” but you didn’t think they necessarily would. Maybe that’s really just a sign that you NEEDED core work. Maybe that’s a sign that you REALLY DO have weak hips. Maybe your huffing and puffing is proof that you ARE deconditioned. So you hang in there.
But after a few weeks, things are no better. In fact, in some ways you’re feeling worse. Mama, you’re not alone! Many women feel pressure (either self-driven or in response to society’s obsession with social media perfection) not only to get back in shape after delivery (and quick!) but to be at peak condition. Please hear my gentle invitation to take a step back and breathe. We need to talk about what social media and fitness models don’t mention: there are many unspoken risks that come with doing too much exercise, too intense of a program, too soon, and without guidance.
If you’ve started to exercise and things aren’t going as hoped, or if you’re ready to start and wonder what would be best for you, please be mindful of these unwanted risks of working out with a program that isn’t a good fit at this time:
1- Pelvic floor prolapse and leaks. Oh my gosh. You made it through pregnancy without these issues. Why are they starting now? In addition to your pelvic muscles being over-stretched and healing (if you delivered vaginally), there’s more to what could be going on with you. Believe it or not, there’s a functional relationship between your core and your pelvic floor muscles. It even ties in to your breathing system. This is thrown off during pregnancy and does not magically restore after delivery. Once baby arrives, many women need extra training in restoring this relationship WITHOUT causing more unwanted issues. Until you do this, exercise can cause extra pressure on your pelvic floor, leading to unwanted consequences as you attempt to “get (your) body back.” PS. While Kegels can be helpful, just lifting and squeezing won’t cut it. You need to train Kegels in a functional way!
2- Diastasis recti. Yes, pregnant women develop diastasis recti (abdominal separation) as the baby grows. Once you’ve delivered, your abdominals don’t magically come together in a solid way. In fact, for many women, DR can continue years or decades later. Why is this? It’s often due to starting a fitness program OR doing daily tasks with a core that is not ready to support the load and demand of the exercise/task. For DR to heal, things need to be lined up properly. Your joints and bones need to be stacked in a way that promotes your muscles working and contracting optimally. And if you’re looking to On Demand or YouTube programming to help with this, keep in mind that those instructors can’t give you feedback that’s optimal for YOU. You’re not only wasting your time but you could be exacerbating problems.
3- Unstable or wobbly SI joints. Remember, during pregnancy, your pelvis widens to make room for your baby. Ligaments need to be lax in order for this to happen, and hormones allow for this stretching. Hormones from pregnancy don’t just magically disappear. Ligament laxity continues after delivery, especially while nursing, and adding plyometric exercise like running and jumping is likely to move your joints out of alignment. Pain and inflammation can occur, leading to a cycle of you hurting, not wanting to move, and wondering what’s wrong with YOU.
4- Low back pain. This can go along with joint instability, but it can also be due to moving in a way that is unhealthy for YOU. Yes, we all want a core that looks amazing. But forget the LOOK: think of the FUNCTION of your core. A major job of your core is to keep your BACK safe, to protect you. Until your core is a bit stronger, your back is more at risk. Back muscles can grip to protect you when your core isn’t yet up to the task. And, you guessed it: adding on exercises like weight training, plyometrics, and even Pilates (!) without trained guidance, can lead to pain and low back tension.
So, what should a well intentioned, motivated mom like you do? First, if you’re experiencing any of these issues, reconsider your method of exercise. Next, discuss with your health care provider WHY you may be having these troubles. Finally, consider a comprehensive functional postpartum program that caters to these various issues in a gentle, supportive way. Not sure where to turn? Consider my program, Mom Strong: Core to Floor. In this interactive, LIVE program, we can work together (either one on one or in a small group) to help you identify what’s going on, restore your body’s function, and help you move on with your life…even adding on plyometric and weight training programs if desired!
*While this article clearly applies to women earlier on in their postpartum phase, the risks certainly apply to those ladies further out from delivery…and even women who have not given birth. Bottom line: If you are experiencing any of these issues, your fitness routine could be a contributing factor. Let’s change that! Reach out to me and let’s discuss what could be happening with you. I want you to be safe, enjoy the beauty of movement, and be able to stick with it for years to come!
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