Lifting after giving birth

Postpartum exercise: When it's safe to start running and lifting after pregnancy | Your Pregnancy Matters

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Your Pregnancy Matters

May 11, 2021

Your Pregnancy Matters

Robyn Horsager-Boehrer, M. D. Obstetrics and Gynecology

Most patients should wait at least 12 weeks after giving birth to resume running or lifting weights.

Cardio exercise and weight training are two great ways for women to clear their minds and build strong, healthy bodies. It's normal to want to hop back into your regular workout routine – or start a new one – after your Ob/Gyn clears you at your six-week postpartum checkup.

But your body will still be healing for at least six more weeks for a typical vaginal birth. Most new moms should wait at least 12 weeks before easing back into more intense workouts, such as running or lifting weights.

The 2019 postpartum exercise guidelines, endorsed by the Association of Chartered Physiotherapists in Sports and Exercise Medicine, shows that waiting can reduce the risk of serious health conditions such as hernias, muscle tears, falls, urinary incontinence, and pelvic organ prolapse – when the bladder and uterus droop into the vagina.

The 12-week milestone is geared toward patients who had a normal pregnancy and vaginal delivery. Your doctor may suggest waiting longer if you had:

A cesarean section (C-section)
Obesity prior to pregnancy
Postpartum depression
Diastasis recti (improper healing of the abdominal muscles)
Excessive scar tissue in the pelvic area
Perineal tearing

But having to wait doesn't mean you can't do any exercise. In fact, staying idle will further delay your return to more intense workouts.

Taylor Price

Most moms can start walking up to 30 minutes at a slow to moderate pace a few days after delivery. The best way to know what pace you need to go is to listen to your body. When walking, you should be able to easily carry a conversation or sing a song on your playlist.

Yoga is another great choice to improve flexibility, balance, and overall strength. During the postpartum period, it's also important to rebuild a strong pelvic floor – the muscles and tissues that hold up the bladder and uterus.

In a previous article, my physical therapy colleague Taylor Price, P.T., D.P.T., C.A.P.P., explained 10 pelvic floor strengthening exercises most patients can safely do two to six weeks postpartum. Now, she'll discuss how to safely return to running or lifting weights after having a baby.

Running after pregnancy

Why do I have to wait 12 weeks to start running?

Even if you had an easy pregnancy and delivery, your muscles and ligaments were stretched beyond their normal state, causing instability and weakening. These tissues take a long time to strengthen and heal – approximately 16 weeks at minimum, though many women need up to six months for complete healing.

How do I know I'm ready to run?

After 12 weeks, you can gauge your strength with a few physical tests. If you're ready to run, you should be able to:

Complete your pelvic floor strength circuit without difficulty.
Jog in place for one minute.
Balance steadily on one leg (each side) for 10 seconds.
Hop on one leg (each side) 10 times without pain or loss of balance.
Perform single-leg "running man" moves (opposite arm and leg extension) 10 times on each side.
Do 20 each of these single-leg exercises per side:
- Calf raises.
- Sit-to-stand movement.
- Bridge while lying on your back.

How much running is safe at first?

We recommend patients start with no more than three 20-minute sessions a week. Those should break down into intervals of 20 seconds jogging, followed by two minutes of walking. You'll run about three minutes and walk about 17, laying a solid base of continuous movement.

The next week, add 10 seconds to your running intervals, then 10 more the next week. In five weeks, you'll be running a full minute at a time. Over the next few weeks, you can gradually cut down your walk breaks and increase your run time until you're running a solid 20 minutes.

It's best to start without a jogging stroller, which requires a little more effort. If you choose to bring the baby, you'll want to progress even slower. Pay attention to your body mechanics – don't slouch as you run and remember to breathe as you rebuild musculature and endurance.

Related reading: 3 exercises to avoid during pregnancy – and 7 that are safer

Lifting weights after pregnancy

Why do I have to wait 12 weeks after giving birth to lift weights?

It only takes two weeks for the body to lose endurance and muscle. Even if you were working out until the day you delivered, you likely stopped during the postpartum period – that's a good thing.

In that time, your muscles likely lost some strength. It can also take up to 12 weeks for the muscles, vaginal tissues, and ligaments to completely heal. If you try to jump back in where you left off, you'll be at increased risk for injury.

But you can get your muscles back – safely – if you work toward incremental goals and listen to your body.

How do I know I'm ready to start lifting?

You should be able to complete your pelvic floor workouts with little or no difficulty. You should also be able to do at least 10 squats and 10 deadlifts (with a PVC pipe or broomstick) with no weight and proper form.

When starting to add weight, you should start with dumbbells (10-20 lbs.) then progress up to the weight of a barbell. Then, transition to the barbell. If at any point you are unable to maintain proper form, move back to the previous weight and try increasing repetitions.

Most importantly, you must be able to do all these things without holding your breath, which increases your risk of injury, such as pulling a muscle or falling. It also increases pressure on your pelvic floor, which can lead to developing pelvic organ prolapse. Breathing is key to healthy blood flow and oxygenation.

How much lifting is safe at first?

For most patients, we recommend resistance training 2-3 times a week for the first four weeks you return to exercise. Start by squatting without weight. Once that is easy, start using either a 10 lb. kettlebell or dumbbells.

Once you have worked up to 40 repetitions, you can consider increasing the weight by 5-10 lbs. From there, you can continue increasing until you reach your desired weight. Once you start getting into more challenging weights, you may only want to increase 2.5 lbs. at one time.

Forty repetitions is a general guideline. If you are:

Training more for power, such as lifting large bags of soil a few times from the car to the garden, you may want to decrease with repetitions and increase the weight.
Training to improve endurance for daily tasks, such as lifting laundry, your children, or groceries, you may want to increase the reps and maintain a lower weight.

Signs you might be overdoing it

If something doesn't feel right, it probably isn't. Doing too much too fast can increase your risk of injuries such as hernias, torn muscles, falls, or pelvic organ prolapse.

Stop your workouts and contact the doctor if you experience:

Sharp, sudden pain anywhere
Urine leakage
Pain or pressure in your pelvic floor

Keep tabs on your mental health, too. Call your Ob/Gyn if you feel overly stressed or irritated about missing a workout or feel as if you aren't doing enough. You may be experiencing a form of postpartum anxiety.

Related reading: Urinary incontinence is not ‘normal’ – but it is treatable

When to see a pelvic floor physical therapist

If you are breastfeeding, your joints may be "looser" due to hormonal changes. The laxity may increase your risk of injury, such as overextended knees or rolled ankles. Before you start running, check with your doctor to make sure your body is ready to support your workouts.

If your Ob/Gyn has signed off on your health and you feel ready to ramp up, you can get started after that 12-week milestone. However, if you have pelvic health concerns or just want to get the healthiest start, consider seeing a pelvic floor physical therapist first. We can help you strengthen weak areas and create a plan to safely reach your goals.

As you resume intensive exercise, keep two things in mind:

Your body just made and delivered a baby. That takes a lot of work, and almost no one bounces back overnight.
Don't compare yourself to elite athletes or celebrities. They likely had extreme fitness training and medical supervision during pregnancy and postpartum, which is an unrealistic scenario for most people.

If you’re ready to get back to working out, visit with your Ob/Gyn or a pelvic floor physical therapist to help you rebuild a solid and safe foundation.

Call 214-645-8300 to request an appointment, or you can use our online form.

Recovering After Birth: Can You Lift Your Toddler Right Afterwards?

Post-partum recovery is full of blurred lines. Generally, what you can do often comes down to how you’re feeling and how you’re specific recovery is going. This is why it’s hard to find a hard-and-fast rule regarding whether or not (and when) you should perform certain activities after giving birth.

Undeniably, you and your body need time to recover. After all, you just created and gave birth to a new human. It’s nothing short of incredible. So, let’s explore the post-partum phase, as well as when exactly you can lift your toddler after birth.

Giving Birth and Your Body

As you likely already know, pregnancy changes the body in many ways. Muscles and ligaments stretch to accommodate the fetus and aid in the birthing process. Your body begins to produce milk. The human body is definitely a fascinating force!

And birth isn’t exactly easy on the body. After hours of labor, there is a huge toll on your body leading up to birth and then, there’s the actual birth itself. As your body heals, inevitably, it’s going to need time and space to do so.

In fact, physically, it typically takes the body about six to eight weeks to recover after giving birth, with some research further indicating that it can actually take much longer. For many mothers, it isn’t until their child has grown and finished breastfeeding that their body begins to feel like their own once again.

For the sake of this article, we’re going to focus on the physical recovery after birth. So, let’s dive straight into the main question.

How Long Are You Not Supposed to Lift After Birth?

Most doctors suggest not lifting your toddler or anything heavy for at least the first week or two after birth.

Why is this the case? Overall, heavy lifting can create intra-abdominal pressure. After birth, the pelvic floor is weak (which is why strengthening it after pregnancy is so important!). This pressure and weakened pelvic floor can lead to the drop and protrusion of organs, which is a much more serious health situation.

In many other cases, your doctor might also recommend that you don’t lift anything heavier than your baby for the first six weeks. Ideally, before any heavy lifting, you may want to work on strengthening your pelvic floor (more on this in a bit!).

However, if you’re trying to avoid lifting an older sibling (such as a toddler), this can be difficult. Yet, there are a few things you can do including:

Sitting down for cuddles with your child
Encouraging more independent play
Explaining simply why you can’t pick them up (such as “Mommy has a sore tummy.”)
Getting new books for your toddler to enjoy
Making other time for your toddler and you
And don’t forget to make time for yourself too!

Safely Returning to Exercise and Other Activities Post-Partum

A few weeks after birth is the best time to start pelvic floor exercises, along with abdominal exercises. Through birth, these areas are weakened, which is why the general recommendation is to strengthen them during the post-partum phase.

At the same time, you want to make sure you don’t rush into exercise after birth. Back pain or urinary incontinence can worsen if you begin exercising too soon. Additionally, it’s always best to start with gentle movements, such as walking or yoga, especially since you’re at a greater risk of injury during this time due to pregnancy hormones that impact your joints and ligaments.

The rule of thumb always is that if you feel pain, it’s best to stop. Most mothers don’t return to their previous activities until about 16 weeks post-partum. However, discussing your recovery and options with your doctor at your 6-week follow-up can help you determine the best plan moving forward

How Physiotherapy Can Help

A physiotherapist can help you ease into pelvic floor and abdominal exercises after birth. Usually, these exercises simply involve bracing these muscles to regain basic strength.

At Corydon Physiotherapy in Winnipeg, our expert and caring team can help you get back to your regular activities post-pregnancy. Allow us to be your guides when it comes to pelvic floor and abdominal strengthening, helping you make a full recovery after giving birth. Book your appointment today by calling us at 204-900-8297.

Melanie Klos, MScPT, Acupuncture

Melanie graduated from the University of Alberta with a Master’s in Physiotherapy in 2010. She also has her Bachelor of Kinesiology from the University of Manitoba in 2008. She has worked at Corydon Physio since 2011 and owns it as of April 1, 2019 with her husband. Her home is Winnipeg and she is very happy to be back here and pursuing her career at our clinic. Since graduation she has pursued many continuing education courses including being certified in Acupuncture and The McKenzie Method for treating back pain.

Melanie’s interest in physiotherapy began during her first year of University when she tore knee ligaments while playing basketball for the University of Manitoba Bison Women’s team. After surgery and months of physiotherapy, she went on to play four years for the Bison’s, and was co-captain in her final year. Learning about human performance started at an early age, and pursuing physiotherapy as a career was a great fit.

Melanie has an extensive athletic background which includes playing basketball with the Universities of Alberta and Manitoba. She had a very successful season with The University of Alberta Panda’s where they finished with a bronze medal. She loves coaching basketball and volleyball and continues to coach adults and children through school teams, club teams, or camps. Working with people to help motivate, educate and lead them is a personal strength.

Melanie looks forward to a career helping people improve their quality of life and return them to the activities they love. Her special interests include treating sports injuries and problems of the neck and back.

Further goals include, building her athletic patient caseload, further education in the McKenzie method and treating injuries to the muscle and skeletal systems.

Melanie is back to work after having her third child. In her spare time Melanie also likes to play recreational basketball and volleyball.

Articles: 4

Postpartum breast lift | Breast plastic surgery after childbirth

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Indications for breast plastic surgery after childbirth

Changing the shape and size of the bust.
Prolapse of the mammary glands.
Stretched areolas and nipples.
Stretch marks on the skin.
Breast asymmetry.

These problems are most pronounced in women with a large bust, which cannot be restored attractiveness by sports exercises alone. In this case, it is best to perform a breast lift after pregnancy by contacting the SM-Plastika medical center.

Contraindications

A post-feeding breast lift can only be performed after lactation has ended. Among other contraindications:

severe diseases of the cardiovascular system;
problems with blood clotting;
diabetes mellitus in the stage of decompensation;
infectious diseases;
next pregnancy;
cancerous tumors.

Types of breast surgery after breastfeeding

Depending on the complexity of the case, the operation lasts from 1 to 3. 5 hours. It is performed only under general anesthesia.

Mastopexy

During an aesthetic operation aimed at correcting the shape of the bust, the surgeon will perform a soft tissue lift, restore the correct shape of the areola and nipples.

If there is little loss of shape, a periareolar mastopexy is performed. The doctor will make an incision around the areola, tighten the tissues and skin. Traces of cosmetic stitches will be invisible, as they coincide with the contour of the areola.

For moderate changes, vertical mastopexy is used. A neat incision from the areola to the crease under the breast allows the doctor to effectively remove excess tissue. If the changes are significant, a T-shaped mastopexy will be needed. The vertical incision is complemented by a horizontal one - in the inframammary fold. Even a large bust can be given a harmonious look, the nipples should be correctly positioned, and stretched areolas can be reduced.

Mammoplasty

Mammoplasty after childbirth is an operation to increase or decrease the mammary glands. In case of excessive tissue stretching, reduction mammoplasty is performed. To do this, an incision is made in the form of an anchor. The surgeon relieves the patient of excess glandular tissue and fatty deposits, forms a beautiful bust.

If the mammary glands lose their elasticity and volume, an operation is performed to increase the breast after childbirth - augmentation mammoplasty. To give a beautiful shape, endoprostheses made of safe medical silicone are used. Implants are placed under the pectoral muscle, mammary gland, or both.

Sometimes a woman needs to put in order only the areola and nipples. In this case, SM-Plastika offers an operation to correct the nipple-areolar complex. It will solve the problems of disproportion, retraction or stretching of this zone.

Rehabilitation and results

After the operation, the SM-Plastika doctor will prescribe the necessary medications and, if necessary, advise on the procedures for lymphatic drainage.

Peculiarities:

The recovery period lasts at least a month.
Compression garments must be worn.
Maintain personal hygiene.
It is not recommended to lift weights, do exercises.
Banned - hot bath, swimming pool, sauna, solarium.

Outwardly, the result of the operation is noticeable almost immediately. It is possible to reduce the sensitivity of the nipples, but it will recover within 3 months. The traces of the seams will fade and become invisible. In addition, they are mainly performed in the natural folds of the skin, where they are visually hidden.

Benefits of contacting the SM-Plastika center

The latest diagnostic equipment, own laboratory.
Experienced high level plastic surgeons.
Modern safe drugs for anesthesia.
Quality endoprostheses.
Comfortable hospital with everything you need in the first hours after plastic surgery.
Polite, attentive staff.

You can get detailed information about a breast lift after childbirth, clarify the price and sign up for a consultation with a plastic surgeon at SM-Plastika by calling +7 (495) 777-48-05 or through the form on the site.

Still have questions?

Please leave your question. Our specialist will contact you shortly.

Plastic surgery after childbirth - plastic surgeon's appointment

Plastic surgery after childbirth

Stretch marks, skin "apron", sagging breasts and excess fat are almost inevitable consequences of childbirth. Diets and sports training can not always cope with them. Plastic surgery is able to restore the elasticity of the breast, the contours of the abdomen and the normal shape of the genitals.

Intimate plasty after childbirth

If a woman undergoes an incision in the perineum after childbirth - an episiotomy, then the geometry of the perineum changes and rough scars remain. Perineoplasty - perineal plastic surgery helps to return the normal forms of the intimate area and get rid of discomfort.

Intimate plasty is indicated for stretching or prolapse of the vaginal walls, bladder prolapse and urinary incontinence, pain during sex, vaginal dryness, deformation of the labia.

Operations in the intimate area last 1-2 hours, the recovery period is about a month. At this time, you need to give up sex, going to the sauna, tight underwear, tampons and playing sports. The final form of the genitals is taken a few months after the operation.

The operation is performed under general anesthesia and lasts 2-3 hours. Breast lift can be performed simultaneously with breast reduction or enlargement, as well as with tummy tuck.

Postpartum tummy tuck

Postpartum abdominoplasty indications are stretch marks, abdominal wall muscle dehiscence and caesarean section scarring. The operation allows you to remove excess skin, tighten muscles and restore the contours of the abdomen.

In a tummy tuck, the surgeon strengthens the muscles with special threads, removes excess fat, tightens the skin and repositions the navel. During abdominal surgery, you can move the scar from a caesarean section below the bikini line.

If you only need to tighten the skin, a mini abdominoplasty is performed - an operation in the bikini area without moving the navel.

When the rectus abdominis muscles diverge and the anterior abdominal wall prolapses, endoscopic abdominoplasty is performed. The operation takes place without incisions through small punctures above the pubis and in the navel.

Any type of tummy tuck is performed under general anesthesia and lasts about three hours. The operation is carried out no earlier than six months after the end of feeding.

Tummy tuck can be combined with liposuction. If the skin is elastic enough, it is possible to pump out fat that has been delayed after childbirth on the hips, buttocks and other parts of the body through thin needles, without serious surgical intervention.

Correction of scars and scars after childbirth

After a caesarean section, transverse or longitudinal scars remain on the abdomen. Usually they are thick and rough, because gynecologists apply stitches in one layer, not in layers. In this case, the scars are depressed.

In this case, the plastic surgeon removes the skin of the scar and applies new sutures that will look more aesthetically pleasing.