As a new mom, you want to feel strong and confident in your body again, but it can be challenging to know where to start. In fact, many new moms unknowingly make mistakes that slow down their recovery and prevent them from regaining their strength. The good news? You can avoid these pitfalls and rebuild your body the right way!
Here are the 5 most common postpartum mistakes that could be holding you back—and how you can fix them.
1. Jumping into Intense Exercise Too Soon
It’s tempting to dive back into high-impact workouts as soon as you’re cleared for exercise. However, your body needs time to heal. Intense exercise too soon can lead to worsened diastasis recti (separation of the abdominal muscles) or strain your pelvic floor, which could result in bladder leaks or even pelvic organ prolapse. In fact it can take up to 12 weeks or more after baby before your body is ready to tackle high-impact workouts successfully.
Fix It: Start with gentle, pelvic floor and deep core-strengthening exercises first and give your body time to rebuild from the inside out. Avoid high-impact movements like running or jumping until you've built a strong foundation. Instead, focus on low-impact activities such as walking, breathing exercises, and pelvic tilts, gradually progressing to more challenging movements as your strength improves. Waiting at least 12 weeks before resuming intense exercise ensures your body has time to heal properly and reduces the risk of long-term problems. Listen to your body—symptoms like bladder leakage or vaginal pressure means too much, too soon!
2. Focusing on the Surface
Focusing only on losing the baby weight or toning the surface muscles without addressing the deeper core and pelvic floor is one of the biggest mistakes new moms make. These muscles form the foundation of your recovery, and if they’re weak, any workout you do won’t be as effective.
Fix It: Go deep: strengthening your pelvic floor and reconnecting with your deep core is essential for overall recovery. Incorporating simple pelvic floor exercises and breathing techniques can make a significant difference in how your body heals. Again, rebuild from the inside out!
3. Doing the Wrong Exercises for Postpartum Recovery
Many moms turn to crunches or traditional ab exercises to flatten their belly, but these exercises can actually make things worse. If you have diastasis recti or a weak pelvic floor and do these exercises too soon, they could cause further separation and increased pressure to the pelvic floor, leading to long-term issues.
Fix It: Avoid exercises that put strain on your midsection until you’ve properly healed. Instead, focus on exercises that promote deep core engagement, such as pelvic tilts and tummy tucks, which gently rebuild strength without causing harm.
4. Neglecting Posture During Everyday Activities
Many new moms focus on targeted exercises to get their body back, but they often overlook the importance of good posture in everyday movements like lifting, feeding, and even sitting. Poor posture puts unnecessary strain on the core and pelvic floor, making it harder for these muscles to recover and can even lead to persistent back and neck pain and discomfort.
Fix It: Pay attention to your posture during everyday activities. Practice aligning your spine and engaging your core when lifting your baby, sitting for feedings, or moving throughout the day. Small adjustments, like lifting from your legs instead of your back or supporting baby with pillows during feedings, can make a significant difference in your recovery journey. These mindful habits build a foundation of strength that supports everything else you do.
5. Not Prioritizing Your Recovery
New moms often focus all their energy on caring for their newborns and other family members and push their own recovery aside. This can result in ongoing weakness, discomfort, and frustration. Your recovery isn’t selfish—it’s essential for you to feel your best and be able to care for your baby long-term.
Fix It: Dedicate time to your recovery, even if it’s just a few minutes a day. Gentle exercises that strengthen your core and pelvic floor, along with self-care, will help you feel stronger and more energized to handle the demands of motherhood.
Putting it All Together
In the rush to "get your body back," it’s easy to skip the foundational steps of recovery, such as proper breathing, pelvic floor & deep core activation, and posture alignment. By avoiding these common mistakes and focusing on some "me time" to recover properly, you can rebuild your strength, prevent long-term issues, and finally feel at home in your body again after pregnancy.
If you are experiencing bladder leakage, vaginal pressure, pain, bowel symptoms, or other pelvic floor concerns, whether you're pregnant, recently given birth or are well past the postpartum stage, book a complimentary virtual consultation here to discover how you can alleviate your symptoms through exercise.
About the Author:
Angela is a licensed physical therapist and owner of My Pelvic Therapy, an innovative virtual physical therapy practice designed to provide discreet, at-home solutions for women navigating common pelvic floor problems such as bladder leakage, pelvic organ prolapse, and discomfort during intimacy. She received her physical therapy degree from Duke University, biology degree from University of Illinois, and has been a trusted pelvic health expert for 21 years.
You can contact Angela at angela@mypelvictherapy.com. You can also find her on LinkedIn, Instagram, and Facebook.
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