Exercising While Postpartum: Tips From a Sports Chiropractor

Did you or someone you know give birth recently? Are you or they itching to get back to activity? Does exercising while postpartum give you stress or anxiety? Here is my guide of helpful tips to use during the fourth trimester and how I am easing back into training. I would like to preface this by saying this is not medical advice, please listen to your medical provider when you are cleared to return to certain activities. I am taking what I have learned during my time postpartum and viewing it through my specialty lens of movement and performance. Everyone’s background and journey is different, so please do your best to use this as a guide to exercising while postpartum and not compare yourself to mine or anyone else’s journey.

At the time of writing this I am 6 weeks and 3 days postpartum with my first pregnancy at 36 years old. I am a former Division 1 swimmer and current triathlete, and did my best to be in as best of shape during my pregnancy in hopes that my recovery would be easier. Due to my baby being breech the entire pregnancy, I had an uncomplicated, planned c-section . By week 4, I was cleared to swim and increase my training, which is not the normal timeline. By week 3, I started doing an easy strength workout once a week and I tried walking about a mile most days. I didn’t swim until week 6 and haven’t really increased much of my training yet. 

Tip 1: Prep Your Mind For The Long Game

This recovery is an ultramarathon and has plenty of highs and lows.

Whether you had a c-section or vaginal delivery your body has been through a lot and has dramatically changed in a short period of time; it is going to take a long time to recover. Some days your body will feel great and you’ll want to workout, and other days you will have a lot of pain and will just want to lay down and not move. Not to mention you will be sleep deprived.

The lack of sleep was a big change for me. I have noticed my mind and body feel best when I get outside for fresh air and even more so with a walk. Just getting out of the house, with or without the baby, has been a game changer. Once I felt ready to leave the house and felt comfortable taking my son out in public, I had a standing coffee date with a friend. I started to feel trapped in the house, which was starting to take a toll on me mentally. Getting outside is good for me and the baby.

Tip 2: Rest!

Do not rush your recovery.

There is no shame if you do not bounce right back to working out. I still think about how this is the least amount of activity I have done for this long of a stretch of time. But I have to also remind myself that my body is repairing itself from a major surgery and it is single handedly fueling my baby, and that is plenty of activity. Your mind might be ready to workout, but your body might not be ready. It is safer in the long run to take it slow than rush back into things:your future body will thank you. 

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Tip 3: Get Your Fuel In

Regardless of whether you are training or not.

Your body is doing amazing things, and it needs proper fuel in order to do its job. Just as if you were training for an Ironman, marathon, or century ride you need to give your body enough fuel to do so. I know how hard it is to plan and cook during this time, so plan ahead. If it’s an option, have friends or family help you out, it makes your life so much easier. I love to cook, but I haven’t wanted or had much time to cook, and having precooked meals ahead of time and freezing them has been a lifesaver. I also have been extremely fortunate to have my parents bring a couple of meals once a week and I am using a meal delivery service every other week. All those things have taken the stress away from planning the next meal.

This journey has been such an enlightening experience, and I have learned so much about my body’s newfound capabilities. I have so much more respect for every mother out there- you are all so inspiring. Being newly postpartum is quite the mental and physical game, and I am excited to find and plan my next race.

If you want to follow my exercise and postpartum journey, follow me on Instagram. You can find most of my workouts documented and how I am easing back into my pre-pregnancy exercise levels.

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