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Hello Momma, you’ve made it through the miracle of birth, and now you’re hearing about that magic number – six weeks. This timeline isn’t pulled out of thin air, it’s based on how your amazing body heals postpartum. Regardless of how you gave birth, your body needs about 6-8 weeks to help your uterus bounce back to its previous size and your incision from a cesarean delivery to heal. I’m a prenatal and postpartum chiropractor in Northern Virginia.
We work with all of our postpartum patients on how to get back into a routine of movement that respects the pace of your body’s recovery. This isn’t about rushing back to the gym, but about building functional strength that makes your everyday life easier. Remember, your little one is going to get heavier each week. Healthy movement can help you lift them without discomfort or strain. You’ve got this, momma!
The first five days are for you to stay in bed or remain as horizontal as possible. Don’t worry about meals, let your partner, family, or friends serve you in bed. Have other kids? It’s a great chance to bond while you rest! Play board games, watch movies, or color together right from your bed.
Now, let’s talk about reconnecting with your diaphragmatic breath. During pregnancy, your body undergoes various physical changes, including the expansion of your ribcage and the upward shift of your diaphragm to accommodate your growing baby. This affects your usual breathing mechanics. As your body starts reverting to its pre-pregnancy state, it’s important to relearn proper diaphragmatic breathing.
Why is this important, momma? Because diaphragmatic breathing helps increase oxygen levels in your blood, promotes muscle relaxation, and improves core stability – and you don’t even have to do crunches for this! All these benefits are crucial for your healing during the first postpartum week. So, relax and breathe, momma, you’re doing great!
Whether you had a vaginal or cesarean delivery, your pelvic floor and body still undergoes 9-10 months of change during pregnancy which is why it is important to focus on reconnecting with your pelvic floor muscles as your body heals.
In order to fully restore your pelvic floor and spinal alignment, the pelvic floor muscles need to be able to contract and relax just like any other muscle in your body.
Just as you wouldn’t start a bicep curl with your elbows already at a 90-degree angle, it’s not beneficial to solely focus on contracting your pelvic floor muscles postpartum. Many experts may advise this, but we know better. The relaxation part and taking your pelvic alignment is important!
First, focus on deep, diaphragmatic breathing. As you inhale, intentionally relax your pelvic floor. Then, as you exhale, that’s the time to contract your pelvic floor. You also want to be able to perform quick contractions of your pelvic floor muscles as well as long holds. Think of squat jumps versus a wall sit…but for your pelvic floor!
If you need some assistance, schedule an appointment with Dr. Khan before six weeks! Not every postpartum chiropractor will do this before you get the OB/GYN clearance, but I do recommend it. We can help you with breathing exercises and appropriate movement that will help you heal well even before that six week mark. You can find a provider near you here!
By the beginning of the third week postpartum you have been in all those funny poses you’ve been trying to master for the perfect latch or pump suction. It’s a whole circus act and we understand it’s not easy on your body.
You might be feeling a bit stiff around your neck, shoulders, and lower back. But don’t worry, we’ve got just the trick for you – full body mobility.
Imagine some gentle, soothing stretches that you can do right in the comfort of your own bed. These will get your blood pumping, easing those aches and pains that come with these first couple of weeks.
Focus your energy on your chest, upper back, hips, and abdominal area. If you’ve had a cesarean delivery, pay special attention to your abdominal muscles, ribcage, and spine to prevent your scar from tightening.
But remember, it’s all about listening to your body. If something doesn’t feel right, it’s okay to slow down and modify the movement or choose another. Remember, whatever you choose to do, go slow and always listen to your body. If a movement feels painful, then you are likely not ready for that movement and you may need to modify or pick a new movement.
Your core and pelvic floor were stretched to the max during your pregnancy journey? It’s a bit like a rubber band that’s been stretched out – it needs a little love to bounce back to its former glory.
Towards the end of your pregnancy, you may have noticed that contracting your core became quite the workout. You had to tweak your usual core exercises to accommodate this change.
Well, just like you, your core won’t bounce back without a little nudge in the right direction.
Now, if you’ve been working on core contractions and strengthening throughout your pregnancy journey (kudos to you, by the way), your path to restoring your core will be a little smoother. Thank muscle memory for that!
But no matter what, your core muscles will need some extra love and attention during your postpartum recovery journey. The quicker you introduce gentle core exercises, the sooner you’ll find yourself regaining your strength.
Your strength is our priority. At this point, you can focus on the following exercises: bird dog (only legs), seated rows with a light resistance band, thread-the-needle, and assisted hip hinges
Your core and hip musculature did most of the heavy lifting during your pregnancy and delivery, so you do not want to forget about reconnecting with them postpartum!
During those early weeks postpartum, you are spending a ton of time sitting on your butt, which can weaken your hip musculature. Think about it. If you are constantly sitting on a muscle, then it is not working and therefore not getting stronger.
So don’t forget about your glutes in your postpartum recovery. Strong hip muscles help to reduce common pains like pubic symphysis pain, SI joint pain and inner thigh pain. Glute bridges, hip thrusts and clamshells are all movements you can perform in a slow and controlled manner early postpartum.
By the time you’re six weeks postpartum, as you feel ready, it’s a great time to reintroduce more holistic, functional movements to your daily routine.
The exercises you incorporate should be your trusty sidekicks, making everyday tasks a breeze.
Such as, squats, step ups, rows, and overhead presses. You are already doing all these movements on a daily basis. We want to ensure optimal strength to keep you going.
Ease back into these functional movements at your own pace. Make sure you’re focusing on proper breathing, engaging your core, and really feeling the burn in the muscles you’re working. You’ve got this, super mom!
Way to go, Momma! You’ve powered through your first six weeks postpartum, and you’re likely good to go for a return to exercise from your healthcare provider.
At this point, we can gradually introduce dumbbell weights into your routine, and progressively return to regular strength training. You’re doing amazing, and we’re here cheering you on every step of the way!
If you haven’t already seen a postpartum chiropractor, make sure to schedule an appointment with Safe Haven in Ashburn, VA. Not every chiropractor is trained in postpartum care, but I do recommend finding someone who is certified in providing you the care you deserve. We can help you create an individualized approach to your return to exercise, offering guidance on what you can and cannot do based on your specific recovery needs.
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