Exercise can be so so key when you are a mum and so many people I work with and talk to are desperate to get back to their former routine, jeans and get time for them. Having had 2 babies and about to have the 3rd I completely get it.
Why should I wait?
- Your pelvic floor deserves a break. After 9 months of carrying a baby it’s had a lot of extra work to do, then there is the act of pushing out a baby. It’s understandable that it may need some R&R time. Jumping back into high impact workouts will put extra pressure on the pelvic floor muscles, preventing them from recovering properly and potentially damaging them further. A weak muscle is a muscle that is easier to damage. It is NOT right to need to wear protection in your pants when you exercise. Leaks should not be the norm.
- Your body has had 9 months of carrying a baby around. It takes 9 -12 months to recover nutritionally, so why would it take any less time to recover your physical body?
- You need a good, strong, solid foundation before you build. Your core is your floor. So get that strong and the rest will follow. Your lower abdominals, pelvic floor, the postural back muscles and the obliques all functions together to provide your stable base. Don’t rush into running, lifting, jumping in order to have it crumble away under you.
How long to wait:
A lot of the time this is individual and depends on your previous fitness, how many babies you have had and how your pelvic floor function and core were before. But I recommend you wait a good 4-6 months and build up slowly. Listen to your body.
Things to watch out for:
If you feel a dragging or heaviness in your pelvic floor.
Have pain in your lower back, pelvis or abdominals.
Leaks when exercising.
It generally feels uncomfortable or wrong.
Go back to working on your core, get stronger and then try again in a couple of months.