It’s Time to Rethink Postpartum Recovery
Most new moms are told the same thing: wait six weeks, get cleared at your postpartum checkup, then go back to “normal life.” But what if we told you that this timeline might be outdated—and that waiting could actually be holding you back?
Pregnancy and childbirth are not only medical events—they are profound musculoskeletal ones. The truth is, pregnancy and birth don’t just affect your uterus. They are major events that impact your muscles, joints, posture, breathing, and more! And just like any athlete recovering from a big physical event, your body deserves support. Yet at six weeks, many women are told it’s okay to resume exercise, lifting, or even running—with little to no assessment of their core or pelvic floor.
Pregnancy and Birth: A Musculoskeletal Marathon
Your body goes through a LOT during pregnancy:
- Your abs stretch over 100% of their normal length at 38 weeks pregnant.
- Your pelvic floor muscles stretch up to 250% during delivery.
- Your posture changes, your balance shifts, and your ligaments become more flexible.
Now imagine trying to run a race or lift heavy weights after that—without rehab. That’s what many women are doing, and it’s no surprise that incontinence, prolapse, back pain, and core weakness often show up during or after return to exercise. After delivery, the pelvic floor and surrounding structures don’t simply “bounce back”—they required targeted rehab, just as one would expect after surgery or an athletic injury!!
Common Doesn’t Mean Normal
It’s normal to hear that leaking urine or pelvic pressure is “just part of being a mom.” But let’s be clear: common does NOT mean normal! Studies show that over a third of postpartum runners experience pain or incontinence upon return to activity. These may present immediately or surface months later due to unaddressed dysfunction of the pelvic floor or core musculature.
So, When Should Rehab Start?
The good news?! You don’t have to wait six weeks to start caring for your body. Gentle rehab can safely begin right after delivery (even with a C-section!). Think of it like a gradual, guided return to movement—the same way you’d recover from an injury.
This might include:
- Breath work and pelvic floor relaxation
- Gradual and gentle walking or movement as tolerated
- Exercises to support posture and reduce strain while feeding or holding your baby
- A return-to-run program that starts AFTER you’re symptom-free with walking
For runners or active moms, jogging might start around 8 weeks postpartum—but only if you’ve rebuilt strength, passed readiness screens, and aren’t experiencing any pelvic floor symptoms.
Why Pelvic PT Matters
Your pelvic floor supports EVERY movement you make—from lifting your baby to laughing with your partner to running a 5K. If it’s not functioning well, high-impact exercise can do more harm than good.
Working with a pelvic floor PT helps:
- Make sure your pelvic floor muscles are actually working right
- Build strength, control, and coordination in a safe way
- Prevent or reduce issues like leaking, pain, or pressure
- Support your goals—whether that’s walking your dog, lifting weights, or training for a marathon
We guide you step by step so that your recovery isn’t random or one size fits all.
Bottom Line: You Deserve Taking the Guesswork Out of Postpartum Recovery
Postpartum rehab shouldn’t be an afterthought months to years into experiencing unwanted symptoms. Whether you’re a seasoned athlete or just trying to feel like yourself again, you deserve care that treats the whole you!
Our expert pelvic health team at Apex Physical Therapy is here to guide you every step of the way — from early rehab to full return to sport. Let’s get you feeling strong, confident,