I realize that being a man and writing about exercises after pregnancy and childbirth is a strange thing to do. Still, having helped hundreds, if not thousands, of women recover after birth, I’ve noticed some things, and I want to share them with you here.
Pregnancy and childbirth place significant stress on a woman’s body. Whether a person gives birth naturally or via c-section, there is still a considerable recovery period, which most women ignore. The recovery / ignore cycle tends to get worse the more babies someone has!
I’ve been inspired to write an article by a recent episode of my podcast with Peter Lap, founder of the Super Affordable Healthy Postnatal Body Program. We discussed Peter’s expertise and experience and highlighted five key areas, which I’ll discuss below.
Diastasis Recti: Understanding and Rehabilitating a Common Issue
One of the most common concerns of new mothers is diastasis recti, a condition characterized by the separation of the abdominal muscles. This can lead to a weakened core, back pain, and other discomforts. The key here is to accurately measure the size of the split so that you can tell if there is any change over time. Physicians commonly measure it with fingers, but no ‘subjective’ data exists. Two different physicians will get two different ‘finger’ measurements. Peter recommends measuring the gap yourself with your hand; this way, you can track changes over time. There are many ways of treating diastasis recti, from doing nothing to specialized exercises; surgery isn’t always necessary, but you must have patience. It takes time for the muscles to get back together, and it may never go all the way, but with exercise, you have some control, and your core will get stronger (1). Yes – I will plug Peter’s course here because I think it is a very affordable way to get some excellent guidance on exactly which exercise you can do. Check it out at https://www.healthypostnatalbody.com/
Strengthening the Glutes: A Key to Postpartum Alignment
Pregnancy often shifts a woman’s center of gravity, impacting posture and weakening the glutes. This means the glutes (the muscles around your hips) can weaken. The body also tends to compensate and use other muscles, further adding to the weakness of the glutes and the “mummy butt” look of a flat butt, or bottom as we like to say in the UK. Strengthening these muscles through exercises like glute bridges, kickbacks, squats, and lunges can be a great way to get this area fired up again. Peter points out that the six-week post-birth period offers an ideal window to begin incorporating these exercises into your routine. I recommend a tool called the Pelvicore Ball by https://www.pelvicsolutions.com/ This allows resistance to be placed on all the muscles around the hip and pelvic floor simultaneously, no matter which lower-body or upper-body exercise you do.
Here is a quick video series of how to use the Pelvicore Ball, from beginner to advanced exercises.
C-sections and Postpartum Recovery: Tailoring Your Approach
For women who have undergone C-sections, the recovery process may be slightly different and require more time. Most new mothers don’t think about altering their regular movements to acknowledge that they recently had major surgery. Massaging the scar and keeping it mobile can help reduce the redness and help with the healing. Using your everyday actions to help you get strong is also a good idea. Things like pushing prams and performing stretches for the back and shoulder muscles, specifically targeting the pectoral muscles and those beneath the shoulder blades. These exercises promote healing and prevent potential complications.
Lifestyle Medicine: Supporting Recovery Through Holistic Practices
As you know, I’m a fan of lifestyle medicine. This approach encompasses evidence-based practices such as a whole-food diet, regular physical activity, sufficient sleep, stress management techniques, avoidance of harmful substances, and fostering positive social connections. Granted, having a new baby throws a curveball into healthy habits. However, I see it as an opportunity to establish new routines that help incorporate these elements into your daily life. It’s a chance to reset and re-establish priorities for yourself and your baby.
Making Postpartum Recovery Accessible: The Journey Towards Affordable Options
On the podcast, Peter said something that I had never heard before. He believes that high-quality postnatal care should be accessible to all. For him to back that statement up, his online programs are very affordable, ensuring that every woman has the opportunity to regain their strength and confidence after childbirth. His weekly newsletter, a rich resource filled with practical advice and insights, is encouraged for further learning and support and is free! https://www.healthypostnatalbody.com/
Remember, every woman’s postpartum experience is unique. It’s crucial to listen to your body, seek guidance from healthcare professionals, and find the strategies that work best for you. With the proper support and knowledge, you can embrace motherhood while prioritizing your health and well-being. If you want to work with me using specific exercises and lifestyle medicine to help you recover and return stronger than ever, email me at ed@edpaget.com, and I’ll see if I can help.
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Over the last 10 years Ed has been building a YouTube library to help people manage their own pain or movement limitations and increase performance through exercise. He regularly adds videos so be sure to subscribe and visit regularly
"Oh My Gosh- I am ALREADY feeling relief after a few days! I used to wake up 2-3 times a night with shooting pain that anti inflammatories couldn't touch. Now I have been waking up just because I want to notice what it feels like to lay in bed pain free- THANK YOU!."
"When I first started with your program I was experience a lot of pain. Walking was difficult. I had to stop and catch my breath every few minutes and lean against a wall for support. Now when I walk with my husband we go for over an hour. I never had to sit down and stop...and, hardly any pain!!! 😊😊 I can’t thank you enough."
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