07/27/2026
Returning to exercise postpartum
Returning to exercise postpartum can feel overwhelming. After pregnancy, birth, sleep deprivation, and major physical changes, many people feel pressure to “get back” to movement as quickly as possible. As a physical therapist, I want to reframe that idea: postpartum exercise isn’t about bouncing back, it’s about rebuilding safely and intentionally.
Your body goes through significant changes during pregnancy and delivery, regardless of how you gave birth. Core muscles are stretched, pelvic floor demands shift, joints may feel different, and overall strength and endurance are often reduced. Jumping straight into high-intensity workouts can lead to pain, leakage, heaviness, or lingering symptoms that signal the body isn’t ready yet.
The early postpartum period is about restoring foundations. This includes reconnecting with breathing, gently rebuilding core and pelvic floor coordination, and reintroducing strength in a way that supports daily life; like lifting your baby, carrying car seats, and walking without discomfort. These basics matter far more than how much weight you’re lifting or how fast you’re moving.
Progression is key. Exercise should gradually increase in intensity as your body shows it can tolerate more load without symptoms. Learning how to listen to feedback of pain or pressure allows you to progress with confidence instead of pushing through and risking setbacks.
Postpartum exercise also needs flexibility. Some days movement might look like a short walk or a few minutes of strength work, and that’s enough. Consistency over time matters more than perfection.
Returning to exercise postpartum is a process, not a timeline. With patience, support, and the right guidance, movement can once again feel strong, empowering, and sustainable, not rushed or forced.
Looking for a Physical Therapist?
Check out my physical therapy and strength training services if you are interested. Don’t want to commit to sessions? Schedule a one time virtual assessment here, or just follow along for my free content on Instagram and Youtube.
Looking for a postpartum program by a Physical Therapist?
Click here for my postpartum program. Check out my physical therapy and strength training services if you are interested. Don’t want to commit to sessions? Schedule a one-time virtual assessment here, or just follow along for my free content on Instagram and Youtube.
