Moving again after your postnatal check: a gentle stage-by-stage plan
From short walks to your first gentle workout, a stage-by-stage guide to returning to movement after birth, with the signs that say slow down.
By PreggieLover 3 min read
Somewhere around the second month, many mums feel a pull to move again. Maybe you miss your morning jog, your dance class or simply the feeling of being strong. Maybe you just want to walk to the shops without feeling wobbly. That instinct is good. The key is to build up gently, listening to your body rather than a calendar, and checking in with your midwife or doctor along the way.
Everyone heals at a different pace. A caesarean, a difficult tear, anaemia or a long labour can all mean taking things more slowly. The stages below are a general guide, not a race.
Stage one: the first weeks
In the early weeks, your job is to heal. Movement here is about circulation, breathing and getting comfortable in your body again.
- Short walks around the house, then outside, as you feel able.
- Deep, slow breathing, letting your ribs and tummy widen as you breathe in.
- Gentle pelvic floor exercises, if you feel comfortable, once you can pass urine normally.
- Rolling onto your side to get out of bed, especially after a caesarean.
If your bleeding becomes heavier or turns bright red again after you have been more active, that is a sign to rest and, if it continues, to call your midwife.
Stage two: your postnatal check
Most mums have a postnatal check with their doctor around six to eight weeks after birth. This is a good moment to talk about exercise. Some questions you could ask:
- Is my wound or tear healing well enough for more activity?
- Is there any sign of a gap in my tummy muscles?
- I sometimes leak or feel heaviness down below. Could I see a pelvic health physiotherapist?
- Is there anything about my birth that means I should wait longer?
Write the questions in your phone before you go. It is very easy to forget everything once you are in the room with a baby on your hip.
Stage three: building a base
Once you have the go-ahead, think "foundations" rather than "workout". Good options at this stage include:
- Brisk walking with the pram, gradually adding a few minutes or a gentle hill.
- Postnatal Pilates or yoga led by someone trained in postnatal recovery.
- Swimming, once your bleeding has stopped and any wound has healed.
- Simple strength moves like supported squats, bridges and wall press-ups.
Aim for a little, often. Ten minutes while the baby naps counts. Breathe out as you do the effort part of a movement, and gently draw up your pelvic floor as you go.
Stage four: stepping up
High-impact exercise such as running, jumping or intense classes puts a lot of pressure on a healing pelvic floor. Many physiotherapists suggest waiting until at least around three months after birth, and only once you can walk briskly, do basic strength work and manage pelvic floor exercises without leaking, heaviness or pain. Building up with a walk-run programme is kinder than going straight back to your old distance.
Signs to slow down
Stop and get advice from your midwife, doctor or physiotherapist if you notice:
- Leaking urine or wind during exercise.
- A heavy, dragging feeling in your vagina, or a feeling that something is "coming down".
- Pain in your pelvis, back, wound or tummy.
- Doming or bulging along the middle of your tummy when you move.
- Bleeding that returns or gets heavier.
These are not signs of failure. They are information, and a good physiotherapist can help you build back safely.
Strength for the journey
Isaiah paints a picture of God as a shepherd who "shall gently lead those that are with young." (Isaiah 40:11). He is not a drill sergeant shouting at you to push harder. He leads gently, at the pace of the mother and the lambs.
A few verses later, the prophet adds: "He giveth power to the faint; and to them that have no might he increaseth strength." (Isaiah 40:29). Strength returns step by step, and you are not walking alone. Some mums like to use their pram walks as prayer walks, praying for each house they pass or simply breathing a thank you with each step.
A prayer as I start moving again
Lord, thank You for every step my body can take. Help me to be patient with my healing and wise about what I ask of myself. Lead me gently, renew my strength and let my movement be a quiet way of praising You. Amen.
Frequently asked questions
When can I start running after having a baby?
Many physiotherapists suggest waiting until at least around three months after birth, and only when you have no leaking, heaviness or pain. Ask your doctor or a pelvic health physiotherapist first.
Can I exercise before my six-week check?
Gentle walking, breathing and pelvic floor exercises are usually fine in the early weeks if you feel comfortable. Save more strenuous exercise until you have been checked.
This article is for general information and encouragement, not medical advice. Please talk to your doctor or midwife about your own health and your baby's.
