How Long Does it Take to Recover Postnatal?
The magic 6 weeks is NOT enough time to recover after birth!!
Pregnancy is often referred to as a marathon. Women will seek out support, advice and education on how to best manage pregnancy but then the baby arrives and women are often under-prepared for the recovery after. I tell new moms, that it takes the baby 9 months to grow, and it will take many women at least 9 months for you to recover. Now I know that’s not what many want to hear, but it is the best mentality to have if you want to set yourself up for success in this postnatal period, and beyond.
Pregnancy can be hard work!
It’s important to know and appreciate everything your body just endured the past 9-10 months. Organs moved around, the diaphragm was pushed up further into the ribcage to fit the fetus, which decreased its efficiency when breathing. There was an increased strain on the pelvic floor as your baby grew, as well as through the labour and delivery process. Even with a cesarean delivery, your pelvic floor is NOT safe from injury and strain.
The pelvic floor and abdominals work together, so any injury/surgery affecting the abdominals will also create dysfunction through the pelvic floor. And since a C-section is MAJOR abdominal surgery, cutting through 7 layers of skin, muscle, and other tissues to reach the uterus, it is important we get those muscle groups working well together again.
Significant amounts of hormones are also working their way through your system, creating ligament laxity that will exacerbate aches and pains. Add on to all of that, the sleep deprivation you are likely experiencing.
Expectations of The Postnatal Period
Postnatal recovery is not a quick and easy journey by any means and it varies so much from individual to individual. And it doesn’t help that our culture is so focused on “bouncing back” after birth.
This week in clinic a woman presented to me at 5 months post c-section with pain and tightness that was restricting her from returning to her regular exercise. In theory, women can return to running and high-impact exercise at 12 weeks post birth but the reality is that many women are not ready at this point and it is important to normalise this for women as there is so much pressure to be back to yourself post birth.
However, another lady presented to me at 9 weeks postnatal and everything is looking great. Pregnancy and birth have not had too much of an impact on her physical health and she is planning her return to exercise.
Did any of those women do something right or wrong????? No. How our bodies experience pregnancy and birth varies and most of this is out of our control so be kind to yourself if you are struggling right now. It will get better but pushing yourself when your body needs rest and nourishment is not a great idea.
The Reality
I did a little survey on Instagram this week with women asking how long they felt it took them to recover after birth.
NOBODY responded with 6 weeks!!!!!!
13% felt they recovered in 6-12 weeks
25% said 3-6 months
62% said 6 months+
It is a complete myth that you are perfectly well again at 6 weeks post-birth. The 6 week appointment with the GP is often the last contact women have with a health professional after birth and is seen as a “sign off” to return to exercise but in reality it is the beginning of building back up strength in the body again.
A Realistic Time Frame
As a pelvic health physiotherapist who has worked with thousands of women both in person and online, here is a more realistic postnatal recovery time frame.
Weeks 0-2
Prioritise rest and sleep
Reconnect with your breath and pelvic floor
Weeks 2-4
Begin short walks as you are able
Reconnect with deep core and pelvic floor
Weeks 4-6
Still prioritise rest and sleep
Continue to connect to core and pelvic floor
Increase walking gradually
Begin gentle body weight exercise
Weeks 6-12
Begin re building full body strength
Start low impact exercise
Progress core and pelvic floor exercises
Week 12- 26
Potentially add in impact training such as running
Progress full body strength
Don't forget single-leg strength
Continue pelvic floor and core exercises
6 months +
Return to pre-pregnancy level of activity as able
Support
If this feels overwhelming book an appointment with a women's health physiotherapist to help guide you along this journey.
There is so much pressure to "bounce Back" by 6 weeks after birth but this is not realistic.
The Postnatal Pilates Programme
I have created The Postnatal Pilates Programme to support women in their postnatal recovery back to full strength. This is an online, on-demand programme with 4 levels of classes, progressing in difficulty. Each workout is 10-25 minutes so you can fit them into your hectic schedule.
There are videos tailored to specific postnatal conditions:
pelvic floor, diastasis
Safe, expert-led classes for postnatal exercise
All from the comfort of your own home and just 15 euro per month.
Find out more here: The Postnatal Pilates Programme