When Can I Start Exercising After a C- Section?
When Can I Start Exercising After a C-Section?
After being pregnant for what feels like FOREVER… you may be itching to get back moving again, but be wondering:
Is it safe for my c section to start exercising yet?
Where do I start with getting back to fitness postpartum?
Are there any considerations for post natal fitness that I should know about
Is it any different if I’ve had a C section?
As a pre- and postnatal Personal Trainer based in Newport and Caerphilly, South Wales, the question of when you can start exercising after a C-section is super common, and as a C-section mum myself, this is a question I LOVE to dive into.
In this blog post, I’m going to help you understand your postnatal recovery timeline (specific to having a C-section), break down when and how to introduce different types of movement and exercise, and when to get professional help.
Safe Exercises for the First 6 Weeks Postpartum
When it comes to moving your body in the first few hours and days after a C-section, it’s likely that as soon as your epidural has worn off, the hospital staff will encourage you to start walking a little bit to prevent blood clots from forming, and you’ll be able to lift and care for your baby.
Walking for longer than a few minutes or lifting something heavier than your new baby (even typical items like a baby car seat!) can feel like a real struggle, and listening to your body here is key.
Exercises you can start immediately following the birth:
Light breathing exercises
Pelvic floor lifts
Walking inside the house
At this stage, you may feel ready to start some light breathing exercises, most likely lying on your back on the bed or sofa. Or you might not feel ready quite yet - you may want to wait til 2-3 weeks or later when swelling and pain has decreased around your scar and your tummy, as breathing deeply can feel painful for some people in the first few days and weeks.
Why wait to return to fitness until 6 weeks postpartum?
Before around 6 weeks, our external AND internal scars from the c section operation are still healing.
The wound from where the placenta was attached is also still healing.
Your body is recovering from birthing a baby AND a major surgery.
And, you’re probably finding your feet with your new baby - all this to say, it’s a lot, and your body might be feeling that.
For this reason, we want to avoid getting very out of breath and pumping blood around the body before 6 weeks doing strenuous exercise, so as not to put pressure on those scars or exhaust you while you need your energy to recover.
Whichever week you start your post partum fitness plan “training” on - be that week 1 or week 8 or later - these breathing exercises are crucial as they will be the foundation of rebuilding your core strength which will support your belly, pelvic floor and spine as you build into harder and more typical movements you may have been used to doing previously.
Sample exercise plan for C-section recovery before 6 weeks:
Post natal Training plan Week 1-2 (starting 1-4 weeks after giving birth): breathing exercises, pelvic floor lifts, resting, some walking inside the house
Post natal Training plan Week 2-4: increasing the difficulty of breathing exercises to challenge the core more, walking outside the house for 10-20 minutes daily, a few days per week
Remember - slow is steady, and in the end, putting in the groundwork here will mean the rest of your journey will be smoother and stronger in the end.
I’ve had many clients who didn’t know this step was where they should start, and we’ve always ended up coming back here at least for a little while, to build strong foundations for the core strength needed to fully regain strength and recover from a C section.
Safe exercises for C section recovery After 6-8 weeks
People talk about “the six week post natal check” as if it provides an all clear, get right back to what you were doing pre pregnancy go ahead. But here’s the reality - you’re recovering from a pregnancy, a birth and an operation (the c section).
So we need to be mindful of each of these things and strategically plan out the return to regular exercise in a smart and intentional way.
Warning signs to slow down
The question of how soon you can exercise after having a c section is more about looking at the data your body is giving us, and less about which week postpartum you’re on. Signs that you’re suggest that you’re doing too much, too soon, are:
Bleeding from your scar (seek medical help immediately)
Bleeding from your vagina after postpartum bleeding has stopped, or increased bleeding if you are still bleeding
Increased pain around your scar or pulling around your scar
You notice a bulge in your abdomen when doing exercises (this is called doming or coning)
Leaking urine or faeces while doing your exercises
A feeling of heaviness or dragging in your lower abdomen or pelvic floor during or after exercise
If you’re experiencing any of these it could be worth reaching out to a postpartum fitness coach or pelvic physiotherapist who can assess you.
Signs that you’re ready to progress
If you have been doing breathing exercises for a number of weeks, and you can feel your core engaging with your breathing exercises and have progressed into some light core movements based on the breathing exercises, you can look at reintroducing full body activities such as:
Walking outside of the house, for longer and further than before
Carrying the baby car seat and manageable daily items
Going to a postnatal specific strength training class
Returning to the gym, if you went to the gym before
Gentle Pilates
Swimming
Cycling
Yoga
C-section safe cardio machines such as a bike, rower or ski erg, each on low resistance
You’ll need to gradually build back up intensity, duration and impact of exercises - not just jump straight in where you left off.
How to safely get back to exercise after a C-section
Some modifications should still be made to support your C section recovery such as:
Cueing on how to best engage your pelvic floor and core while lifting weights and doing bodyweight exercises
Education and coaching on how to select an appropriate weight and intensity, you should ease back into training by increasing your weights a little each week.
Some mobility and flexibility exercises designed to ease these aches and pains to help reduce feeding and pregnancy related aches and postural changes.
As your core gets stronger, you can start to make your ab exercises harder too, although it’s best to consult a pre- and postnatal coach who can assess if your breathing pattern is effective and if your core is engaging properly when you do your core exercises before making them harder.
With adjustments, most exercises can be made safe for this postpartum period when you’re just getting back into exercise.
At this stage, it’s still probably too early for impact exercises involving jumping, running or contact sports.
Eventually you can build up your full body strength and transition back to running, sports and your favourite pre pregnancy classes - these might be 6 months-1 year away after giving birth, or more. A post natal personal trainer can help you to build an appropriate post natal return to running or post natal return to sport program that is individualised to your needs.
Where to find a post natal coach who understands how to support you back to full fitness after a C-section
If you’re looking for personal training focussing on c section recovery, my gym, Anika Crane Fitness, based in Bassaleg, Newport, serves the newport, north cardiff and caerphilly areas and I’m committed to helping mums and birthing parents feel stronger and fitter than pre pregnancy and enjoy training without fear or worry.
You can get started at any time by booking a free discovery call with me or submitting a contact form.
