Returning to exercise after having a baby
- Apr 6
- 1 min read
At your six-week postpartum checkup, you might be told you’re cleared to exercise. Clearance simply means your body has healed enough medically. It doesn’t mean your muscles, core and pelvic floor are fully ready to jump back into your previous routine.
Pregnancy and birth change how your body moves and stabilizes. Your center of gravity shifted, connective tissues stretched and muscles adapted to support a growing baby. Returning to exercise is about rebuilding a strong foundation first. A thoughtful return to movement begins with reconnecting breath, core and pelvic floor coordination, then gradually progressing strength and load. This process not only prevents injury but builds long-term resilience.
There is a general timeline recommendation for return to exercise and sports, however, it’s really about listening to your body to know how to progress. Muscle soreness, mild fatigue and reduced performance compared to pre-baby workouts are a normal part of postpartum exercise. Symptoms like leaking, pelvic heaviness or pain in your back, pelvis or hips are signals to adjust and seek help.
You didn’t lose your strength after pregnancy and birth. Your body just needs time, intention and support to rediscover it.
Brought to you by:
Dr. Chrissy Clark, PT, DPT, WCS, CFL-2
Call or text: 541-357-3839
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