A woman's body has grown another person. That is an extraordinary thing, and the strength it takes carries through into how her recovery unfolds afterward. Recovery from birth continues for months, well beyond the standard six to eight week check. That's simply how much time the body reasonably needs to rebuild.
Supporting Tasmanian women through every life stage is at the heart of what we do, and that includes the process of rebuilding strength after having a baby, at whatever pace that happens for each woman.
Recovery takes longer than six weeks, and that's normal
The standard postnatal check happens early, but muscles, joints and tissue keep adapting for months afterward. Many women notice their strength keeps building well into the second half of their first year.
If a woman is still building strength three, six, even nine months on, her body is simply taking the time it needs.
Joints and pelvis under real load
Pregnancy and birth place significant pressure through the pelvis, hips and joints, and it's expected that things may not feel entirely stable straight away. Hormonal changes during pregnancy and the early postnatal period also affect the ligaments supporting the joints, which is a normal, temporary part of the stage of life. Rebuilding strength gradually is exactly what helps these areas feel steady and supported again.
Abdominal separation is a normal part of early recovery
Most women notice some separation between their abdominal muscles during and after pregnancy. For most, this narrows on its own over the first year. No single exercise or program has been shown to outperform your body's own recovery process but staying active and building strength all support that process along the way.
If abdominal separation is a concern, a women's health physiotherapist can assess it and provide guidance.
Pelvic floor symptoms are a signal to adjust, not a reason to stop moving
Many women experience leaking, heaviness or pelvic discomfort after birth. It can feel awkward to bring up, but it's worth talking to your GP, obstetrician or a women's health physiotherapist, rather than trying to work it out alone.
If symptoms show up during exercise, that's useful information. It usually means adjusting what's being done rather than stopping altogether. Staying inactive doesn't protect the pelvic floor. It only takes away the benefits movement could be providing.
Pelvic floor exercises and everyday functional movement work together
Women might hear that they should choose between doing pelvic floor exercises on their own or just getting back to functional movement like squats or lifting. There's no need to choose one or the other. Pelvic floor exercises build specific strength that functional movement alone doesn't reliably build, and functional movement builds the broader strength needed for daily activities, like carrying a car seat, chasing a toddler, getting up off the floor. Both play a part in feeling capable again.
A women's health physio is a great place to start
Seeing a women's health physiotherapist is one of the best ways to get tailored guidance on rebuilding strength safely. If seeing a physio in person isn't the right fit, group programs and good-quality online guidance are also effective options for building strength and confidence.
If running is part of the routine, a little patience goes a long way
For women who enjoy running or are keen to get back to it, it's one of the most accessible ways to move, no equipment or bookings needed, which is exactly why many return to it early. Running places more load through the body than walking or strength work, so easing in gradually and noticing how the body feels along the way helps get there comfortably. There's no need to chase a fixed timeline. Building up steadily leads to running well, not just running again.
For women planning to run with their baby in a pram, most manufacturers recommend waiting until the baby is around 6 months old, as babies need enough head and neck control to handle the movement safely. It's worth checking the specific pram's guidelines before starting.
How much movement to aim for
Once movement feels comfortable, aim for around 2.5 hours (150 minutes) to 5 hours (300 minutes) of moderate cardiovascular activity a week, plus two strength sessions. Strength sessions don't have to mean a gym program. Squats while holding the baby, carrying the pram upstairs, or a structured home or group workout all count. Building and maintaining strength matters in a practical way too. Babies get heavier every week, and staying strong helps keep up with that.
Breastfeeding and exercise can coexist
For women who are breastfeeding, there's no need to choose between feeding their baby and looking after their own fitness. Exercise, including higher intensity exercise, doesn't harm milk supply or affect a baby's growth. Feeding or expressing beforehand, and wearing a supportive, well-fitted bra, can help make a session more comfortable.
The bottom line
The body has done something remarkable, and it deserves the time it takes to recover. Getting guidance, building gradually, and expecting progress to look different week to week are all part of the process too.
Developed in partnership with WHEN (Women's Health Education Network).
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