Returning to Exercise Postpartum: How to Do It Safely and Confidently

Dr. Sasha Speer, PT, DPT
5 days ago
3 min read

Bringing new life into the world is one of the most powerful things your body can do. But when it comes time to return to exercise after giving birth, many people aren’t sure where to begin—or how to do it safely.

At Auria Pelvic Health, our mission is to help you rebuild strength from the inside out, so you can move with confidence, avoid injury, and feel like yourself again.

Whether you’re weeks or months postpartum, here’s what you need to know before jumping back into workouts.

Rebuilding Your Internal Foundation

Your core is more than just your abs.

Inside your body, there’s a team of deep muscles—including your pelvic floor, transverse abdominals, and diaphragm—that work together to manage pressure and support your spine, organs, and entire trunk. We call this your internal foundation.

During pregnancy and delivery, these muscles go through major changes. If they’re not yet strong or well-coordinated, returning to intense exercise too soon can overwhelm this system—sort of like squeezing a bag of chips until it pops.

That’s when you might notice:

Abdominal separation (diastasis recti)
Pelvic organ prolapse (a feeling of heaviness or pressure “down there”)
Bladder leakage with sneezing, coughing, or exercise

These aren’t just common postpartum issues—they're signs that your core system needs more support.

Supporting Your External Foundation

Along with your deep core, your external foundation—the muscles around your hips, glutes, and low back—also plays a big role in your recovery.

These muscles help you stabilize during everyday tasks like walking, carrying your baby, getting out of the car, and of course, exercising.

If these outer muscles are weak or not working in harmony with your core, you might experience:

Lower back pain
Pelvic floor strain
Compensations or imbalances that increase your risk of injury

Building strong, functional movement patterns means reconnecting the whole system, not just focusing on surface-level strength.

How Pelvic Floor Physical Therapy Can Help

Pelvic floor physical therapy isn’t just about rehab—it’s about building strength, coordination, and confidence. At Auria, we specialize in guiding postpartum individuals through safe, evidence-based return-to-exercise programs that support your body, your goals, and your timeline.

Here’s how we help:

Restore Your Internal & External Foundations

We assess your core and pelvic floor, looking at how your deep muscles and outer stabilizers work together. Then we tailor a plan to rebuild strength, balance, and coordination from the inside out.

Progress Functional Movements

We don’t just give you exercises—we guide you through movements that translate to real life. From lifting your baby to carrying groceries to running or strength training, we help you move smarter, not just harder.

Prevent Setbacks

Rather than rushing back into intense workouts and risking injury or symptom flare-ups, we create a gradual progression that builds true resilience—so you can stay active and injury-free in the long run.

It’s Not About “Bouncing Back”—It’s About Moving Forward

We know the pressure to "get your body back" can feel overwhelming. But postpartum recovery isn't about snapping back to your pre-baby self. It's about creating a stronger, more supported version of you.

Whether you're eager to run a 5K, return to CrossFit, or just pick up your toddler without discomfort, we’re here to help you reach those goals—safely and confidently.