By: Chelsey Vasquez, PT, DPT, PRPC
Introduction
The postpartum period is an exciting time for new mothers, but it can also be a time of physical and emotional adjustment. Your body has gone through a tremendous transformation, and healing and recovery require patience and care. One of the key things that many new mothers may wonder about is when they can return to exercise after childbirth and what factors to consider, especially in light of lochia.
What Is Lochia?
Lochia is the vaginal discharge that occurs after childbirth. It consists of blood, mucus, and uterine tissue, and its purpose is to help the uterus heal after the placenta is delivered. Lochia is often mistaken for a regular period, but it is very different. It typically lasts for several weeks after delivery, with the flow changing in color and consistency over time. There are three distinct stages of lochia:
- Lochia Rubra: This is the initial stage, which typically lasts 3-5 days after birth. It’s bright red in color and may have a heavy flow.
- Lochia Serosa: This stage follows the rubra stage and usually lasts from day 4 to day 10. The flow becomes lighter and is pink or brown in color.
- Lochia Alba: The final stage can last up to 6 weeks postpartum. The discharge will be much lighter in color, transitioning to white or yellowish.
It’s important to note that while lochia can be heavy at first, the flow should gradually decrease over time. However, if you experience a sudden increase in bleeding or pass large clots, this could be a sign of complications, and it’s essential to seek medical attention promptly.
How Does Lochia Impact Exercise?
Your body has just undergone a significant physical change, and the presence of lochia can offer important clues about how your body is recovering. The amount and consistency of lochia can help you gauge your body’s readiness to return to exercise.
Here are a few things to keep in mind when it comes to lochia and exercise:
- Listen to Your Body: If you are experiencing heavy bleeding or discomfort, it’s a sign that your body may not be ready for vigorous physical activity. Light exercise like walking or pelvic floor exercises may be appropriate early on, but it’s crucial to avoid high-impact or strenuous activities until your bleeding has significantly reduced or stopped.
- Monitor for Changes: Pay close attention to how your lochia changes with physical activity. If you notice an increase in bleeding, a return to bright red lochia, or any discomfort during or after exercise, this may indicate that your body needs more time to heal. If this happens, it’s important to rest and allow your body to recover. Contact your obstetrics provider or physical therapist if you have questions.
- Gradual Progression: Returning to exercise postpartum should be gradual. It’s tempting to jump back into pre-pregnancy fitness routines, but doing so too quickly can strain your healing body. Start with pelvic floor exercises, deep core activation, and gentle walking. Once lochia is significantly reduced or stopped, and your pelvic floor has regained strength, you can slowly begin reintroducing more intense activities.
What Type of Exercise Is Safe Postpartum?
When it comes to postpartum exercise, a slow and progressive approach is best. As a pelvic health physical therapist, I often recommend the following exercises to help support recovery:
- Pelvic Floor Exercises: Activating the pelvic floor is vital after childbirth. Pelvic floor coordination exercises can help improve function, reduce occurrence of incontinence, and reduce pelvic pain or pressure.
- Deep Core Activation: Focus on exercises that activate your deep core muscles, including the diaphragm, pelvic floor, and transverse abdominis. This will help you rebuild your core strength and support your spine during functional activities.
- Gentle Walking: Walking is a great low-impact exercise to help improve circulation, promote healing, and maintain overall health without overtaxing your body.
- Breathing Exercises: Learning how to breathe properly, especially during physical activity, is key to avoiding unnecessary pressure on your pelvic floor and abdominal muscles.
- Postural Awareness: Pay attention to your posture, as new mothers often develop postural imbalances due to holding the baby and breastfeeding. Incorporating postural exercises can improve comfort and support long-term pelvic health.
When Can I Return to Higher-Impact Exercise?
Once your lochia has stopped, and you are no longer experiencing any bleeding, it may be a sign that your body is ready to tolerate more intense forms of exercise. However, it’s important to recognize that healing isn’t just about the disappearance of lochia. Other factors, such as pelvic floor strength, abdominal healing (especially if you experienced diastasis recti), and your overall physical condition, also play a crucial role in your ability to safely return to higher-impact activities. An evaluation from a pelvic health specialist can help you determine when you’re ready and how to successfully progress.
Final Thoughts
Returning to exercise postpartum is an exciting milestone, but it’s important to approach it with patience and mindfulness. Lochia is a natural part of the recovery process, and monitoring its progress can help you determine when your body is ready for more challenging activity.
Remember, every postpartum journey is unique, and healing takes time. Be sure to listen to your body, consult with a healthcare provider or pelvic health physical therapist if you have any concerns, and take a gradual approach to exercise to promote optimal recovery.
By prioritizing your pelvic health and overall well-being, you can safely return to the activities you enjoy and continue to thrive in your postpartum experience.
If you have questions about your specific postpartum recovery or need guidance on exercises, don’t hesitate to reach out to our Boulder and Lafayette pelvic health physical therapists for personalized care.