returned to her Cross Fit gym two months after an unplanned Caesarean section, she knew she would have an uphill climb to get back to her pre-pregnancy fitness level. What the 36-year-old Maryland mom of two didn’t know, however, was that her challenges would include pelvic floor dysfunction and a severe separation of the abdominal muscles, or diastasis recti, during the pregnancy that failed to heal on its own.
Clark’s coaches at the gym, she says, “were a couple of young guys with no experience helping postpartum women.” The regimen left Clark feeling frustrated. She also received no guidance from her physician when it came to postpartum fitness.
Her story is not unusual. In an ongoing, small study of postpartum physical and mental health, Jaime DeLuca, associate professor and chairman of the department of kinesiology at Towson University, found that 90 percent of the participants in her study reported receiving no guidance from their physicians beyond “take it slow.” The internet, they responded, serves as their main source of information in this regard. The study, which has enrolled 33 participants so far, began in October 2017.
Increasing numbers of women are active throughout pregnancy, but it’s not always clear what’s the best and safest way to get fit once the baby is born.
The American College of Obstetricians and Gynecologists has provided some loose guidelines for pregnant and postpartum women.
And while the federal government’s recommendations on physical activity in the postpartum period say exercise is important — “Studies show that moderate-intensity physical activity during the period following the birth of a child increases a woman’s cardiorespiratory fitness and improves her mood.” — they don’t provide much detail: “Women who habitually engaged in a vigorous-intensity aerobic activity or who were physically active before pregnancy can continue these activities during pregnancy and the postpartum period.”
“We’re still far away from good evidence-based data for postpartum exercise,” says Jaclyn Bonder, medical director for Women’s Health Rehabilitation at NewYork-Presbyterian-Weill Cornell Medicine Center. “OBs generally see women at six weeks postpartum and clear them for exercise because there is little evidence to support or negate that advice.”
With little to go on, women don’t know what’s normal or abnormal in their journey.
Being pregnant and delivering a baby is hard on a woman’s body. Many face conditions such as Clark’s diastasis recti, which one study suggested is experienced by 60 percent of women postpartum, or uterine prolapse, incontinence or generalized pain in the pelvic girdle.
“Women accept these conditions as normal and if they don’t get the help they need, they won’t get better,” Bonder says.
Like Clark, Nicole Paterson experienced frustration with her postpartum return to fitness. “With my first pregnancy, I dealt with early contractions and was put on bed rest for my final six weeks to avoid preterm labor,” the 34-year-old says. “I still went into labor early and at five days postpartum, I tore an abdominal muscle.”
As a result, Paterson’s road back to fitness was long. For the first eight months, she did little other than the occasional yoga class. When she became pregnant for a second time, she was determined to stay strong and active for as long as possible. She turned to a coach/physical therapist who also specializes in postpartum fitness. The difference was noticeable.
“I wanted to avoid the feeling of disempowerment I felt with my first pregnancy,” she says. “I still went into labor early, but this pregnancy and recovery was a cake walk compared to my first.”
At four weeks postpartum, she was back in the gym with her coach/physical therapist Ryan Smith, who has trained with physical therapists who focus on women’s health issues.
“The typical postpartum advice is to rest or do what you feel up to doing, neither of which is ideal,” he says. “Complete rest doesn’t address the tasks that come with being a new mom, like feeding, carrying the baby and other physical demands in her life. The flip side — going by feel — is difficult because there is misinformation everywhere” on the internet and elsewhere.