Spring is the perfect time to get moving
Spring and running season are here, and for postpartum moms, it's a great excuse to get outside for a run while your child soaks up some sun. Life with a newborn is exhausting, and that exhaustion often keeps moms at home, which isn't always helpful, especially for anyone also navigating postpartum depression. Beyond the emotional toll, there's a physical one too: research shows that 90% of women experience lumbopelvic pain issues, and 75% of those cases are reported postpartum. It's common, but it isn't something to ignore, especially if pain persists beyond 90 days after giving birth.
Building endurance and cardiovascular health
During the third trimester, the added weight makes it hard to move, and even a few minutes of walking can raise your heart rate and leave you tired. Postpartum, your body starts readjusting, as your belly is no longer carrying that extra weight, gradually moving more helps build endurance and improve cardiovascular health.
Protecting against injury
Sixty-eight percent of injuries among postpartum runners happen in the lumbopelvic region. According to a case study by JM Thein-Nissenbaum, persistent lumbopelvic pain can delay or prevent postpartum women from returning to an active lifestyle. That's why it's worth getting a pelvic-floor evaluation before returning to running.
Rebuilding your core
The lower back supports most of the body's weight, and it works together with the abdominals, paraspinal muscles, diaphragm, and pelvic floor to form the “core.” Pregnancy can damage the muscles, connective tissue, and ligaments in this core, leading to pain or swelling. After giving birth, strengthening the core again helps reduce lower back and pelvic pain.
Why the timeline matters
Women who haven't returned to a healthy weight within six months of giving birth face an increased risk of developing a chronic disease or disability related to persistent low back pain. At Tribeca Physical Therapy, the goal is to help postpartum runners and moms return to a healthy weight, reduce and eventually eliminate lower back pain, and get back in shape both physically and mentally.