Postpartum Exercise Disaster: 3 Common Mistakes New Mums Make and How to Avoid Them!

I came across a patient today who reminded me how important it is to approach postpartum exercise with care. She had two beautiful babies, and after her second, she was eager to get back in shape. Like many moms, she wanted to feel like herself again, so she decided to try a Reformer Pilates class she had heard great things about. The catch? It was a self-paced class without an instructor.

What happened next is something I see all too often. Her abdominal separation, known as diastasis recti, worsened over time, and to her frustration, people kept asking if she was pregnant again. Not only did her core stay weak, but she also started experiencing lower back pain and discomfort that made her daily life even harder than before.

This case hit close to home because I know how easy it is to fall into the trap of doing the wrong exercises or pushing too hard too soon after giving birth. That’s why I want to share with you the 3 most common postpartum exercise mistakes new mums make—and how you can avoid them!

Postpartum Exercise Mistake #1: Jumping into Intense Workouts Too Soon

Many new mums are eager to lose the baby weight and regain their pre-pregnancy bodies, but one of the biggest mistakes is jumping into high-intensity workouts too soon. This can lead to long-term damage, especially to the core and pelvic floor muscles. That’s exactly what happened to my patient—her back pain worsened, and her abdominal separation didn’t improve.

What You Can Do: Start with gentle movements like walking, stretching, and pelvic floor exercises. Gradually increase your workout intensity only after your doctor gives you the green light. Your body needs time to recover, and overloading it too soon can actually set you back.

Postpartum Exercise Mistake #2: Ignoring Pelvic Floor Health

One of the most critical areas to address postpartum is your pelvic floor. It’s easy to focus on external fitness goals like weight loss or muscle tone, but ignoring pelvic floor health can lead to a host of problems like incontinence, pelvic pain, and diastasis recti getting worse.

What You Can Do: Incorporate pelvic floor exercises like Kegels into your routine before you start doing any heavy lifting or high-impact activities. It’s always a good idea to consult a physiotherapist who can assess your pelvic floor and create a safe exercise plan for you.

Postpartum Exercise Mistake #3: Skipping Professional Guidance

I understand the temptation to dive back into your own fitness routine after pregnancy. But without proper guidance, you risk aggravating conditions like diastasis recti or pelvic floor dysfunction. My patient’s story is a perfect example—had she sought professional help early on, she could have avoided months of discomfort.

What You Can Do: Work with a qualified professional, like a physiotherapist or certified personal trainer who understands the unique challenges your body faces after childbirth. They can guide you through safe exercises that strengthen your core and pelvic floor without causing harm.

Conclusion: The Safe Way to Get Back in Shape

Recovering after having a baby is not about racing to bounce back—it's about allowing your body to heal and build strength gradually. Avoiding these common postpartum exercise mistakes can help you achieve a healthy recovery and prevent long-term issues.

If you're unsure where to start or if you're experiencing pain, don’t hesitate to talk to one of our Physiotherapists or book a GAP free consultation to get a personalised recovery plan tailored just for you!