Combatting Postnatal Fatigue
Combatting Postnatal Fatigue
The 4th Trimester
The first 12 weeks post birth, also known as the 4th trimester, is an important transition time both emotionally and physically following the physical changes initiated by pregnancy.
A mother’s body undergoes many physical changes during pregnancy and birth, so it is vital that women are supported during their 4th trimester recovery. This is also a time of significant adjustment for new mums, with fatigue, compounded by sleep disturbance, being common in almost two thirds of women up to 12 months postnatal (Roy 2014).
One of the most effective ways to combat fatigue, is actually to return to gentle physical activity to increase vigor. However, in the immediate postpartum period, the importance of physical activity is not generally made clear, with half of postnatal women surveyed in a 2008 study reporting the desire to have more information regarding return exercise (Moran, Holt & Martin 2008). Again, whilst it might seem counterintuitive to return to being physically active during this time, there’s a profound body of evidence that promotes gentle exercise in the postpartum period to reduce fatigue, improve mental health and fitness and decrease the risk for future chronic health conditions. Additionally, physical activity can provide essential “mum time” and social interaction (Roy 2014).
The recommendations to return to activity, say to do so gradually, with the assistance of a health professional. Whilst there are many programs for returning to exercise postnatally, no postpartum body is the same, and as such it is important to ensure the exercise is individualised to your needs. We acknowledge there can be a lot of pressure for new mums to bounce back to their pre-pregnancy body. However, we believe that the first few months are a time to focus on gently regaining strength and function, rather than rapid weight loss.
The Initial Postpartum Period
In the initial postpartum period, it is important to balance rest and activity. So, in the first few weeks after childbirth (with uncomplicated vaginal delivery), exercise should consist of low intensity activity, such as a gentle walk, or swim (after wounds have healed). Our physios recommend starting with 5mins of your chosen activity and adding an additional 5mins each week, up to 30mins to pace yourself.
It is also important to stretch! One of the common complaints The Pelvic Studio see from new mothers is posture related pain, particularly due to nursing. Adding a chest and upper back mobility series daily to three times a week, can provide natural pain relief, but also prevent posture related pain in the first place! Finally, we recommend commencing gentle pelvic floor exercises, you can listen to an example here
6 Weeks Post Partum
At 6-weeks postpartum, The Pelvic Studio, and most experts, strongly recommend a 6-week postnatal check with your pelvic health physiotherapist. Different to your GP review, this appointment assesses your pelvic floor, any abdominal doming, addresses any musculoskeletal issues, and can commence a more structured return to exercise appropriate for your postnatal body
You can book your 6 week postpartum check here
Commencing from any time from 6 weeks postnatal, The Pelvic Studio offer Postnatal classes which provide guided exercise in the form of functional exercise, Pilates style exercise, reformer work and stretching. We also offer 4:1 group sessions, that are a tailored and safe environment to increase your activity levels under the supervision of your pelvic health physiotherapist.
12 weeks Postpartum
From 12 weeks postnatal, you can book a Return to Running/High Impact Activity Assessment with your pelvic floor physiotherapist. This assessment typically includes a pelvic floor check, global strength assessment including core and lower limb strength, load impact assessment including hop, jump, bound etc. and addresses any barriers to return to high level exercise. Following the assessment your physiotherapist will then guide you through the return to running principles to facilitate a safe and optimal return! For more information check out our blog ‘Guidelines for Returning to Running for Postnatal Mums’
What next?
The Pelvic Studio also offers 4:1 exercise rehabilitation classes. These sessions are held in our gym space and incorporate our reformer Pilates beds, cables machines, gym and mat equipment. During these sessions your physiotherapist will prescribe individualised exercises that are tailored to address your personal goals, in a supportive supervised tranquil setting. These sessions can be a great starting place for those wanting to progress to larger group settings (to get you more comfortable and proficient in the gym), or for those wanting a higher-level program to Return to Running/HIIT. Contact our friendly reception team if you would like to book in for an assessment and/or class.
Our physiotherapy team are here to help you through your postnatal journey so feel free to mention any concerns during your appointments.
Physiotherapy assessments can be made online HERE or by emailing info@thepelvicstudio.com. You can also call us on 6224 7195.