Postpartum Recovery: Why 6-Week Clearance Isn’t the Finish Line

Jen Landry Author

If you’re like most moms, your 6-week postpartum checkup can feel like a huge milestone. The all-clear from your doctor is something many of us look forward to—finally, permission to return to “normal.” But what does that clearance really mean, and are we truly ready to dive back into our pre-baby activities? This checkup doesn’t mean you’re ready for everything just yet, and it’s important to understand what’s happening in your body before jumping back into running, lifting, or high-intensity workouts.

Why Waiting to “See if It Gets Better” Isn’t Always Best

One common misconception is that the body will simply "heal itself" in time, or that any pain or discomfort will naturally go away. But while your body is incredibly resilient, postpartum recovery benefits immensely from intentional, gentle movement well before the 6-week mark. Often, small aches, leaks, or other discomforts we think will fade on their own actually need a little extra attention. Ignoring them can turn temporary challenges into chronic issues that linger long after postpartum.

It’s crucial to understand that just because you’ve made it to 6 weeks, it doesn’t mean your core or pelvic floor has fully recovered. While you may feel ready to go because you stayed active during pregnancy, your core and pelvic floor likely aren’t as ready as your mind and spirit feel. Symptoms like pelvic pain, leaking, or a sense of pressure down there are signs your body needs help rebuilding. And if you’re feeling great? There are still plenty of foundational steps you can take to make sure you stay that way.

Gentle Movements Before 6 Weeks: Setting the Foundation

Instead of waiting until the 6-week mark to start moving, there are gentle, safe exercises you can begin before that time. Done correctly, these foundational moves can help speed up healing, prevent issues, and build the stability that your body will need for later challenges.

Here are some examples of gentle exercises that can make a world of difference in those early weeks:

1. Breathing Exercises – Focus on breathing deeply into your ribs, sides, and back. This type of breathing, called 360 breathing, can help re-engage your core and pelvic floor. Inhaling deeply allows the ribs to expand and creates a soft, natural contraction when you exhale.
2. Core Awareness – Begin to reconnect with your core by focusing on gentle activation. Think of it like turning on a dimmer switch—engage slightly to see how things feel, but don’t go all out.
3. Posture and Pressure Management – Your body is adjusting to the changes pregnancy left behind. Check in with your posture as you move throughout the day, especially when picking up your baby, leaning over the crib, or carrying heavy diaper bags. Learning to manage pressure in your abdomen and pelvic floor during these daily movements helps prevent strain.
4. Mindful Movement with Baby – Even just moving around the house with baby can be part of your recovery! Practice engaging your core as you carry, lift, and soothe your baby. Small tweaks, like how you hold yourself while lifting or getting up, help protect your core and pelvic floor.

Why “All Clear” at 6 Weeks Isn’t the Finish Line

When your provider gives you the green light at 6 weeks, that doesn’t mean your body has finished healing or is ready for high-intensity movement. Rather, it’s usually a sign that there aren’t major complications or signs of serious injury. But muscles like those in your core and pelvic floor need time and progressive training to get back to handling higher-impact activities.

This is especially important for moms who were active before and during pregnancy. You may feel like your fitness level is right there, but your pelvic floor and core need to catch up. Jumping back into intense exercise without proper support can lead to issues like prolapse, leaking, or pain—and no one wants that.

How the Right Exercises Now Can Help Heal Faster

Instead of waiting around to see if things feel better on their own, building strength and awareness now can often help accelerate your recovery. By starting small, your body has the support it needs to heal and re-learn how to move safely. And if issues like pain, leaking, or prolapse do come up, the same gentle strategies can help you address them early, laying a strong foundation for future workouts.

If you’re struggling with any discomfort, whether it’s mild or a bit more severe, don’t feel like you have to “just deal with it” or wait it out. There are targeted ways to address these symptoms that can help you heal more effectively. From breathing techniques to core engagement, the right approach early on can give you confidence and control over your recovery.

Progression is Key

By the time you’re cleared at 6 weeks, you may be ready to do more than those initial gentle moves, but it’s not a green light to do everything. Just like with any other part of our fitness journey, starting slow and progressing is essential. For example, instead of a full run, try adding gentle impact exercises. Progress your weight training, your cardio, and your core strength gradually. This way, you’re giving your body the time it needs to adjust and become resilient again.

Start Now, Heal Better, and Enjoy This Season

The postpartum season is a special one, and your body deserves to feel strong and supported as you navigate it. Starting with small, intentional exercises helps build a foundation for long-term strength and helps prevent problems from popping up down the road. Whether it’s breathing, core engagement, posture awareness, or managing pressure as you move, there’s always something you can do to start feeling better now.

So don’t wait for symptoms to fix themselves or worry about the “right time” to start moving again. Take the steps to rebuild, connect, and feel good in your body—because you deserve to heal well, and you can get stronger every day, one mindful move at a time.

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Dive into the secrets of building a stronger core after childbirth with me in this live session. Discover lesser-known yet highly effective exercises and tips that will empower you on your postpartum fitness journey. HERE

Categories: : Deep Core, Exercises, exercises for new moms, healing after birth, Pelvic Floor, postpartum recovery