Words of Wisdom from Healthcare Mums – Part II
By Susan Czyzo (Bachelor of Physical Education and Health, Master of Science in Physical Therapy)
Part I of Words of Wisdom summarized advice from healthcare mums on body mechanics and pelvic floor health postnatally. Part II covers further advice on returning to exercise and work, as well as a few invaluable general tips.
Returning to Exercise
If you don’t feel ready to return to exercise at 6 weeks post-partum, you are not alone. Most of the mums I surveyed felt that this was a very unrealistic timeline, regardless of delivery method. It’s not unusual to still have difficulty walking or standing upright at this stage. Acknowledging that 9 months of pregnancy take a toll on the pelvic floor system, many mums strongly recommended consulting a women’s health physiotherapist prior to returning to exercise. This was suggested regardless of delivery method and medical clearance from an obstetrician. A women’s health physiotherapist determines whether that all important part of the core, the pelvic floor, is functioning properly, an absolute must before tackling the additional demands that come along with exercise. Interestingly, most allied health mums believed that they had better than average body awareness and weren’t expecting to learn otherwise during their first visit with a women’s health physiotherapist.
When you’re ready to safely begin light exercise, start slowly and progress gradually. Determine what combination of stretching and strengthening your body requires as everybody will benefit from a different ratio. Basic yoga and Pilates fulfilled the initial stretching and strengthening requirements for many new mums. A progressive walking program was also a common component of many new mums’ post-partum fitness program, alongside light weight-training.
One first-time mum I communicated with reported a significant episode of sacroiliac joint pain a few weeks prior to delivery with the pain intensifying post-partum. Since yoga had been a regular part of this mum’s life prior to becoming pregnant, it was the first form of exercise that she attempted to help alleviate the pain and re-gain mobility. She adopted a gentle rehab-based approach and was back to studio classes (with modifications) within a week.
Of course, it may be difficult to establish a regular exercise routine, especially if you are caring for more than one child. Be flexible with the scheduling of your exercise time and be prepared to take advantage of 10 minute (or less) windows.
Don’t beat yourself up over the slow nature of your progress.
Returning to Work
It is normal to feel anxious about returning to work after maternity leave. Not feeling strong enough often contributes to this anxiety. Don’t expect to be strong enough to return to work purely from the daily handling of your baby. It is imperative that you put in the time to strengthen your core muscles to the degree that they will support you at work. A good place to start is to take every opportunity to mindfully engage your core when you’re handling your newborn.
If you are a manual therapist, you may need to initially turn certain patients away to reduce injury to yourself. Build up your caseload gradually to prevent burnout and take into account that patients can sense your energy level too.
If you are working in a setting where exercise prescription is widely used, consider the post-partum stage as an ideal time to practice your verbal communication skills with your patients. This is especially applicable if you are returning to work within the first few months as you may be limited in your ability to demonstrate exercises, particularly advanced ones.
If your date of return to work is flexible, evaluate the demands of your job and determine if your movement mechanics, mobility, strength and standing tolerance is sufficient enough to safely return to work. If you have the possibility of easing back into work, take advantage of this situation. For example, start with 2-3 days per week of 3-4 hours, highly advised if your position is more physically demanding. On a similar note, a change to a department with less time pressures helped one mom feel less burned out after her second baby.
Keep in Mind
Balance rest and physical activity as best you can. Healthcare mums are generally quite active prior to and during the earlier parts of their pregnancy. For active women, it may be difficult to come to terms with their relative inactivity post-partum. New mums are advised to remember the value of rest for physical and mental recovery, in addition to the benefits of a gradual return to exercise with decreased pressure on yourself.
Nine months of significant changes to your body inside and out don’t just disappear in a month or two. Be patient and respect your body by giving it the rest it deserves.
Don’t compare your recovery to others as everyone’s baseline, as well as peri- and post-natal circumstances are unique. If you have more than one child, you’ll experience differences in how you manage even within yourself.
APPI’s Ante-Post natal Pilates course aims to arm attendees with the necessary skills to modify their Pilates teaching and repertoire to make it suitable for pregnant and post natal women. This course is especially suitable for practitioners who wish to gain more confidence in appropriate exercise prescription for pregnant and post natal women who they encounter in the clinical setting. Click below for full course info.
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Missed Part 1 of Words of Wisdom from Healthcare Mums - Read it here.
