The postpartum period is a time of profound physical and emotional change. Your body has just completed an extraordinary feat, and the weeks and months that follow require patience, rest, and intentional care. Yet many new parents feel pressure to bounce back quickly—to resume exercise, return to work, or simply “get back to normal.” According to OB-GYNs, rushing this process can interfere with healing and lead to longer-term complications. Here are two habits experts specifically advise against during postpartum recovery.
Habit 1: Returning to high-intensity exercise too soon
It is understandable to want to regain strength and mobility after giving birth. However, jumping into a rigorous workout routine—especially one that involves heavy lifting, running, or high-impact movements—can do more harm than good in the early weeks. The pelvic floor and abdominal muscles undergo significant strain during pregnancy and delivery. They need time to recover before they can safely support intense physical activity again.
OB-GYNs emphasize that the six-week postpartum checkup is not a green light to resume any exercise you like. While the uterus may have contracted back to its pre-pregnancy size by then, the connective tissues and core stabilizers are still healing. Starting too early can increase the risk of pelvic organ prolapse, urinary incontinence, and diastasis recti (separation of the abdominal muscles).
A gradual return to movement is key. Walking, gentle stretching, and deep-core breathing exercises are often recommended before any higher-impact activity.
Every person’s recovery is different. Factors such as whether you had a vaginal or cesarean delivery, the presence of perineal tears, and your overall health all affect the timeline. Listen to your body, and consider working with a physical therapist who specializes in postpartum rehabilitation. They can help guide you back to exercise safely without risking injury.
Habit 2: Neglecting emotional and mental health care
Postpartum recovery is not only physical. The hormonal shifts, sleep deprivation, and the overwhelming responsibility of caring for a newborn can take a toll on mental well-being. Yet many new parents push through feelings of sadness, anxiety, or exhaustion, believing that these are just a normal part of early parenthood.
OB-GYNs stress that persistent mood changes—such as prolonged irritability, crying spells, difficulty bonding with the baby, or intrusive thoughts—are not something to ignore. They may be signs of postpartum depression or anxiety, which are medical conditions that require support and treatment. Waiting for these feelings to pass on their own can prolong suffering and affect both parent and baby.
Prioritizing mental health means seeking help early. This could involve talking to a therapist, joining a support group, or discussing symptoms with your healthcare provider. It also means giving yourself permission to rest without guilt, asking for help with baby care or household tasks, and setting realistic expectations for what you can handle each day.
Recovery from childbirth is not a race. By avoiding these two common pitfalls—rushing back to intense exercise and neglecting emotional well-being—you can support your body’s natural healing process and lay a healthier foundation for the months ahead. Always consult with your healthcare provider before making any changes to your postpartum routine, and remember that taking care of yourself is one of the best things you can do for your baby.
