4 Signs Your Body is Telling you to Slow Down Postpartum
When I was a kid we owned a series of books with different topics. All the titles started with “Let’s talk about” and the one that lives on in infamy is the “let’s talk about overdoing it” because my mom and I tend to go hard or not at all. We overdo it quite a bit.
So many moms I know and speak to are trying to do it all. Cooking, cleaning, working, caring for small children, folding all the laundry that they let pile up on that infamous chair in the den.
Society applauds the superwomen. The moms who do it all. The ones who are out socializing at a BBQ a week days after having their third child. We rarely applaud the moms who take the time off, who prioritize their rest and recovery, who don’t return to full out bootcamp classes at 6 weeks postpartum.
But, let’s be honest, it’s almost impossible to take time to rest and recover with the millions of lists running through our head every. Single. Day. If you’ve got other small children, it’s even more impossible. And since paternal leave isn’t really a thing here in the states, sometimes we just HAVE to do it all. And sometimes we may WANT to do it all, I respect that as well.
Today I’m sharing with you 4 signs your that your body is telling you to slow down, so you can know when you’ve overdone it, when you need to dial back and focus on your rest, recovery, or core and pelvic floor health.
Soreness and achiness after activity that comes on suddenly and can often persist
This is what I call a whisper. You may be used to feeling sore or achy because, let’s be honest, taking care of a newborn is no easy feat. However, if you find an increase in soreness or achiness, particularly in your pelvis, abdomen, or back, this is a sign that you need to slow down. Now, slowing down doesn’t necessarily mean doing nothing. It can mean taking more breaks if you’re up cleaning or cooking, taking longer rest periods during workouts and dialing back on load intensity, or shifting your focus to more stretching and pelvic floor/core recovery work.
Increase in fatigue or exhaustion after activity
I get it, you’re ALWAYS tired. I know those feels so well. However, if you notice that after an activity or a long day on your feet that you’re just completely wiped- that’s a sign that you need to dial back. For example, my husband gently pointed out to me how 2 long walks in one day put me in bed at 5:00 PM at 32 weeks pregnant, so that probably meant the intensity of the spin classes I was teaching wasn’t really appropriate for me any longer. And as much as I hate listening to other people sometimes, he was so right. Increased fatigue and exhaustion is a sure-fire sign that your body needs less intensity and longer rest periods.
Increase in cramping or bleeding
This is an early postpartum sign to watch for, once the cramping and bleeding subsides watch for #1 and #4 instead. If you’re doing an activity and notice an increase in cramping or bleeding afterwards, it means to slow down, go kick your feet up, and rest.
Feeling of pain, pressure, or heaviness in your pelvis or abdomen
On the same note as #3, if you notice any pain in your pelvis or abdomen, an increase in pressure or heaviness, your body is signaling you that it isn’t happy with an activity or intensity. These signs are usually ones to look for in regards to return to exercise and walking in the early postpartum period. Walking is often suggested as one of the best postpartum exercises you can do, but walking (often wearing a baby or with a stroller) is a lot for the pelvic floor to handle early on. Watch for these signs to know when you’ve gone too far too fast and dial it back!
These signs don’t mean forever, and I know how frustrating it can be when you feel fine but your body is telling you something different. Remember that recovery from pregnancy and birth is no easy feat. It often takes up to 2 years for your body to fully recover from these events. It’s all part of the process and slowing things down temporarily can ensure that you can move forward with more confidence and trust in your body.