Breastfeeding, Healing, and Moving Again: What New Moms Want From Postpartum Exercise.

New mothers need support and time to be able to care for themselves and baby.

You’ve welcomed your little one into the world, and now you’re navigating the beautiful, messy, and often overwhelming transition into life with a new baby. Feeding your baby, whether through breastfeeding, formula, or a combination, comes with its own learning curve. Add in the desire to return to exercise, and it’s no surprise that many new parents feel stretched thin.

Researchers have been working to better understand what breastfeeding individuals need during this stage of motherhood, especially when it comes to physical activity. One area of interest is how breastfeeding may influence pelvic floor function and exercise tolerance.

Breastfeeding, Hormones, and the Pelvic Floor

Breastfeeding naturally lowers estrogen levels, and this hormonal shift can contribute to pelvic floor symptoms such as stress urinary incontinence—the involuntary leakage of urine with coughing, sneezing, laughing, or exercise. Some studies suggest that longer durations of breastfeeding may be associated with this type of incontinence, though the effects are temporary (Snyder).

Beyond pelvic floor changes, breastfeeding people may experience breast-related discomforts like nipple pain, mastitis, or challenges with milk supply. Any of these symptoms can understandably make exercise feel less accessible or appealing.

Why Exercise Still Matters

The benefits of movement in the postpartum period are well established. Physical activity supports:

• Pelvic floor strength, coordination, and flexibility

• Mental health and reduced risk of postpartum depression

• Healthy weight changes after pregnancy

• Lower risk of metabolic conditions (Edie et al.)

Despite these benefits, many postpartum women struggle to meet the recommended 150 minutes per week of moderate activity set by the U.S. Department of Health and Human Services and ACOG.

So what’s getting in the way?

🧡 What Mothers Say: Real Barriers, Real Needs

Two studies examining women 1–12 months postpartum, across all feeding types, shed light on the challenges breastfeeding individuals face.

Pelvic Floor Symptoms

The most commonly reported pelvic floor concerns were:

• Stress urinary incontinence

• Difficulty with bowel movements or straining

Interestingly, pelvic floor dysfunction was not linked to whether someone exclusively breastfed or supplemented. Instead, a higher BMI was the strongest predictor of pelvic floor complaints. (Number of children and baby’s age were not predictive factors.)

You can calculate BMI here

What Breastfeeding Women Want in an Exercise Program

Across the board, women expressed a desire for:

• Pelvic floor strengthening

• Clear guidance on what exercises are safe

• Upper‑body strengthening and stretching to support changes in posture and breast/chest demands during feeding

The Biggest Barriers to Exercise (Edie et al.)

• Limited time or social support due to childcare needs

• Fatigue and disrupted sleep

• Unpredictable daily routines

Not surprisingly, activity levels dropped from pre‑pregnancy to postpartum—from 88.9% participation to 79%. The most common forms of movement were walking, cycling, and other light activities totaling at least four hours per week (Snyder et al.).

Do any of these sound like you? Foothill Physical Therapy works with pregnant and postpartum mothers to address health needs. From helping you on your birthing plan and general health during pregnancy to working with postpartum symptoms like pelvic pain, incontinence, diastasis rectus abdominus concerns and return to exercise, you are supported! You may click to schedule an appointment, contact us to start your healing journey and start reaching your goals.

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References:

https://journals.lww.com/jwphpt/fulltext/2021/04000/barriers_to_exercise_in_postpartum_women__a.6.aspx

Edie, Rebekah SPT1; Lacewell, Alexis SPT1; Streisel, Christine SPT1; Wheeler, Lauren SPT1; George, Ellie SPT1; Wrigley, Jordan MA, MSLS2; Pietrosimone, Laura PT, DPT, PhD1; Figuers, Carol PT, EdD1. Barriers to Exercise in Postpartum Women: A Mixed-Methods Systematic Review. Journal of Women's Health Physical Therapy 45(2):p 83-92, April/June 2021. | DOI: 10.1097/JWH.0000000000000201 

https://journals.lww.com/jwphpt/fulltext/2021/04000/_no_one_told_me_about_this_part___what.2.aspx

Snyder, Kailey PhD; Peterson, Julie PT, DPT; Bargstadt-Wilson, Kari PT, MPT. “No One Told Me About This Part”: What Breastfeeding Women Want and Need to Support Their Physical Health. Journal of Women's Health Physical Therapy 45(2):p 51-56, April/June 2021. | DOI: 10.1097/JWH.0000000000000195 

https://journals.lww.com/jwphpt/fulltext/2019/10000/perceptions_of_physical_activity_while.5.aspx

Snyder, Kailey PhD1; Hanson, Corrine PhD2; Hill, Jenni PhD3; Dinkel, Danae PhD4. Perceptions of Physical Activity While Breastfeeding Using the Self-determination Theory. Journal of Women's Health Physical Therapy 43(4):p 180-187, October/December 2019. | DOI: 10.1097/JWH.000000000000014