Rules For Exercise After Surgery
95% of people are not ready to just do whatever exercise at 6 weeks after surgery. Especially if exercise means a higher-intensity group class, running, or heavy lifting.
I believe every woman should go through a customized rehabilitation plan immediately after surgery. Sadly, this is not the standard of care (yet!) and not everyone has access to this kind of care…
It’s also hard to advise on what exercises someone “should” do after surgery without evaluating them. I’ve literally seen it all.
I’ve seen people who took 9 months to be able to do a full plank because their abdominal wall was so impacted by fibroids.
I’ve seen people who were able to deadlift 300 pounds at 8 weeks post-op.
Most people fall somewhere in between.
That said, here are some general rules about exercise that apply to mostly everyone:
If an exercise makes you pee your pants (even a little), it’s not right for you.
If an exercise hurts your lower back, it’s not right for you.
If an exercise makes your abdomen cramp up, it’s not right for you.
If you’re doing core exercise + it hurts your neck, it’s not right for you.
If you feel completely exhausted, like you’ve been run over by a truck, after your workout, it’s not right for you.
If you can’t take a deep breath while doing the exercise, it’s not right for you.
And here are some general rules about what an exercise plan should include after a pelvic or abdominal surgery:
Balance exercise
Pelvic floor mobility + strengthening
Re-integration of the deep core muscles
Good pressure management for your pelvic floor means not bearing down or pushing out against your pelvic muscles
Hip mobility, especially exercises that create hip rotation
Spinal mobility, especially if it’s been impacted by the condition that led to surgery
Abdominal flexibility
Again, the pace of when you can work on these things or which you should really focus on prioritizing is different for everyone, but I hope this gives you some insight into how exercise should feel.
I also want to encourage you to ask for help. If you’ve gone back to your exercise plan but you can’t get through a class without back pain, ask for modifications.
If you’re trying to stick to a home workout plan but you feel like you’re hurting, you’re leaking, or you have any of the symptoms above… Ask for help navigating that.