How to Safely Return to Exercise Postpartum: What Every New Mom Should Know 

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You’ve made it through pregnancy, labor, and delivery — and now you’re itching to move your body again. 

But whether you’re ready to lift, run, or simply go on a long walk without pain or leaking, the return to movement postpartum isn’t always straightforward. 

Most women are “cleared to exercise at 6 weeks” — but what does that actually mean? And more importantly, how do you return to movement safely and confidently? 

At Corrective Physical Therapy, we specialize in postpartum physical therapy (postpartum PT) to help women return to the activities they love — without pain, pressure, or fear of setbacks. 

 

Why the 6-Week Clearance Isn’t a Green Light for All Exercise 

At your 6-week OB check-up, you might get the all-clear to start exercising again.
But that clearance doesn’t usually come with a plan — or a real assessment of your core, pelvic floor, or readiness for high-impact movement. 

And this can lead to:
🚫 Urinary leakage when running or jumping
🚫 Persistent back, hip, or pelvic pain
🚫 Overwhelm, confusion, and discouragement 

That’s where postpartum PT makes the difference. 

 

Postpartum Return to Exercise: What It Should Include 

A smart, evidence-based return to postpartum exercise includes: 

✔️ An assessment of your pelvic floor and deep core
✔️ Screening for diastasis recti and pressure management issues
✔️ Evaluation of breathing, posture, and movement patterns
✔️ A progressive strength and mobility program tailored to your body and goals 

Whether you want to lift, hike, do CrossFit, or simply chase your toddler around the house — your plan should be customized to your needs. 

 

Postpartum Return to Running: How to Do It Without Leaking 

Running is one of the most common goals we hear from postpartum moms — but it also places high demand on the core and pelvic floor. 

Leaking during running is a sign your system isn’t absorbing and managing pressure well yet. 

Postpartum physical therapy helps you:
🏃‍♀️ Rebuild strength in your glutes, core, and hips
🫁 Improve breathing strategies to manage intra-abdominal pressure
🌸 Re-train pelvic floor coordination
🧠 Reconnect brain-to-core patterns so your body functions automatically and efficiently during movement 

We use the latest research to guide our return-to-run testing, and we never guess. You’ll have a clear, step-by-step plan to return to running without fear of leakage or injury. 

 

The Benefits of Postpartum PT 

Whether you had a vaginal delivery or C-section, postpartum PT can help you: 

  • Heal faster and move better
  • Reduce pelvic, back, or hip pain
  • Improve core strength and stability
  • Prevent chronic dysfunction down the road
  • Gain confidence in your body again
     

You don’t have to figure this out alone — and you definitely don’t have to settle for “this is just how it is now.” 

 

Let’s Get You Back to Doing What You Love 

If you’re feeling unsure, overwhelmed, or just ready for real answers — we’re here to help.
Our 1-on-1 postpartum PT sessions are designed to help you move forward with confidence, comfort, and strength. 

📍 Available in Scottsdale
Book Your Appointment Today!
 

Pregnancy and Pelvic Floor Physical Therapy: What You Need to Know 

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Pregnancy is a beautiful, life-changing journey — but it also comes with real physical challenges that can impact how you move, feel, and function day to day. 

If you’re dealing with urinary leakage during pregnancy, back pain, or pelvic pain, you’re not alone — and more importantly, you don’t have to just live with it. 

At Corrective Physical Therapy, we specialize in pelvic floor physical therapy for pregnancy, helping expecting mothers relieve pain, stay active, and feel more connected to their bodies throughout each trimester. 

 

Common Pregnancy Symptoms Pelvic PT Can Help With

Let’s break down the most common — and often overlooked — symptoms we treat in pregnant clients: 

  1. Urinary Leakage During Pregnancy – Leaking when you sneeze, laugh, or exercise isn’t “just part of being pregnant.” It’s often caused by changes in pelvic floor muscle coordination and pressure management as your body adapts to a growing baby. Pelvic floor PT helps you: 
  • Retrain deep core and pelvic floor control
  • Improve breathing patterns to reduce pressure
  • Strengthen your body in a way that supports (not strains) your bladder
  1. Lower Back Pain During Pregnancy Back pain — especially in the lower back — is one of the most common complaints during pregnancy, especially as your belly grows and your posture shifts.  Causes include: 
  • Increased spinal load
  • Core instability
  • Changes in pelvic positioning

We help you reduce lower back pain by stabilizing the pelvis, improving mobility, and strengthening the core — in ways that are safe and effective for pregnancy. 

  1. Hip Pain – Hip pain during pregnancy is often due to: 
  • Pelvic alignment changes
  • Overuse of the outer hip muscles
  • Reduced core control and glute activation

Pelvic floor PT focuses on rebalancing the hip muscles, improving joint mechanics, and ensuring your hips are supporting — not compensating — during movement. 

  1. Pubic Symphysis Dysfunction (PSD) Pubic symphysis dysfunction is a sharp or burning pain felt in the front of your pelvis, often when walking, rolling in bed, or going up stairs. It’s caused by increased laxity and instability at the pubic joint.  We treat PSD with: 
  • Gentle pelvic alignment techniques
  • Core and inner thigh coordination
  • Targeted stabilization exercises to reduce joint shearing
  1. SIJ Pain (Sacroiliac Joint Pain) SIJ pain shows up in the low back or buttocks and is common in later pregnancy. It’s often caused by excess relaxin hormone, which increases joint mobility — sometimes more than your body can control.  At CPT, we help you: 
  • Stabilize the pelvis
  • Improve symmetry in movement
  • Strengthen the muscles that support your SI joints
  • Learn movement strategies that minimize strain
  1. Pelvic Pressure As your baby grows, increased weight and downward force can cause a sensation of heaviness or pressure in the pelvic floor — especially with prolonged standing or walking. We address pelvic pressure with: 
  • Diaphragmatic breathing
  • Posture adjustments
  • Pelvic floor coordination to reduce tension and improve lift
  • Support strategies (like belts or braces when needed)
  1. Pelvic Pain and Pain with Sex Pelvic pain — especially pain with intercourse — is often due to tightness or hypertonicity in the pelvic floor. This can happen in pregnancy due to stress, posture changes, or even unconscious gripping in the abdominal and pelvic area.  Pelvic floor PT can: 
  • Reduce pelvic floor tightness with manual therapy and neuromuscular retraining
  • Teach you how to relax and coordinate your pelvic floor muscles
  • Help you feel more comfortable and confident in your body

Why Choose Pelvic Floor Physical Therapy During Pregnancy? 

Pregnancy is the perfect time to connect with your body, support your pelvic floor, and set the foundation for a smoother postpartum recovery. 

At Corrective Physical Therapy, we offer:
✔️ 1-on-1 care with a pelvic health-trained PT
✔️ Safe, effective movement strategies for each trimester
✔️ Relief from pain, pressure, and dysfunction
✔️ Education on labor prep and postpartum healing 

Let’s Help You Feel Better — and Move with Confidence 

You’re not fragile. You’re not broken. You’re just in a body that’s changing fast — and we’re here to help you support it. 

📍 Serving Scottsdale
Book Your Appointment Today!