Starting or getting back to your fitness routine postpartum should be done with great care. It is trickier when it is post caesarean. One thumb rule you can go by, which medical professionals prescribe, is to give the body some time to recover, and ensure there is no pain involved when you start exercising, which should be with mild mobility stretches, and routines like low-intensity walking. Weightlifting after C -section is advised after the stiches are healed, but only after getting a go-ahead from their gynecologist.
Women who lift weights after C-section without proper recovery could end up injuring themselves. Post caesarean, the back muscles, ligaments, joints and abdominal muscles tend to be in a relaxed state. They possess less strength to bear loads and lifting could lead to sprains and tears.
When should women lift weights after C-section?
Women who have undergone a C-section are advised not to indulge in any form of lifting, even light loads or chores, in the first six weeks. In some cases, rest is prescribed for up to three months.
Following a C-section, the abdominal muscles need time to recover and gain strength. Any exertion or contraction of abdominal muscles while attempting to lift weights could cause pain, injury, or affect the healing process.
Women can begin their C-section postpartum workout by lifting low weights in a seated position – mostly working the upper-body muscles. Being seated helps to avoid undue pressure on the abdomen muscles.
“In the initial weeks after the C-section [after healing of the stitches], it is best to follow the exercises advised by the doctor which include walking, leg raises till 30 degrees, core exercises, breathing exercises, and Kegel exercises, etc among others, says Dr Namita Kapoor, senior consultant, obstetrics and gynecology, Manipal Hospitals, Bengaluru. “High intensity exercises should be avoided,” adds Dr. Kapoor.”
Before getting into weight training, they need to get their bodies ready for it by strengthening all the muscles and joints. Women can start lifting low weights after three months but should increase the load and intensity gradually.
For women, it is also not just about getting ready physically. Their postpartum lives revolve around the kid, and most hardly get time to give attention to working on their fitness, at least in the initial months.
Khudsiya Nazeer, 35, from Bengaluru, who began her strength training journey a year after a C-section, narrates her remarkable story, from a novice lifter to an international athlete, competing in ‘masters’ weightlifting competitions.
“I started with low weights and gradually increased it as per my strength,” says Nazeer, who won three gold medals at the Asia Asia Pacific Masters Games 2023 in Jeonbuk, South Korea.
“I had to start late due to various reasons but once I started lifting it provided me with tremendous physical benefits. It helped in improving my mental health too,” adds Nazeer, who is training now to represent India in the weightlifting event at the Commonwealth Masters Games 2024 in Australia.
Post C-section Nazeer’s gynecologist advised her to shed the excess body weight, mostly fat. But, like all new mothers, she was busy nursing the kid, and had no time to dedicate to a workout schedule. It was almost a year after that she joined a gym. That proved to be a gamechanger for her not just in terms of fitness, but a whole new career as an athlete and a sports administrator, winning many awards and accolades.
Benefits of lifting weights after C-section
Weight lifting immediately after C-section offers no clear benefits. It could cause harm instead. After three months or when the healing process is complete, and the muscles have almost returned to pre-pregnancy or pre-c-section strength, lifting weights is recommended and it provides a lot of benefits.
“Lifting weight can help reduce weight, tone the muscles, strengthen core, improve posture, boost metabolism and strengthen back, all this helps in regaining the pre-pregnancy body,” adds Dr Kapoor.
Risks associated with lifting post C-section
Lifting weight immediately after C-section might cause pain in the abdomen muscles, stretch the sutures, and interfere with the healing process.
“The pulling of sutures (stiches) may also lead to a hernia or protrusion of the belly,” explains Dr Kapoor. “Additionally, after a C-section, the lower back and abdomen muscles are weak, and lifting weights or heavy-intensity exercises prematurely may cause long-term harm. Pain caused by lifting weights in the post operative period may hinder further movement and slow down post operative recovery.”
To negate the risk, women after C-section need to gradually get the bodies ready by way of first strengthening the joints for stability and then gradually increasing the weights.
Precautions while lifting weights after C-section
Dr Kapoor lists certain precautionary measures women should take while lifting weights post C-section.
- Keep the back straight while lifting weights and avoid lifting weight directly from the floor. Always go on your knees to pick up things.
- Pay attention to your body. Any sudden increase in abdomen pain or bleeding is an indication to stop lifting.
- Increase the intensity of the workout and lift weights gradually to avoid complications.
- It is best to avoid weightlifting exercise for three months, if not at least the first 6 weeks after the procedure to avoid any further complications.
Takeaways
- Women who have undergone a C-section are advised not to start lifting weights in the first three months, or at least the first six weeks.
- Any exertion or contraction of abdominal muscles while attempting to lift weights might cause pain or affect healing.
- After three months or six weeks women can lift light weights while taking precautions. Later they increase their weight gradually.
