6 Exercise Myths Every Pregnancy & Postpartum Mom Should Know About

Pregnant or postpartum and not sure what exercise is safe? You'll hear plenty of advice, and not all of it is accurate. Here are the exercise myths we hear most in the clinic, and what the evidence actually says.

Pregnancy myths

Myth: Low back pain is just a normal part of pregnancy.

Fact: Low back pain is common, but that doesn't mean you have to put up with it. Postural changes, looser ligaments, and extra weight can all contribute, and there is often a lot you can do about it. Simple stretching and strengthening can make a real difference.

Try these:

• Seated child's pose on an exercise ball: 10 reps forward, then 10 to each side

• Pelvic movements on an exercise ball: 10 each direction

  
  

Myth: You should avoid abdominal exercises during pregnancy.

Fact: Core work can ease back pain and support a smoother postpartum recovery. The key is choosing the right exercises. Crunches and sit-ups aren't ideal during pregnancy because they can increase diastasis recti (the separation of the abdominal muscles). Instead, focus on activating your deep abdominal muscles while keeping a neutral spine:

• Bird dog with abdominal activation: 10 reps each side

• TA march in hooklying: 2-3 sets of 10

  
  

Myth: You shouldn't lie on your back while pregnant.

Fact: Exercising on your back is generally fine. Use your body as your guide: if you feel short of breath, lightheaded, or unwell, simply change positions.

Myth: You shouldn't run while pregnant.

Fact: There is no research showing that someone who is already a runner needs to stop because they're pregnant. If running feels good, you can usually continue. Pay attention to your body, though. If you develop pain in your neck, back, pelvis, or hips during or after a run, it's time to reassess whether you have the strength and stability to keep going. That's a great moment to check in with a physical therapist.

Myth: If you didn't exercise before pregnancy, you shouldn't start now.

Fact: In fact, the opposite is true. Exercise during pregnancy can improve energy, sleep, and mood, lower the risk of gestational diabetes, ease back pain, and help you cope with labor.

The general goal is 30 minutes most days of the week, but don't let that number intimidate you. Even 10 minutes a few times a day adds up. If you're new to exercise, start small and gentle with walking and light weights, and stop if anything causes sharp pain.

The postpartum myth

Myth: "Wait until your 6-week checkup, then return to exercise with no restrictions."

Fact: Please don't jump straight back into your old routine. Your body has been through a lot. Your abdominal muscles have been stretched, your posture has changed, and your pelvic floor has been under strain for months and may have experienced trauma during birth. You need to rebuild from the basics.

In the first 6 weeks, start with walking and increase gradually. Don't be surprised if a 5-10 minute walk leaves you exhausted. That's normal. You can also add gentle mobility work, breathing exercises, and abdominal activation. If you had a C-section, it may take longer than 6 weeks to feel your abdominal muscles engage, and that's okay.

Sample walking progression:

Multiple shorter walks throughout the day count and add up.

Gentle stretches and activation to try:

• Pec stretch on the ground

• Child's pose

• 90/90 breathing with abdominal activation

• Sidelying open book
  

You don't have to figure this out alone.

Whether you're pregnant or postpartum, you don't have to navigate exercise on your own. If you're in pain, unsure where to begin, or just want guidance, call to schedule an evaluation and let's get you feeling better, starting today.