The Barbell Mamas Podcast | Pregnancy, Postpartum, Pelvic Health

Cesarean birth requires thoughtful rehabilitation, but the old advice of extended bed rest is outdated. As a pelvic floor physical therapist who's competed in CrossFit and weightlifting through pregnancy and postpartum, I'm sharing evidence-based guidance for early C-section recovery and return to movement.

Surprisingly, research shows that appropriate movement soon after surgery actually reduces complications. Just as patients who undergo heart surgery are encouraged to walk the same day, C-section recovery benefits from gentle, early mobilization. Using a pillow to splint your incision can make those first movements more comfortable, though some discomfort is normal and expected.

Between 2-6 weeks postpartum, you can progress to bodyweight exercises in neutral positions - think glute bridges, gentle squats with baby, and seated upper body movements. These often feel better than extended walking during early recovery. Throughout this phase, we watch for clinical signs to guide progression: sharp pain, increased redness, or signs of infection indicate a need to scale back.

The emotional component of cesarean recovery deserves equal attention. Many women experience complex feelings when looking at their scar, especially if the surgery wasn't planned. While everyone emphasizes that "a healthy baby is what matters," it's completely valid to process your feelings about your birth experience and changing body.

Around 4-6 weeks post-surgery, gentle scar mobilization becomes important, though surprisingly, there's zero research on this despite it being standard clinical practice with excellent results. After six weeks, we can explore movements beyond neutral positions - gentle extensions, rotations, and side bends - to prepare for the full range of movements required in daily life and physical activity.

Ready to reclaim your strength after cesarean birth? This episode provides the framework to guide your individual journey back to the movements you love.

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Traditional postpartum exercise guidelines are being dramatically rewritten thanks to groundbreaking new research. As someone who contributed to this international Delphi study, I'm buzzing with excitement about what these findings mean for new mothers everywhere.

The study's most revolutionary conclusion? For typical postpartum recovery, there are no absolute contraindications to returning to exercise. That mandatory six-week wait for medical clearance—the one that keeps countless new mothers sidelined while their bodies decondition—may not be necessary after all. This shifts our entire approach from restriction-based to empowerment-focused.

Equally significant is the study's position on pelvic floor sensations. Those feelings of heaviness, pressure, or even mild leaking that many experience postpartum aren't red flags requiring medical intervention before exercise resumes. They're expected parts of recovery, similar to how we'd approach rehabilitation for any other body part. Just as I'd encourage someone recovering from a shoulder injury to work through some discomfort to rebuild strength, postpartum bodies benefit from gradually challenging those healing tissues.

The research has led to the development of a new screening tool—the GAQ Postpartum questionnaire—which fitness professionals can use to guide appropriate return to activity. This represents a shift from arbitrary timelines to individualized guidance, giving women "navigational buoys" instead of blanket restrictions.

For those interested in diving deeper, the paper is available as open access on the British Journal of Sports Medicine website (published March 7th). And stay tuned for comprehensive return-to-exercise guidelines coming in April, which will further transform maternal healthcare approaches.

This research validates what many of us have observed clinically—that women's bodies are incredibly resilient, and with the right support, they can safely return to movement earlier than previously thought. How might your postpartum journey have been different with these evidence-informed guidelines?

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The shame and fear surrounding postpartum symptoms have gone unchecked for far too long. As a pelvic floor physical therapist and athletic mom, I'm here to dismantle the myth that leaking, coning, or feeling heaviness means you've done something wrong or caused permanent damage.

When we rehabilitate any other body part, we deliberately provoke symptoms within reasonable limits to build strength. Yet somehow, we've created a culture where postpartum women are told to avoid anything that triggers the slightest symptom—a standard that would be considered absurd in other rehabilitation contexts. Your symptoms aren't failures; they're valuable feedback about your body's current thresholds.

Think about it: you wouldn't expect to be symptom-free while recovering from surgery, so why do we place this impossible standard on postpartum bodies? Recovery isn't linear. You'll have good days and challenging days, but what matters is the overall trajectory of improvement. When you haven't jumped for 10 months, your body needs time to recalibrate—your center of gravity has changed, your joints feel different, and your pelvic floor must relearn how to respond.

The real issue isn't about avoiding symptoms but understanding your personal comfort with them. Some women don't mind a little leaking during runs if it means maintaining their fitness routine, while others prefer a more conservative approach. Problems arise when there's a mismatch between your risk tolerance and your healthcare provider's outlook. If you're ready to push boundaries while your provider focuses only on restrictions, it creates unnecessary frustration and shame.

Remember: you're making decisions with the information available to you right now. If symptoms appear, you haven't ruined anything—you've simply discovered where your current threshold lies. And I promise that threshold will change as you heal and strengthen. Want to feel empowered rather than fearful in your postpartum fitness journey? Subscribe to Barbell Mamas for guidance that respects both your body's needs and your athletic goals.

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Get ready to dive into a rich conversation on the Barbell Mamas podcast where we explore the intersection of pregnancy and fitness! Christina Prevett, a dedicated pelvic floor physical therapist and mother, unpacks her own experiences, shedding light on how motherhood impacts our relationship with exercise. This episode touches on crucial themes such as the influence of social media on pregnant women’s fitness decisions and the misconceptions that flood the narrative around safe practices.

Through Christina’s candid reflections, listeners will find clarity on the importance of listening to one’s body as an essential part of navigating workouts during pregnancy. She challenges conventional timelines and offers an empowering perspective that emphasizes personal readiness over strict guidelines. Whether you're an athlete or just looking to maintain your fitness, this episode will equip you with valuable insights tailored to your unique experience.

Join the conversation as we break down barriers, debunk myths, and build a community that embraces fitness in all its forms during the beautiful journey of motherhood. Subscribe, share, and leave a review to help us reach more women on their motherhood journey!

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Step into a heartfelt conversation about the challenges and victories faced by mothers who strive to maintain their physical health amidst the overwhelming journey of pregnancy and postpartum experiences. In this episode, Christina Prevett, a pelvic floor physical therapist and devoted mom, opens up about her personal experiences with vulnerability in healthcare. We dive deep into the emotional struggles surrounding pregnancy loss, the importance of empathy in obstetrical care, and how sharing personal narratives can create a robust support network for mothers.

Christina shares the rollercoaster of her own fertility journey, navigating moments of heart-wrenching loss and the subsequent medical care that made her feel both supported and vulnerable. This episode challenges the clinical detachment often observed in healthcare settings by emphasizing the necessity of nurturing emotional connections between providers and patients. As Christina reflects on her experiences, listeners are invited to consider their own feelings of vulnerability and the need for authentic communication during times of upheaval.

By daring to address these sensitive topics openly, we hope to foster a conversation that uplifts and connects moms—reminding them that they're not alone and that sharing their journeys is vital in creating community. Join us as we explore the depths of motherhood, the impact of emotional experiences, and the ways we can support each other through the complexities of life's journeys. Be sure to share this episode, subscribe, and leave a review to help others discover this essential conversation!

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Rediscover your gymnastics prowess postpartum with insights from Christina Prevett, a seasoned pelvic floor physical therapist and exercise researcher. Imagine confidently tackling handstands and kipping pull-ups after childbirth, without hesitation or fear. Christina combines her personal journey as a mother of two with her professional expertise to offer practical advice on maintaining and rebuilding core strength. She shares the secret to harnessing the power of your transverse abdominis, shoulders, lats, and grip, challenging the notion that pregnancy should limit your physical capabilities. Through her guidance, active moms are empowered to embrace their fitness journeys and reclaim their gymnastics skills with confidence.

Unpack the nuances of postpartum recovery, whether it's a natural delivery or C-section, and understand how factors like torso length can shape your fitness comeback. Christina sheds light on the common hurdles and offers early postpartum exercises like deep breathing and bird dogs to kickstart your recovery. With a rich library of resources available on barbellmamas.com and a dedicated YouTube channel, Christina equips listeners with the tools needed to maximize their gymnastics strength postpartum. Transform this period into an opportunity for unprecedented growth, and look forward to a wealth of knowledge that will be shared in the upcoming discussions.

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Interested in our programs? Check us out here! 

Ever wondered how pregnancy fatigue and vomiting can challenge the pelvic floor? Tune in to the latest episode of the Barbell Mamas podcast, where we unravel the physical complexities of pregnancy. Christina Prevett, a pelvic floor physical therapist, joins co-host Sheena Berman to explore how the tiredness of pregnancy and frequent vomiting can strain the pelvic floor, leading to symptoms like involuntary urine release. With insights from Dr. Jenny LaCrosse, we dive into anatomical variations and the potential hormonal links that might predispose some individuals to pelvic floor issues. This episode promises to shed light on the intricacies of pregnancy that often go unnoticed.

Moving beyond fatigue, we also explore the biomechanical changes that come with pregnancy. As your body adapts to its new passenger, anterior pelvic tilt and lumbar lordosis become part of the norm. Christina discusses the critical role of strength training and debunks myths about weakened muscles during pregnancy. Through a candid conversation, we highlight how modifying exercises instead of eliminating them can sustain core strength and manage symptoms like leaking during activities such as running. The emphasis is on understanding your body's evolving needs and fostering resilience through tailored exercise routines.

Pelvic floor health doesn't stop at understanding; it requires action. Our episode continues with a focus on pelvic floor exercises and therapy, challenging the anti-Kegel sentiment with evidence-based support for pelvic floor strengthening. We emphasize the importance of coordination, relaxation, and strengthening, offering strategies for modifying activities that trigger symptoms. By maintaining strength and avoiding deconditioning, expectant mothers can enhance their postpartum recovery. Join us in this comprehensive discussion that empowers you to navigate the physical demands of pregnancy with confidence and care.

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Discover the transformative journey of cesarean delivery and postpartum recovery with Christina Prevett, a seasoned pelvic floor physical therapist. This episode promises insights into the complexities of C-sections, a topic affecting nearly one-third of births in the U.S. You'll gain a deeper understanding of the reasons behind planned and emergency C-sections, the physiological and emotional impacts on new mothers, and why having a doula's support can be a game-changer during labor. Whether you're preparing for the possibility of a C-section or seeking reassurance after an unexpected one, this discussion offers essential knowledge and emotional guidance.

Navigate the C-section process with clarity as we highlight differences between planned, emergent, and emergency scenarios. Christina details what truly happens in the operating room, from anesthesia procedures to managing unexpected labor developments. This episode is packed with practical advice to reduce anxiety and empower expectant mothers and their partners with the knowledge needed for a smoother birth experience. Expect to uncover ethical considerations and choices surrounding planned C-sections, ensuring you're fully informed about your options.

Post-operative recovery is crucial, and we cover the essentials of effective rehabilitation after a C-section. Learn how to listen to your body, initiate gentle pelvic floor exercises, and the benefits of early movement. Christina shares tips on techniques like scar massage and strengthening the abdominal wall that pave the way for a strong postpartum recovery. As a special highlight, we introduce our Pregnant Powerlifting program, supporting powerlifting enthusiasts through pregnancy with tailored guidance and community support. Join us as we empower mothers to embrace their journeys with strength and confidence.

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Ever wondered how weightlifting and motherhood intersect with evolving pregnancy care guidelines? Christina Previtt takes us on a journey through her own experiences as a national-level weightlifter and a mom, shedding light on the future of pregnancy and postpartum exercise research. Against the backdrop of a turbulent political landscape, Christina shares her optimism for 2025, where evidence-based decisions empower women to confidently navigate their health and fitness during pregnancy. This episode promises insights into the transition from rigid exercise norms to a more dynamic, research-informed approach.

Christina emphasizes the necessity for individualized postpartum care, arguing against the one-size-fits-all protocols that often fall short. She highlights the value of creating personalized care plans that take into account factors like delivery method, pre-existing conditions, and social support systems. Collaboration between physical therapists and medical professionals is key, and Christina passionately advocates for this teamwork to enhance symptom management and adapt to tissue healing timelines. By integrating lifestyle factors and fostering open communication, she envisions a respectful and comprehensive continuum of care.

The episode also tackles the challenges of navigating women's health in 2025, amidst growing skepticism fueled by social media misinformation. Christina advocates for credible voices on these platforms and encourages critical thinking among consumers. She appreciates the beneficial role of doulas while cautioning against unregulated advice. Drawing inspiration from a fantasy novel, the concept of the "thought cage" becomes a metaphor for choosing which ideas to express openly. Christina underscores the importance of respectful dialogue, setting boundaries against negativity, and preparing for meaningful discussions with a positive outlook on the future.

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Interested in our programs? Check us out here! 

It is hopefully coming from a good place but no one gives more advice about your body and your cgoices than when you are pregnant. 
 
 Don't do this. Watch out for that. You're going to ruin this. 
 Ick 
 
 It's also really harmful and potentially hurtful
 
 We put it out to all of you on "what is the worst advice you got when you were pregnant" and we got SO MANY RESPONSES. 
 
 Christina goes through them in this week's podcast episode and where they came from/ what is true vs isn't. Gosh you all delivered!

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Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter

You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes.

Interested in our programs? Check us out here!