3 Common Post Pregnancy Complaints

Introduction:

Getting back to fitness after pregnancy, whether it’s been 3 months, 1 year, 3 years, or even longer, comes with its own set of challenges. Everyone has unique needs following childbirth. Rebuilding your core strength, figuring out how to incorporate exercise into your busy schedule, and learning how to take time for yourself all take time and patience.

1) Weak Core and Pelvic Control

Pilates is a fantastic solution for many issues new moms face because it encourages mindfulness, helping you reconnect with your body. You might think you can hop into an intense workout, pop on your latest gym motivation playlist on Spotify, swing a kettlebell around your sitting room, and get your body back fast. But let’s be real: if you’ve tried it, you’ve likely found yourself feeling exhausted, needing a change of clothes, and unable to move the next day due to overloading your body.

Even if all went well and you only experienced sore muscles for a few days (or longer), I doubt your core and pelvic floor got the attention it deserved. After pregnancy, especially in the months following childbirth, you may have diastasis recti (separation of the abdominal muscles), decreased spinal stability, and weakened pelvic floor control, and those issues require a specialised focus to avoid injuries.

You don’t need to rush into intense workouts like kettlebell training. Instead, small, mindful steps can make a huge difference. The beauty of Pilates is that it allows you to start small and gradually work your way up, strengthening your core over time without putting your body at risk.

Be kind to yourself: Short sessions add up and will result in progress over time. As you feel stronger, you can gradually incorporate more challenging exercises.

2) Back Discomfort, Shoulder, Neck, and Mobility Issues

The postures you hold while caring for a baby, especially if breastfeeding, can quickly lead to discomfort. Poor posture from cradling the baby, lifting, or leaning can wreak havoc on your back, shoulders, and neck.

Starting with gentle stretching and mobility work helps alleviate tension early on, preventing injury down the road. This is where Pilates shines: its emphasis on movements that release tension, combined with the mindfulness of controlled breathwork, helps you to relax and ground yourself, staying present with your body while healing.

Pilates doesn’t just release tension—it also helps to rebuild strength, particularly in the pelvic floor and core, which are often neglected post-pregnancy. Leaving those areas unsupported may seem like an easy shortcut, but ignoring them will only mean starting from square one when you attempt a higher intensity workout years down the road.

A progressive Pilates routine will address core strength while focusing on back, shoulder, and neck relief. Whether you opt for group classes, equipment-based studios, or even virtual on-demand Pilates sessions at home, consistency is key.

3) Lack of Motivation

This is another common post-pregnancy struggle. Starting a fitness journey after a baby often feels daunting, but motivation can be built—and it starts with finding a routine that works for you. Research consistently shows that routine and confidence are key components to maintaining regular exercise. But the question is: How do you build confidence if the thought of attending a group class seems overwhelming?

The first step might be acknowledging that there’s no “one way” to approach fitness. If the gym or fitness class isn’t appealing right now, that’s totally fine! You don’t have to start with the "typical" workout or routine. Try out different exercises, whether it's at home with a flexible on-demand program or a small mother-and-baby class—any movement counts.

Focus on finding a supportive environment where you can progress at your own pace. It doesn’t matter if it’s 10 minutes a day or an hour; what matters is consistency. And if you’re interrupted by a crying baby halfway through? No stress—just pause, pick it back up, and finish the session when you can. The key is to create a space where small, consistent efforts start to build up. When you begin to see and feel progress—even small victories—your motivation will grow. It’s about making fitness feel achievable and enjoyable, not daunting or unrealistic.

Tips and Strategies for Success:

1. Set Realistic Goals: Start small. Even 10 minutes a day will add up, and you can build from there.

2. Find a Support System: Join a mother-and-baby class or connect with an online community that understands your unique post-pregnancy needs.

3. Use On-Demand Content: Online Pilates classes allow you to workout on your schedule. You can pause and resume sessions as needed!

4. Celebrate Progress: Track your progress and appreciate small wins—this helps keep motivation up

Meet your Author:

Alice is a seasoned Pilates instructor with 20 years of experience in the fitness and wellness industry in Ireland. Certified by Balanced Body as a Comprehensive Pilates Instructor, she also holds qualifications as an NTC Personal Trainer and Exercise and Health Coach. Based in Galway, Alice teaches Reformer and Mat Pilates classes, and offers private equipment-based sessions using the Reformer, Cadillac, and other apparatus. She works with a wide range of clients, tailoring programs to individual needs — from office workers and recreational athletes. Before specializing in Pilates, Alice spent over a decade managing fitness facilities, giving her a broad understanding of both client care and the evolving fitness industry. Today, she brings that expertise to her teaching — offering a thoughtful, structured, and progressive approach to Pilates that meets clients exactly where they are.

Alice is passionate about helping people move well and move smart. Whether you're practicing at home or in the studio, her goal is to help you build a strong foundation, avoid compensation and overload, and experience how Pilates can truly support your everyday life.

Disclaimer:

The content in this blog is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for guidance, especially if you have medical concerns or pre-existing conditions. While my classes are tailored to individual goals, life stages, and fitness levels, they are not intended for rehabilitation or medical treatment.