5 Tips for Returning to Exercise Post-Hysterectomy

Movement following a hysterectomy is important to the healing process. However, there isn’t always guidance on how to safely return to exercise following the procedure. These five helpful tips can put you on the path to help you get back to the activities you love most. Remember to check with your physician, physical therapist, and healthcare team to ensure you’re cleared to begin exercising safely.

Start with Breathing

Deep breathing can help with pain following hysterectomy. Breath work also allows your abdominal and pelvic floor muscles to begin moving and coordinating properly again. In sitting or laying down, place your hands on your ribs or belly. Inhale slowly through your nose, followed by an exhale through pursed lips. Focus on feeling your abdomen expand with slow and controlled breaths.

Take a Walk

You may begin walking as soon as the first day following your hysterectomy. Walking can help prevent postoperative risks such as blood clots, encourage bowel movement, and help maintain strength and endurance. Begin with short walks around your household or outdoors for 5-10 minutes. Slowly increase your walking time over several weeks to your tolerance. If longer walks feel difficult at first, multiple shorter walks throughout the day can be just as effective.

Slow and Steady

Your body will still be healing as you begin increasing your activity levels. It is important that you start with slow, lower impact exercises before jumping back into your prior routine. Heavy lifting or running too early can put too much stress on your healing abdominal muscles and pelvic floor. Focus on breathing, mobility, and body weight exercises to start. Slowly increase speed or add small weights over the course of several weeks.

Work In Different Positions

Performing exercises in different positions allows your body and pelvic floor to regain strength in the various way we perform activities throughout the day. Remember to practice working through transitions you use throughout the day such as sitting to standing, or getting up from laying down. Certain positions such as laying down or table top position (on hands and knees) may be good positions to start specific exercises in, as they can help take pressure off the pelvic floor when first getting back exercise.

Listen to Your Body

Everyone’s recovery process following hysterectomy is unique. Your progress following the operation may be faster or slower than you thought. Regardless of your activity level prior to surgery, it’s important you monitor how you’re feeling as you return to exercise, and make adjustments as needed. Consult with your physical therapist about ways to modify your individual routine and get back to doing what you love.