The 4 Signs You’re Doing Too Much, Too Soon Postpartum
Listen to the Podcast Episode Below
The 4 Signs You’re Doing Too Much, Too Soon Postpartum
You finally got cleared to exercise. You laced up your shoes, squeezed in a workout during nap time, and felt amazing. Then that evening, something felt off.
If that sounds familiar, you’re not alone. One of the most common things I hear from postpartum moms is, “I think I overdid it.” And while it’s completely understandable (you’re eager to feel like yourself again!), learning to recognize the signs of doing too much, too soon postpartum can stop a small issue from turning into an injury or longer-term setback.
The good news? Your body gives you clear signals. You just have to know what to look for.
Why Postpartum Warning Signs Are Easy to Miss
Here’s the tricky part: these signs don’t always show up during your workout. Sometimes they appear hours later, or even the next day. That’s why “I felt fine while I was doing it” isn’t always the full story.
The goal isn’t to be afraid of exercise. It’s to become a bit of a detective, paying attention to how your body responds so you can keep building strength without setbacks.
Meet the 4 P’s
I like to keep it simple with what I call the 4 P’s.
1. Peeing
Leaking during exercise is a sign your pelvic floor isn’t yet supporting the pressure that movement demands. And it’s not just about jumping or running. I once worked with a client who only leaked during lunges! Leaking can come from a pelvic floor that’s weak, or surprisingly, one that’s overly tight. Either way, it’s useful information.
2. Peaking
Peaking is another way to describe doming or coning down the midline of your belly, from your sternum to your belly button. You might notice it during a plank, a crunch, or even just sitting up in bed. It means your core can’t manage the pressure of that movement yet. And that “yet” matters.
3. Pressure
A feeling of heaviness or dragging in the vaginal area means internal pressure is pushing down too hard on your pelvic floor. In some cases, this can be a sign of pelvic organ prolapse. If this sensation keeps coming back, it’s worth monitoring closely and checking in with your provider or a pelvic floor physical therapist, because the right strategies make a real difference.
4. Pain
Pain anywhere in the body is a signal that something isn’t working quite right. What a lot of moms get wrong is assuming the problem lives where the pain is. Back pain, for example, usually isn’t solved with more back stretches. More often, it’s about core and pelvic floor strength, glute strength, and posture.
Your Quick Win: The Exhale Reset
If you notice peaking during a movement, try this before you give up on the exercise:
Take a breath in to prepare.
As you begin to exhale, gently lift your pelvic floor, just before you start the movement.
Keep exhaling through the hardest part of the movement until you’re back at rest.
Try it on your next plank or as you get out of bed. If the doming eases, you’ve just learned something powerful about how your breath and core work together. If it’s still there, that’s your cue to choose a modification and build up to the full version over time.
Avoiding It Isn’t the Answer
When you notice one of the 4 P’s, it’s tempting to just stop doing that exercise altogether. But avoidance usually keeps you stuck. Instead, get curious: When did it happen? What was I doing? What might be causing it? That’s how you move forward and get back to the activities you love, feeling strong and confident.
Listen to the Full Episode
In the full podcast episode, I go deeper into each of the 4 P’s, including how I troubleshot that client’s lunge leak, why pain so often shows up away from its true source, and what to look for in your own workouts this week.
🎧 Listen Below or on Apple or Spotify
Ready for a Plan That Fits Where You Are?
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I’m Nicole, Pre/Postnatal Fitness Coach and founder of Strong Mama Wellness. I take the confusion out of exercising in pregnancy and postpartum and help women strengthen their body for pregnancy, delivery, and recovery. You deserve to have a thriving, healthy pregnancy and postpartum journey!
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