When breast feeding, why do I need to careful with exercise?

This is a subject that fascinates me and one that always raises an eyebrow in surprise.

First off a science lesson on hormones...

From the moment you fall pregnant the hormone Relaxin is produced by the ovaries and placenta, its initial role is o prepare the body for childbirth Relaxin relaxes the ligaments in the pelvis and softens and widens the cervix.

Relaxin softened ligaments during pregnancy and then after birth continues to be produced whilst breast feeding.

It can take 6 months, at least, to leave the body from time you last breast fed.

There is also evidence to suggest that the longer Relaxin is present, the longer it takes to go. It is the presence of Relaxin that makes you "postnatal"

Here's a thought to consider from my own experience.

• I fell pregnant (Relaxin present)
• I lost my baby at 12 weeks (Relaxin will remain within me for around 6 months)
• I feel pregnant 4 months later (Relaxin production starts again to add to amount already in my body)
• I carry to 40 weeks and give birth but do not breast feed.
• Relaxin should have left my body 6 months later.

But in total I have had Relaxin in my system for nearly 18 months, the impact of this on my body and my strength is huge. I can tell you now my back was in constant agony, I felt weak, my strength was low and I know my hormones was out of sink. 

So why do you need to be careful exercising when Breast Feeding?

Because the female body is producing Relaxin, Relaxin weakens the body. Your ligaments, pelvis & core are weakened and at risk. Even if you are working to target these areas and strengthen them, you will always be working against this pesky hormone until is fully leaves your body.

You need to be careful not to over push the body. Especially if hypermobile as this will exasperate it. 

Your pelvic floor is may up of ligaments and muscles, when these are not strong and compromised from Relaxin you are placing yourself as risk when performing high impact moves, lifting too heavy, putting excess pressure through body or taking exercise too far when your body is not ready. 

What about bottle feeders? Do they need to be careful?

Yes if they last breast fed in the last 6 months or within the first 6 months of their postnatal recovery and did not breast feed.

The same still applies, until Relaxin has left the body, you are still at risk of injury. 

Lets not forget about the puppies themselves...

I am of the big breasted variety, its not always a good thing and can be a curse, but there is one thing for sure; you will never ever find me exercising without a bloody good sports bra. I like one that compresses and holds everytign down - thank you ShockAbsorber.

But when you are breast feeding this is not something you can do. Compressing and holding down the boobs, when they are slowly filling with milk I understand is incredible painful. It could also effect milkd production and risk masitis. 

Now I have never breast fed so I can not full appreciate the pain of this but from what I have heard it makes my toes curl. 

You also need access to your boobs should your child needs feeding, especially if you come to a class like mine where you can feed mid exercise if need.

So what does the lack of proper sports bra support mean for breast feeders when exercising? Just that, lack of support.

Your breasts NEED SUPPORT.

Not only from a comfort point of view but for protection.

When exercising the force that goes through the breast tissue is huge, if you are able to run postnatally (yes some mums can once they have rehabbed their core) the force through the breast tissue causes the breasts to move in and out in a figure of 8 that puts huge stress on the breast tissue.

What can this mean? No only pain but saggy breast tissue. No one wants that.

In conclusion...

So that's why you need to be careful, not just Relaxin coursing through the body but the lack of support for the bust can mean to further problems and pain. 

oh and one final thing... Breast feeders in exercise need double the amount of liquid refreshment than those who are not.

This is because you body is not only replacing fluids lost through sweat, but it needs to produce breast milk at the same time too!