Absolutely, you can exercise while breastfeeding and/or pumping – Here’s what you need to know!
If you are wondering if it’s okay to return to exercise while breastfeeding the short answer is yes! In fact, gentle movement can be one of the best things you do for your mental and physical health in the post-partum period. Whether it be walking, pilates, strength training or anything in between let’s break it down so you can feel confident easing back into movement!
Fuel Matters!!
Here’s the truth: moderate exercise doesn’t negatively affect milk production. Your body is clever and can manage both movement and milk-making beautifully, as long as you give it what it needs — hydration, rest, and enough calories.
If you’re breastfeeding, you’re already burning lots of extra calories a day. Add exercise into the mix, and you might need even more. So don’t skimp on nourishing meals and snacks. And drink plenty of water — especially around your workouts.
If your breasts are feeling full or engorged, a workout can be downright uncomfortable. Try to feed or pump before you exercise. This will leave you feeling more comfortable throughout your workout.
And if you’re doing something bouncy like running, a supportive, well-fitted sports bra is your best friend.
If you’re easing back into exercise while breastfeeding, one of the most important pieces of gear you can invest in isn’t a fancy yoga mat or new sneakers — it’s a well-fitting, supportive sports bra.
Your breasts are heavier, fuller, and more sensitive during breastfeeding — especially in those early months. Movement without proper support can feel uncomfortable (or downright painful).
While we want a bra that is supportive a bra that is too tight can increase the risk of some breastfeeding conditions such as blocked ducts due to the pressure it is placing on the breast tissue.
Allowing you to feed or pump comfortably before or after your session!
Moisture-wicking fabric to avoid the risk of skin irritation!
This depends a little on how recently you gave birth, and whether you had a vaginal or caesarean delivery. But in general, gentle, low-impact activities like walking, stretching, postnatal yoga, or core rehab exercises are a great place to start.
Regardless of how your pregnancy journey was we always want to check in with a health professional before returning to any activity.
Your body has been through a huge event, and it’s worth rebuilding your foundation well.
Once you’re feeling stronger, and any core or pelvic floor concerns have been addressed, you can gradually return to more vigorous activities like strength training, swimming, running, or group fitness — whatever feels good to you.
Our osteopaths are here to support you through this return to activity and can help with any aches, pains or niggles you may experience!
While exercise is generally beneficial, keep an eye out for signs your body isn’t quite ready or needs more support. These include:
Yes — you can absolutely exercise while breastfeeding. It can be a brilliant way to boost your mood, reconnect with your body, and feel more like you again. Just listen in. Be gentle. Feed your body (and your baby). And remember postpartum recovery isn’t a race.
Start small, stay consistent, and know that you’re doing something incredible — not just by breastfeeding, but by caring for you, too.
And if you end up in a problem in your breast, mastitis, blocked duct or another related lactation pain or inflammation, we are your people for a genuine treatment and strategic advice to prevent recurrence. Book in today with one of our super-trained staff!
