Mamas on Bedrest: Regaining Muscle Strength After Bedrest

July 1st, 2013

A mama asked this question and I figured, rather than respond to her privately, I’d reply for the benefit of everyone.

Q: My daughter is 20 months old and I was on strict bed rest from 20 weeks until 36 weeks. My question is, “How long does it take before your muscles get back to “normal”? My leg muscles are still horribly weak. I work out, hike, ride horses and walk a lot. Will my muscles ever return to normal? Has anyone else experienced this?”

sidelayingBed rest has been long been known to cause bone loss, muscle weakness and loss and weight loss. The first studies done by NASA to determine the effects of weightlessness on metabolism established that in as little as 60 days, women on severely restricted activity can lose up to half their strength. What’s more, not even dietary changes can help. The NASA study showed that women placed on high protein diet lost even more muscle mass than women who made no dietary changes.

Exercise was the only intervention that NASA found to reverse the negative physical effects of activity restriction. In their study,

The exercise regimen included a 40 to 50 minute aerobic workout two or three times a week and 20-minute strength tprraining sessions two or three days a week. While lying on their backs, the women did multiple sets of thigh and calf exercises using a flywheel device similar to a typical leg press machine at a gym. They also worked out on a vertical treadmill.

While many may balk at the thought of the vigorous exercise prescription recommended by NASA being used for women on bed rest, there really isn’t any reason that women on bed rest can’t participate in modified exercise programs.

So let’s get back to our mama’s question. She is 20 months post partum and still feeling significant muscle weakness. When I reviewed the literature, there is consensus that bed rest does in fact significantly reduce muscle mass and strength, and according to Judith Maloni, PhD, in her publication Antepartum Bed Rest For Pregnancy Complications: Efficacy and Safety for Preventing Preterm Birth “the physical changes that occur during bed rest are not resolved by 6 weeks post partum.” Unfortunately, I was unable to find any publications that looked at the effects of bed rest on maternal physical health specifically, and no publications that were able to give a time frame within which a mama can expect to regain her pre-bedrest strength and endurance.

078One thing that I have seen coincidentally is that many women come off of bed rest, either just before or at delivery, and want to resume their pre-pregnancy activity levels immediately post partum and feel that something is wrong with them when they are unable to “jump right back” into their pre-pregnancy activities. I always recommend that “former” Mamas on Bedrest ease back into activity. Mamas who were on strict bed rest during their pregnancies for two weeks or more are significantly de-conditioned (the longer the bed rest stint, the more de-conditioned mamas body becomes), and the approach needed to regaining strength and endurance is not unlike that needed to retrain individuals to walk again after a significant injury (i.e. a car accident). People who suffered significant injuries resulting in weeks to months in a coma or in bed take months to years to regain their functionality. While the bed rest prescription does not create the same type of insult to the body physically as a traumatic injury, the effects on the physical function of the muscles and bones is very similar. So much like an injured person must go through weeks to months of physical therapy, Mamas on Bedrest should take a similarly slow, gradual, step by step incremental approach to regaining their pre-pregnancy physical strength and endurance. They may choose to work out with a personal trainer, a physical therapist or in a class specifically designed for post partum mamas, with emphasis on mamas who have been on prescribed bed rest.

So how can Mamas on Bedrest avoid or at least reduce the deconditioning they may experience as a result of bed rest? They must exercise while on bed rest! While the NASA study had the astronauts using flywheel cycles and weight, mamas on bed rest can perform modified stretches and strength training right from their bed. We put together a full set of exercises and stretches in our Bedrest Success Kit, yours free when you subscribe to our monthly e-newsletter (The upper right hand corner of this page!!), as well as several samples of exercises on the Mamas on Bedrest Youtube Channel.

So good luck Mamas! Let me know how this post helped you in the comments section below. I am eager to hear your success stories and other questions! You can also send e-mail to info@mamasonbedrest.com if you prefer a private correspondence.

4 Responses to “Mamas on Bedrest: Regaining Muscle Strength After Bedrest”

  1. Robin says:

    I was on bed rest for 6 weeks at the end of my pregnancy. I am 7 weeks post partum and my legs still hurt and are weak. What can I do to speed up this process. I am a teacher and need to go back next month. HELP

  2. Darline says:

    Hi Robin,
    congratulations on your delivery. Surviving bed rest is no easy feat!!

    Bedrest is a very taxing process on a woman’s body. Each week she is inactive, she runs the risk of muscle and bone loss, deconditioning and loss of strength, flexibility and endurance. In my experience, women who have been on bedrest for at least 8 weeks need to give themselves an additional 8 weeks post partum to recover. So if “normal” recovery is 6 weeks (and I find that this is the BARE MINIMUM even for women who have not been on bed rest!) They need to tack on another 8 weeks for recovery from bed rest. So you are looking at about 34 months before you are “back to baseline”.

    I don’t know of any ways to speed up the recovery process. I do know that if you go too quickly and push yourself too much, you run the risk of injuring yourself and setting yourself back even further. Women who aggressively try to regain their prior activity level have suffered hemorrhoids, uterine/bladder/rectal prolapse, wound injuries/infections (if they had c-section). Gradually ease back into exercise, heavy lifting and your daily routine. Give your body the time it needs. You still have about 4 weeks. Women who have worked with Perinatal fitness instructors or physical therapists have found their recoveries and return to pre-pregnancy weight/body strength more complete. I hope this helps.

  3. Zoya says:

    Hi,

    I was on strict bed rest for 5 and a half months of my pregnancy, though i successfully gave birth to my DD, who is a healthy and naughty one year old now, i do not seem to have gained back even half my muscle strength. I have been a regular gym and outdoors person all my life but since late walking up a flight of stairs seems to be a task.

    This frustrates me into trying more and more of cardio and pushing myself to do more but i just feel set back further into pain and weakness. Ive been to doctors who who suggest recovery takes time.. but now i feel old and sad all the time..n im barely 26 !

    Do you have any advice on how i can make my life easier!!!

  4. Darline says:

    Zoya,
    This is not uncommon. It was such a good question, I addressed it in this week’s Video Wednesday Blog. Look for it Wednesday, October 10th. Thanks for asking your question and I hope the answer helps you out. Darline

Leave a Reply