Recovery Exercises After a Hysterectomy
Hysterectomy post-operative exercise guidelines for returning to safe exercises after a hysterectomy.
This pelvic floor physiotherapy recovery information applies to women seeking safe return to exercise after vaginal or abdominal hysterectomy. Always seek the approval from your medical specialist before recommencing any exercise after a hysterectomy.
Read on now to learn: 
- How much walking after a hysterectomy;
- Safe abdominal core exercises after a hysterectomy;
- Posture exercises to promote recovery;
- Pelvic floor exercises (Kegel exercises) after a hysterectomy;
- How exercise promotes hysterectomy recovery; and
- Exercise and some side effects of a hysterectomy.
Download these Hysterectomy Recovery Post-Operative Exercise Guidelines by scrolling down.
How Much Walking After a Hysterectomy?
During the first 6–8 weeks of recovery, walking exercises after a hysterectomy aim to maintain general condition and minimize decrease in fitness during recovery.
Walking after a hysterectomy tips:
- Walk in the morning when well rested;
- Wear quality support briefs for abdominal and pelvic support;
- Walk on flat surfaces, avoid hills;
- Wear well-cushioned footwear; and
- Aim for a couple of short walks rather than one long walk when starting to build up endurance.
Commence walking on flat surfaces and follow your gynaecologists’ instructions for how much walking you should be doing. Most women commence walking for 5 minutes in the first week, and increase by approximately 5 minutes every week after surgery however this will depend upon initial fitness levels and whether any complications occur after surgery.
Always listen to your body and if you have discomfort associated with walking you have probably done too much. In this case reduce and/or slow down your walking program.
Abdominal Core Exercises After Surgical Recovery
Your deep abdominal muscles should work with your pelvic floor muscles to protect and support your insides. Core abdominal muscle exercises for hysterectomy recovery can be viewed here abdominal hysterectomy recovery exercises.
Avoid sit up exercises after a hysterectomy 
It is advisable to avoid sit ups and abdominal exercise machines after hysterectomy, particularly during the first 3 months recovery.
Sit ups increase downward pressure on the pelvic floor and the internal surgical site. Core abdominal exercises can increase the risk of pelvic floor problems such as prolapse and incontinence particularly if the pelvic floor is weak. Some exercise equipment in women’s circuits, gyms and even some Pilates exercises can also increase pelvic floor pressure and likelihood of strain.
Complete guidelines for pelvic floor safe abdominal and strength exercises to choose and those to modify and avoid after a hysterectomy are provided in Inside Out by Pelvic Floor Physiotherapist Michelle Kenway Physiotherapist with Dr Judith Goh Urogynaecologist.
Posture and Strength Exercises After a Hysterectomy
Practice sitting and standing with good posture following your surgery.
Good posture after a hysterectomy involves:
- Standing tall;
- Gently activating deep abdominal core muscles (discussed next section);
- Lifting the crown of the head towards the ceiling when sitting, standing and walking; and
- Avoiding the tendency to bend forward to protect the abdomen with movement.
Strength exercises after week 6
Some studies suggest studies there may be an association between hysterectomy and prolapse after hysterectomy surgery, however this link has not been firmly established. Heavy lifting is a risk factor for prolapse in women. Based on this information, avoid heavy lifting and perform pelvic floor safe exercise during your hysterectomy recovery and beyond.
When you have your gynecologists’ approval, you may be ready to commence post hysterectomy pelvic floor safe strength training exercises using light hand weights as detailed in the pelvic floor safe strength workout DVD for women Inside Out Strength.
Kegel Exercises After a Hysterectomy
Pelvic floor muscles support the pelvic organs (bladder, vagina and rectum). The pelvic floor muscles will provide better support for hysterectomy recovery if they are strong and functioning well. Make sure you understand how to perform pelvic floor exercises correctly to avoid risk of internal strain with the wrong technique.
To learn more about kegel exercises after a hysterectomy, see our free pelvic exercise DVD Kegel exercises after hysterectomy.
General opinion varies widely as to the best time to commence Kegel exercises after hysterectomy, so always check with your gynaecologists’ preferences before starting.
How Exercise Promotes Hysterectomy Recovery
Appropriate exercise after hysterectomy can improve your:
- Ability to return to your everyday work and activities;
- Confidence to move;
- Strength, energy and well being;
- Posture and deep abdominal (core) muscle control; and
- Pelvic floor strength to support your surgery long-term.
Exercise and Side Effects of Hysterectomy
Some exercises can help prevent some side effects of a hysterectomy. These include:
- Decreased fitness, strength and tone;
- Lung problems or blood clots in the deep veins in your calf muscles;
- Back pain and stiffness with prolonged bed rest and decreased movement;
- Decreased bladder control; and
- Feelings of sadness, stress and anxiety.
A sensible approach to exercises after a hysterectomy can help you to recover and return to your former strength and fitness. Understanding of the principles of pelvic floor safe exercises outlined in this article will also help you towards long-term protection of your pelvic floor to minimise the risk of prolapse.
About the author: ” Hysterectomy Recovery Post-Operative Exercise Guidelines” are by Pelvic Floor Physiotherapist Michelle Kenway. They outline the key areas of focus of hysterectomy recovery exercise and are designed to promote a safe return to health, fitness and regular activity. Michelle is the author of the internationally acclaimed exercise guide for women Inside Out - the essential women’s guide to pelvic support
Download Hysterectomy Recovery Recovery Post-Operative Exercise Guidelines as a user friendly PDF.
We welcome your comments below
Please read our disclaimer regarding this information
This information is provided for general information only and should in no way be considered as a substitute for medical advice and information about your particular condition. While every effort has been made to ensure that this information is accurate, the author and publisher accept no responsibility and cannot guarantee the consequences if individuals choose to rely upon these contents as their sole source of information about a condition and its rehabilitation. Pelvic exercises accept no liability to any person for the information or advice provided, or for loss or damages incurred as a result of reliance upon the material contained herein.
Copyright © Pelvic Exercises.com.au
The information provided here is exactly what’s needed for all us post-op ladies in the UK. Finally, instead of the generalised ‘don’t lift this, don’t do that’ doctrine in the UK associated with hysterectomy and then basically left to fend for ourselves not knowing exactly what we can and can’t do for fear of causing damage, you’ve provided us with something we CAN do and how to do it safely. Thank you very much Michelle – I now feel more in control of my recovery.
Claire
Thanks Claire
I agree that it is empowering to know what you can do after surgery. If you progress gradually with your rehab exercises after your surgery you will set yourself up to be able to better support your wound and you will minimise your physical debilitation after your surgery too. This will position you better for when you do return to work and general activity, including regular exercise! Thanks for taking the time to comment. Michelle
Hello Ladies:
So glad I found this site! My husband has been following me around shaking his head, “not yet!, not yet!”. Thank God he is the man he is! Well, I agree with the walking part, too much is not a good thing. Nice to know how to graduate the walking and other exercises for weeks in. Just going into my 4th week, guess I should be up to about 20 minutes walking, started Kegels two weeks ago. Just 5 at a time, now up to 15 about 4 times a day. Trying to hold my stomach muscles while walking. That is about it! Lots of sleeping! Went to the hairdressers, walked there, (into the mall and to the salon) and back out with a quick pit stop to get a pair of jeans, not such a great idea! Took me two days to recover from that exercise. So in conclusion ladies, Feet Up, time for another bubble bath! Take Care,stay tuned!
Now I have a copy of your excellent book, which arrived very quickly, I feel empowered to give more shape to my post hysterectomy recovery, other than walking everyday. It is far superior to any of the limited general advice we receive in the UK. Time to go out and get my exercise ball. Thank you Michelle.
THE INFO GIVEN WAS SO NEEDED . I AM 4MTHS POST HYST. AND WOULD LOVE TO START WORKING OUT AGAIN .
HOWEVER I GOT SO MANY CONFLICTING ADVICE .SOME SAY TO DO CRUNCHES OTHERS SAY NO . THANK YOU ,YOUR INFO SEEMS SO REALISTIC AND PRACTICAL.
I am in my 4 th week post op. I started walking on a treadmill in week 2, three times a week. Rest days in between as it was tiring and made me a little sore. I am now up to two session of 30 mins per day five days per week. I am starting to build some interval training into the walks with 2 minute bursts at a faster rate. Im feeling great.
Now its been 5 months after my vaginal & abdominal hysterectomy. I’m putting on weight on my hips & abdominal.
Can you show me the exercise to reduce it.
Hi Margaret
Thanks for your question regarding weight gain after abdominal hysterectomy
Weight gain really is a very common problem after hysterectomy surgery, so do not feel you are alone in dealing with this matter. The confusing issue is often which exercises are safe and which should be avoided.
The best weight loss exercises after a hysterectomy are low impact exercises. Remember that you will never spot reduce fat from a specific region with specific exercises. The best way to lose weight off your hips and abdominal areas after hysterectomy surgery is through weight loss achieved through a sensible approach to diet combined with low impact exercises. Appropriate exercises at five months post op include stationary cycling, walking, dancing, bushwalking – exercises that involve keeping at least one foot in contact with the ground at all times. Avoid high impact exercises such as running and jumping – these will increase the pressure on your pelvic floor and may increase the likelihood of prolapse after hysterectomy.
Also consider a graduated resistance training program 2-3 times per week. Appropriate strength exercises will help you strengthen, tone and manage your weight better amongst a host of other health-related benefits. Be very cautious about the strength exercises you choose. A good place to start is by looking at some of our free online videos such as http://www.pelvicexercises.com.au/2010/strengthen-your-legs/ and http://www.pelvicexercises.com.au/2010/tone-strong-arms/ Inside Out (http://www.pelvicexercises.com.au/products-page/hysterectomy-recovery-products/hard-copy-book//) features a complete strength training program for women like yourself, especially for pelvic floor protection.
Hope this helps you Margaret and thank you for your contribution
Michelle
Am I correct to assume that I should never jog/run again? I can accept this, but I'm really curious about it. It is my goal to get back to lap swimming, as I did this years ago. What about spinning class, or Zumba? Also, will yoga and pilates always be risky as well? I'm saddened by the fear of prolapse, and I am willing to do, and not do, whatever it takes to keep that from happening. I am ordering Inside Out :)
Safe exercises after a hysterectomy
Hi Briana,
Thanks for your comments. I assume that your question is with regards to exercise after hysterectomy and regarding your question about running and jogging.
The information that I can give you is that we know that there may be an increased risk of pelvic prolapse after hysterectomy and that the studies remain inconclusive in this regard. There are some studies however advising that there may be an increased risk and others suggesting otherwise.
What we do know is that after Gynaecological surgery that there is an increased risk of pelvic floor dysfunction and that high impact exercises such as running increase the pressure on the pelvic floor and when repeated this can increase the likelihood of pelvic floor dysfunction.
Swimming is a great low impact exercise that usually places minimal pressure on the pelvic floor. Spinning cycle classes are also low impact however caution needs to be taken in relation to standing in the saddle and using high gears as this will put pressure on the pelvic floor. Zumba classes can sometimes involve high impact exercises. Therfore, to keep them pelvic floor friendly they should be made low impact keeping one leg on the ground at all times. Some Yoga and Pilates exercises will increase pressure on the pelvic floor and these can be readily modified. Refer to this Yoga article for more information on Yoga and pelvic floor pressure.
What is important after hysterectomy is ensure the strength of the pelvic floor muscles to support the type of exercises undertaken and continue exercising with a particular focus on pelvic floor safe exercises.
Best of luck Briana.
Michelle.
Hi
I am 7 weeks post op today. Feeling good mentally. tried to get back to Gym last Saturday but only managed 1.8km’s before I felt a pulling sensation under my ribs. I then managed to swim 350m on Sunday but was disappointed as I usually swim 2km’s in one sesssion. I have quickly realised how much Iam physically weakened at this point. I am still fairly tired at the end of the working day but have been resting a lot. I am eager to get back to some strength exercises so feedback is really appreciated. Also, I noticed today thatI had what looked like a small piece of padding, or stitches on my underwear. It was soft and string like and a greyish colour. Was wondering if this is just internal stitches dissolving. I am still bloating on and off as well. My weight is fairly similiar to when I went in however my clothes are definately tighter than before. Im assuming its due to the swelling still. I wont complain too much though because I seem to be recovering well compared to other stories I have read. Is anyone else still having issues with swelly belly or dissolving stitches?
Wow! very helpful information and comments. I’m 5 weeks post-op and have felt fine the past two weeks. Went back to my desk job on monday and have been in bed with abdominal and back pain the past two days. My post op recovery plan from my doctor was the worst! He didn’t tell me specific excercises to do nor what to expect. Who know sitting up in a chair would make me so sore? I think I’m better equipped and have a better level of expectation for my body. THANKS ALL!!
Hi Keisha
So glad to help out. Best of luck with your recovery.
Michelle
Hi,
Thank you very much for the useful information that one can practise after hysterectomy.
I have a question which worries me so much at present. i have undergone hystrectomy for more than 2 years nw. the problem is normally i will pass motion daily. but lately i feel like i’m having bowel movement problems. is it something normal for a post hysterectomy patient. i wonder if my intestine has drop filling the loop after the removal of the uterus. thank you.
Ok, Ladies, NOT thrilled about the information I am reading. Please, those of you who are in the career of fitness….20+ years…..who RUN and LIFT for a living…..give me some sensible advice for recovery from a transvaginal hysterectomy. I am two days post- op,,,,,,NO INTENTION of lifting or pulling…let alone running at this point, but no sit ups , for ? what months???? I took off 5 days from work——–which is teaching fitness classes….yes I can coach my class through any workout and do NOTHING……but I was NEVER TOLD recovery was MONTHS away. Anyone? Keep in mind, I just went from teaching 15 exercise classes a week to 0….and running 3-4 x a week to 0……..
Abdominal core exercises and hysterectomy recovery
Hi Liz
Thanks so much for your comment. I will start by saying I completely understand your dilemma. It can be extremely frustrating to minimise your exercise program during hysterectomy recovery, especially having been as active as you have been with your classes and running.
I think it is worth remembering that during a hysterectomy the uterus and it’s supportive ligaments are detached and removed. The top part of the vagina merges into the cervix and the uterus. This means that after a hysterectomy the vagina has lost a large portion of its’ uppermost supports. These days most surgeons place a firm supportive stitch from the top part of the vagina to the inside of your pelvis to keep it held up. There is suggestion from some good studies that the hysterectomy procedure makes a woman then more prone to prolapse after surgery. If you think about it this makes sense as the supports for the vagina are reduced and if too much pressure is placed downwards during recovery, or if support is inadequate post op. the risk of pelvic organ prolapse may be increased.
How long does it take for complete internal healing after a hysterectomy? 3 months for most women all going well.
Why is there a risk with sit ups and intense core abdominal exercises after hysterectomy? We now know from excellent studies that sit ups increase the downward movement of the pelvic floor in some women with pelvic floor dysfunction, and particularly for women who have undergone previous vaginal delivery. So if this type of exercise is recommenced prior to full healing or in women with pelvic floor dysfunction, then the risk of long-term pelvic floor injury may be increased.
It may well be that for women with excellent pelvic floor muscle function, that they can return to sit up exercises, this has not been thoroughly researched to my knowledge. What we do strongly suspect however is that when women return to intense core exercises after pelvic surgery before they are fully recovered, then their risk of long-term pelvic floor problems may be greatly increased.
Ultimately what the individual chooses to do long-term with exercise is completely up to them. If you are fully informed then the hope is that you can make appropriate decisions for your own body and prevent long-term pelvic floor problems long term.
Best of luck and thanks again for raising this important hysterectomy recovery issue.
Cheers
Michelle
THanks Michelle,
The last thing i want to do is PROLONG the recovery process. I guess I am facing a reality that I did not expect. I was completely MISinformed about the recovery time and was told I would be back to work in a “WEEK” but to “JUST BE SMART & TAKE IT EASY”….no jumping. (I was very clear about my JOB DESCRIPTION and ACTIVITY LEVEL) MOST of my activity includes Plyometrics, core engagement, fast turning and ALL OUT INTENSITY bursts…..that being said, it is what is is now, and there is ABSOLUTELY NOTHING I can do about it NOW. (Can anyone make time move fASTER?) Clearly I have to stay within safety guidelines for the FASTEST recovery possible. Of course there is a “coaching” aspect to my job, which I love, and I will be doing my best to be an example to my students that “doing what is necessary to produce the results you want…..applies in recovery as well. By my following the rules to a safe & effective recovery, I will have the opportunity to help many women and men see it is possible to take the necessary recovery time away from intense exercise, and THEN, step by step, regain strength and rebuild muscle after a major surgery.
Hi Liz
Yes you are in a wonderful position to help many other women recover appropriately from their hysterectomy surgery and avoid long term problems. You are absolutely correct about step by step regaining and rebuilding after a major surgery such as a hysterectomy.
Isn’t it incredible that hysterectomy is now perhaps the most commonly performed surgery for women in the western world and yet there is still an immense lack of understanding and education about appropriate exercise for hysterectomy recovery to assist women return to good health, work and exercise. You are in one of the most challenging positions doing heavy work (exercise) for your livelihood.
It would be wonderful to have female trainers such as yourself understanding appropriate exercise for women after hysterectomy and running special services to help them to return to exercise safely long term, especially if you were also able to work and communicate with their specialist. We would have women returning to activity, strength, avoiding unnecessary weight gain and feeling good about themselves through appropriate education and exercise. At present many women are given minimal guidance regarding safe return to exercise only to find themselves back in the gym 6 weeks later having no idea what is safe and what to avoid.
Thanks so much for raising this important exercise issue for women Liz.
Best of luck for your recovery!
Michelle
Michelle
I really appreciated your feedback. I posted a few articles on my website about my hysterectomy. Please feel free to check it out. I would love to know what you think. I’m no professional when it comes to writing, but I really love helping women and I hope someday I can make a positive impact with people who are trying to be healthy & fit.
Liz:)
Hi Liz
I really like your honesty in your blog articles. Especially your fear of temporarily losing control of your body that you have exercised to hard to keep fit and strong, and your understanding that this will return in time with safe exercise after your hysterectomy. Yes I am sure you will continue to inspire other women through your work as a fitness leader and now perhaps with a new insight into having a lack of control which so many women feel in relation to their body.
Best wishes
Michelle
Hi Michelle – thank you for this article. I’m 5 months post-op and have been struggling with terrible back spasms. I felt so good after my surgery, I started walking within a week. I was taking it slow and easy until I returned to work at 8 weeks. I started walking to and from work (just over 2 miles each way) and felt awesome for 3 weeks. Then the spasms hit and I haven’t been able to walk since. I’m frustrated because I love walking – it’s great for my body and mind. I’m going for physiotherapy and it seems to be helping a bit, but it’s so slow. I guess I just need to recognize that it will take time to regain my strength. Any words of encouragement would help!
Back pain after pelvic surgery
Hi Sue
It sounds as though you’re having a really tough time. First the surgery to contend with and just when you were feeling good again your back issue emerged. This must be making your back pain and not being able to exercise even harder to deal with.
Sue what type of pelvic surgery have you had? I ask as in my experience some types of pelvic surgery involve and can affect the stabilising mechanisms of the pelvis and low back. Your stabilising muscles may not have been working as they were prior to your surgery and this may have made you more prone to back injury. Back pain is a reasonably common side effect of pelvic surgery simply from the rest involved, let alone the physical deconditioning that also takes place during your rehabilitation from surgery.
Has your physiotherapist diagnosed a pelvic problem or a low back problem? This is usually a short term thing and it sounds as though you are pursueing an appropriate course of treatment in seeking the assistance of a physiotherapist. Perhaps you might like to discuss some appropriate exercise alternatives to commence when your physiotherapist sees this as appropriate such as water exercise/water walking/stationary cycling. Also, have you discussed other self help alternatives with your physiotherapist for example using a brace or support knickers to allow you to mobilise more comfortably, massage, heat that you can apply for relief. These are all worth discussing to give you some relief and control over your condition.
I hope this helps you a little Sue and gives you some useful information to help you move forward.
Best wishes
Michelle
I had a full abdominal hysterectomy at the end of July – 4 months post op not 5 (feels like a long time ago!). I also have a history of back problems – a herniated disc 4 years ago and some ongoing mild deterioration in my other discs.
My physiotherapist has given me some exercises and I’m very slowly starting to see results. Thank you for the other suggestions – I’ll discuss them with my physiotherapist. I very much want to be walking again – I guess I just need to be persistent with the exercises and learn to be more patient.
Thanks again,
Sue
Hi Sue
Thanks for this information. The very important thing that comes to mind in your situation is the importance of very good core muscle rehabilitation. A comprehensive core muscle rehabilitation program addresses the pelvic floor muscles, deep abdominal spinal support muscles and the stabilising back muscles. All these muscle groups are potentially compromised with chronic back pain, and research tells us that rehabilitation of the whole cylinder of support around the trunk is vital in this situation. The abdominal hysterectomy and the chronic back pain you describe both have the potential to interfere with the stabilising muscle supports around the trunk.
As far as time frame goes for back rehabilitation, everyone is different and healing depends on many different factors including the nature of the injury and exacerbating factors. Once again a good question to ask your physiotherapist. Finally if your condition does not improve and at a resonable rate, then I would assume that your physiotherapist would send you to your doctor for review.
Best of luck for your recovery
Michelle
Hi,
What an interesting site! I’m 4 weeks post op after abdominal hysterectomy and although taking it really slow and trying to follow what I consider good guidelines for do’s and don’ts I am getting interested in when I can expect to get back into my running routine. I realize it is still some time away but how long? I’m no professional runner but try to do 6-7 KM a couple of times a week. I seem to be reading that it is mainly recommend to walk – not run. Have I understood that right? And with sit-ups – not that I am good at getting them done, but when would it be safe to start doing those – if ever? Thank you for getting back to me about this as I really want to do what is best for my body – to stay away from what is not good but also to get back into a good routine when it is safe to do so! kind regards, Tamara
Hi Tamara
Sounds as if you are being careful and sensible following your hysterectomy and you are wise to do so.
Regarding your question about running- definitely avoid running and other forms of high impact exercise during the post op period. Full healing actually takes on average 3 months for most women. While the external wounds appear healed, internally tissues are still healing and your body still repairing.
During this healing time it is advisable to protect the pelvic floor by adhering to low impact exercise only – this means one foot on the ground at all times during exercise. This minimises the jarring associated with high impact jogging. This is for a number of reasons; to ensure that the internal tissues heal well, to avoid straining newly healed tissues/wounds, and to minimise pressure on the pelvic floor. There is some evidence to suggest that there is an increased risk of pelvic prolapse after hysterectomy surgery.
Sit ups increase the downward pressure on the pelvic floor, a fact well established in recent scientific studies. Sit ups will never flatten the abdomen, this is a myth, it is not possible to spot reduce fat with sit up exercises. Whether or not to recommence sit ups long-term is really dependent upon how well a woman’s pelvic floor is functioning and how strong it is. If in doubt with pelvic floor capacity to withstand downward pressure then definitely avoid sit ups, they too can increase the likelihood of pelvic floor problems such as prolapse with a weak pelvic floor.
Suitable core exercises for many women include those shown in this floor based core exercise video, which provides more information. See also this core fit ball exercises for after hysterectomy
Let me know if you have any further questions
Cheers
Michelle
I am a week post vag. Hysterectomy and am feeling very frustrated already. I really enjoy my exercise and am sad that I will not be able to do any for a while. I usually do 4 sessions a week of high impact ex but feel that I will need to make some serious changes. Is that
right? How long before I can actually run 5 km’s again? Thanks for your info. I really have enjoyed the comments and especially the exercises.
Running after hysterectomy
Hi Christie
Thank you for your comment. Yes it can be very frustrating when not being able to exercise during hysterectomy recovery especially if you are accustomed to regular exercise or a regular runner.
Have you been given permission to commence walking exercise? This is usually the exercise of choice in the early post hysterectomy. These post hysterectomy walking guidelines may assist you in devising your walking program if you have approval to do so.
Regarding high impact exercise such as running post hysterectomy this really needs to wait until you are completely recovered. There are some studies that suggest women are at increased risk of prolapse after a hysterectomy. Hysterectomy surgery involves removing and replacing some of the suspensions of the upper vagina. This can’t be seen externally but it is really in your best interests to ensure that your tissues are fully healed internally before recommencing this type of exercise. While some women are given medical approval to return to general exercise 6-8 weeks post op, full healing takes 3 months so it is wise to ensure that you are fully healed and that your pelvic floor muscles are in good shape to support your insides for high impact exercise.
Some women choose to avoid high impact exercise altogether, particularly women with combined hysterectomy and prolapse repair surgery. Until further research is done, it is difficult to be conclusive about the long-term safety of high impact exercise after hysterectomy.
There are useful ways of modifying or avoiding high impact exercise long-term and still getting a great workout:
Cycling/spin classes (low gears and no standing for climbing)
Brisk walking
Water based exercise – water running is low impact and a great workout
Swimming – especially squad training groups
Low impact gym equipment- stepper
Alternating sessions of higher impact exercise with low impact- useful if you are a runner to do this
Choosing surfaces and good footwear to reduce impact- again important for runners
And of course long term pelvic floor safe resistance training check our information library on Safe Exercises after a Hysterectomy for further details.
I hope this gives you some information to help your long-term planning. Hope your recovery goes well.
Michelle
Hi Michelle. Wow. Thankyou for your comprehensive answers and for getting all women post hysterectomy back on track. You have given me some hope that I can return to my pre op exercise routine at some point. I am getting the picture that I have had this op with limited knowledge but your website has so much info that has made me feel at ease. I will certainly be taking your advice and not rushing into anything. (although I feel like it!). Thanking you for your reply and enjoy Christmas.
Christi
I'm 4 days post-op and have found this really helpful. As a really busy working mum, I'm finding it a challenge to feel so debilitated and I think I'm expecting too much of myself.I will follow the walking plan as I have even been trying that but am in lots of discomfort tonight, trying too hard!!
Thanks again, I intend to spend more time tomorrow having a closer look at your advice.
Karen
Great comments. It's helpful to hear other women tell their stories. I am 6 weeks post radical hysterectomy. I have had pelvic surgery twice before this for uterine prolapse. I have worked at a pkg. delivery co for almost 30 years and I'm sure lifting has contributed to my prolapse problems. I have lifted weights to help me keep in shape for my job for 20 years. I know how to safely lift now but my question is ….is an elliptical safe to use after a hysterectomy. I's like standing up and bicycling. I also do inward and outward leg lifts for my thighs. Are these ok? I do add weight on my ankles when I get to that stage. Thank you for helping. Mary
Elliptical and side leg raises after hysterectomy
Hi Mary
First and foremost ensure you have your medical specialist’s approval to return to elliptical exercise. Do take care in the first 3 months post hysterectomy as your internal wound is still healing even if it appears to be healed externally. Elliptical is a nice low impact exercise and you would anticipate minimal pressure on your pelvic floor when using such equipment. I definitely suggest against putting too much force into the arms and keep resistance low for the first 3 months if it is adjustable to minimise pelvic floor pressure. Always commence short duration and build up as your body tolerates this.
Inward outward leg lefts perfomed lying down should not place adverse pressure on the pelvic floor, even with weight added on the ankles. This is a nice antigravity hip strength exercise and the abdomen and pelvis are not under load. I assume you do these leg lifts lying on your side and not in any other position?
Regards
Michelle
Thanks Michelle. I do leg lifts on my side, but I also do raises while on my forearms and knees I lift a leg while bent up toward the ceiling.(with toe pointed up.) These are great glut exercises. Im glad you warned me about the elliptical too soon.I will wait and walk a lot first. Mary
Hello, I'm going in for a hysterectomy on Thursday and have gain weight from anxiety for the surgery. I'm pretty active, I love to swim and tan how soon may I do both?
Swimming after hysterectomy
Hi Tonia
Yes the lead up to hysterectomy surgery it is understandably an anxious time for many women.
Your return to swimming will be determined largely by the rate at which your wound heals. Different specialists can have different guidelines about when to return to general exercise. Your specialist should advise you at your six week check up about when you can return to swimming. As far as tanning in the sun goes there is no reason why you shouldn’t be able to spend some time in the sun relaxing during your recovery during the first six weeks. This will be a pleasant part of your recovery I would think.
Take your time when it comes to losing weight with exercise postoperatively and keep in mind the fact that that for the first six weeks post hysterectomy at least, the purpose of exercise is to prevent general debilitation and should not be used for the purpose of weight loss.
Wishing you all the best for your surgery and recovery.
Michelle
Hi I a. Three weeks post op now. I have kept my ovaries and cervix as there was no need to remove them.. I also had a combined spinal epidural and no general anesthetic. In general I think I am doing well with my recovery went back to work after two and a half weeks (mainly office work) and am driving already. However a couple of days ago I started getting a back pain (a certain point on my spine ) and the muscles surrounding it. Could it be from the injection? After three weeks? But I think it is also a little bit above the injection site. Are platform shoes (high heels) bad at this point ? Can they cause back pain during recovery or is back pain a normal part of post hysterectomy?
thx
I am going in in 3 days for the abdominal hysterectomy. But I am 65…anyone here have any of the same “age” related recovery info?
Thank you~
I had a vaginal hysterectomy on 15th February and so far everything has gone smoothly up until the last 4 days. I have very bad back pain which is in the same spot (just right of my spine around the waist area). I have been doing short walks but have to stop as it is too painful. I have been taking Norgesics (prescribed by the doctor) for the pain and using deep heat cream or a wheatbag. Nothing seems to be working. Can you suggest what to do as i feel that laying around and doing nothing is making it worse. I would also like to go back to light swimming and walking in the pool. Do you think this will help my back complaint.
Thankyou
Back pain after hysterectomy
Hi Leanne
Any sudden onset of pain post-operative hysterectomy should be assessed by your general practitioner or by contacting your gynaecologist – I assume you have not had your 6 week check up yet. Having said this it is also worth remembering that inactivity post hysterectomy will often contribute to the onset or recurrence of back pain post operatively. This can be due to laying on soft couches, soft chairs and general immobility. So there are a couple of possibilities and these need to be assessed by your doctor.
With regards to swimming I agree that gentle water walking is a lovely low impact exercise for the spine and for recovery however you need to seek the approval of your surgeon before returning to water based exercise to avoid the possibility of infection. Until surgical review at 6 weeks most women are advised to commence a gentle graduated walking program as outlined in this article.
Kindest regards
Michelle
Hi Leane
i have the same problem too .. I had an abdominal hysterectomy on 14 Feb. My recovery has been fine except for the back pain which is located in the middle of my back Ina specific spot on my spine. When I press on it or bend forward or back it really hurts. Let s keep each other posted ! By the way I had my operation with a combined spinal and epidural. Did u have that too? I was worried that might b the cause of the pain!
Self management- low back pain after hysterectomy
Hi Nevine
Epidural/spinal block can occasionally contribute to back pain post operatively. Usually back pain after a hysterectomy is due to the inactivity post operatively. It’s a catch 22 isn’t it – you need to rest but this can aggravate the spine for some ladies.
Simple self help strategies to avoid or minimise low back pain after hysterectomy surgery can include:
• staying mobile with short regular walks
• resting with the spine supported
• choose firm supported chair/bed ( a taller chair can be easier to get in and out of and place less pressure on the low back)
• avoid lying on soft lounges
• avoid sitting for extended periods of time on low soft lounge chairs
• using warm packs as required
• gentle in bed mobility exercises prescribed by your in-hospital physiotherapist.
Wishing you a good recovery
Michelle
Thanks Michelle for your reply, I did go and see my GP last week and she said it was ok for me to go back to light swimming. After 3 days of constant back pain i got my self to the pool. 4 days later and my back is so much better. I still have a small amount of back pain but nothing like i was experiencing at week 3 post op. I think that after 3 weeks of sitting around and resting and also the operation made my back so weak that now i have to strengthen it. The swimming has also made me feel so much better in myself. I have to see the surgeon next Thursday which will be just over 5 weeks post op. So far that has been my only complaint about the whole experience. I dont feel like i have had a vaginal hysterectomy and had very minimal pain from day 1. Hopefully with time i will fantastic. Thankyou once again for your help…
Cheers
Leanne
Hi Im four months post op of a full prolapse vaginal hysterectomy, I work in a hospital as aphysio assistant and at the end of my 5 hour shift my legs feet and stomach are very swollen due to water retention. Have been given water pills by gp but they are not very effective. Can you tell me roughly how long this may last? I 'm struggling to find out what other excesises i can do. i use the stairs and do lots of walking.I still do my pelvic floor. but im gaining weight i try and have a healthy diet as well lots of fruit and fresh veg lots of chicken and fish and very little red meat. looking forward to any help and advice
Hysterectomy weight gain and fluid retention
Hi Helen
Have you been told that your fluid retention is the result of your pelvic surgery? This is a little unusual after 4 months recovery time assuming you are in good general health and have not had any adverse events post operatively. The best way to manage your fluid retention will be determined by the cause and this needs to be established my a medical professional who understands your health.
In terms of weight management it sounds as though you are doing well with your healthy diet. This is of paramount importance – watch everything you eat and drink.There are a range of appropriate exercises for weight loss you can do with your mainstay being walking and perhaps stationary cycling at this stage of your recovery. Water walking is also a great exercise although I don’t know how feasible this is where you reside in the UK.
To promote weight loss after prolapse surgery /hysterectomy with exercise:
- vary your exercise routine regularly
-choose low impact exercises e.g. water walking, stationary cycle, low impact dance
-gradually increase exercise duration as you are able to
-consider wearing supportive briefs when you are mobile and exercising.
For further details refer to this article on hysterectomy weight loss guidlelines and Inside Out Strength DVD.
There are specific leg exercises for lower limb fluid retention (calf pumps), compression stockings and elevation of the legs when possible to promote fluid return to the heart. Once again the cause of your fluid retention needs to be medically assessed.
Hope this assists you Helen
Michelle
Regards
Michelle
Hi there. I am almost 2 weeks post total vaginal hysterectomy. Feeling good overall besides being very tired some days. I enjoy regular exercise and usually do 3-4 spin classes per week. I was looking forward to getting back to that around week 6 , however after reading many of the comments here am second guessing that plan. Thoughts?
Much Appreciated.
Spin classes after hysterectomy
Hi Tanya
Be guided by your medical specialist regarding when you return to spin classes. When you do the way to minimise pressure on your pelvic floor and your internal wound is by keeping the gears low and staying in the saddle rather than standing and climbing.
You may choose to do some stationary cycling for a number or weeks before entering a class to ensure wound healing and to regain a little fitness before resuming classes. This way you can control your cycling and the effort and subsequent pressure involved.
All the best for your recovery!
Michelle
What a fantastic site! I am absolutely shocked at the total lack of post op advice and care offered to people in the UK. I went to my GP (no chance of seeing an gynae here!) and was told that I was not 'clinically in need of' physio post op!! I could go to a physio privately (£30 per half hour) or do without. So, thank you, Liz , for your time and expertise.
I am 4 and a half weeks post abdominal hysterectomy and removal of ovaries. I have had 3 caesarians and foolishly assumed that the recovery would be similar. How wrong!! I am very frustrated at the slowness of the recovery. I do not feel up to driving (and my husband won't allow it!!) and live on the top of a hill, so getting out for walks is difficult. I have walked in to town a couple of times, accompanied by one or other of my sons, but I am still quite sore, especially at the sides of my stomach. I have no stomach muscle control and find that, when I need to empty my bowels, it needs to be done NOW! There is also some pressure and discomfort before I empty them. I am usually fit, healthy and active – I am a teacher and also coach sports – and I am dreading not being ready to go back to work after the Easter holidays in 2 and a half weeks. I am keeping busy – cleaned the oven yesterday and spent time shredding documents on Wednesday – but feel quite low. Any advice or reassurance would be appreciated. Thanks in anticipation.
Hi Ladies,
So glad I found this site as it is so informative. I had a TAH/BSO and removal of a large ovarian tumour on 14 March, the tumour was the reason for surgery, it was urgent so all done in 5 weeks from Gp referral to op. Eternally grateful to our wonderful NHS. I was informed of recovery period and op explained in detail. We listen and take info on board, Yet, somewhere in my brain I did not apply this to me! I was not keen to have epidural but went ahead with the consultants advice. Epidural was aborted due to a complication, Op was a success so far, results from histology back on 16 April when I have my post op check up. I too run, am reasonably fit, Mentally strong under normal circumstances. (I have a disabled daughter which has made me the person that I am proud to be today.) The difficulty I have in my recovery is one day the physical me appears well the next the mental / emotional side is,but, never working together as a whole person. My gyny nurse explained it was a big op, I am normal to feel this way, also due to my bad experience with the epidural(I had neck spasms for a week after which seemed more debilitating at the time than the op) I have done gentle neck exercises and pelvic floor, running is not even on the radar at present. I am pleased for all those recovering at a good rate and getting back to normal life . For those of you who like me are weeping, feeling tired, frustrated, recovery is not happening soon enough, Know that you are not alone, if it takes us a bit longer , we will have to adjust at our rate of healing. my eldest daughter said Mum , you thought you would have the op read a few books with your feet up for a couple of weeks and then be running in the marathon. That's exactly what my inner voice thought Despite listening to the Doctors and nurses giving all the invaluable advice. I'm glad to have found all you wonderful ladies who have shared their experiences and if my sharing has been of help to you that's a bonus. Keep well, listen to your bodies and be safe.
Lorraine.
..
Hi Lorraine
Thank you so much for sharing your personal experience – your account will undoubtedly help other women to cope following gynae surgery such as yours. I am also really glad you highlight the mental/emotional and physical side of your recovery as many women are unprepared for this as with many things in our lives.
Yes you need to take all the time you need for your physical and emotional recovery, be kind to yourself and perhaps this will be another of those personal growth events in your life that helps you to understand and assist others as well as you already do.
Once again thank you for taking the time to write and help others
Best wishes for your recovery
Michelle
Hi Lorraine,
I can relate to your situation.I am four weeks post hysterectomy it's so nice to hear that I am not the only impatient person in the world.Like you I thought I could read a few books get a bit of attention and then pick up where I left off, because I am different. When I have had to face the fact that I am not . I will listen to my body and be safe.
Thank you
Thank you so much for this very useful advice, I was very fit before I had surgery and I can’t wait to get back to my exercise classes but I am very frightened of doing something that might result in a prolapse. Now I know what I can and can’t do when the time comes
Thanks Karen
Yes yours is a commonly expressed concern, glad this artticle assisted you.
Good luck
Michelle
Hi michelle,
I am nearly three weeks post op after having a TAH and BSO and I am looking forward to going back to my exercise classes when I am fit enough. Before having surgery I was doing step classes, body pump and Zumba but I realise that it may be a while before I am doing those again. Would it be safe to go swimming after six weeks ?
Hi Karen
Yes you are entirely correct in identifying step and body pump as classes to avoid post op. Swimming is a great low impact activity to commence with post operatively when you have the approval of your surgeon to recommence exercise. In view of the fact that your surgery was abdominal, then water walking is most advisable. Some times ladies experience some stretching through their wound area when doing freestyle initially. Gentle breaststroke may be more comfortable. Walking forwards and backwards, along with side stepping with gentle breatstroke arms are ideal since they are low impact and combine some gentle resistance for strengthening and some light cardiovascular work too.
Hope this helps and thank you for your comment, best of luck!
Michelle
Hi Michelle,
I’m so very glad I’ve come across your site.It is packed with so much useful and reassuring information and I am certainly going to be purchasing your book. I’ve had no helpful information from my surgeon and I’m due to have a total hysterectomy in 3 weeks (preserving the ovaries).
Bascially I’m 33 and for the last 5 years have been in out of hospital with severe high grade cervical dysplasia resulting in the need for the hysterectomy. I haven’t been able to have children and now won’t get the chance and while the surgery itself doesn’t bother me I understand the need for it and the process, I do have concerns with long term phsyical activtiy. I know for the first 3 months I’m going to have to take it slow and ease myself back into things, but I’m normally a very active person and I’m wondering about the viability of jogging in the future if you can after a total hysterectomy return to jogging safely. Also I’m concerned about down force. I garden paticulary I have vegetable garden and I’m not sure with all I have read if I’m going to be to dig to turn soil or turn my compost. I know it must sound ridiculous I suppose my physcial health and gardening are in a sense my children so the thought I won’t be able to do these things again makes me very apprehensive. I’m already concerned about exercise I normally do a lot of crunching and upper arm work and it’s going to interesting enough trying to find exercises to substitute. I’d really appreciate any help you could give as to to the long term effects of hysterectomy and how physical you can be without risking damage.
Thank you and Thank you for creating such a wonderful website.
Keep up the fabulous work!!
Tika…(Australia)
Hi Tika
Thanks so much for taking the time to write and tell your story. The story you have described will undoubtedly assist other women, and it is indeed most generous of you to have done so. I am deeply moved by your story and I know many other women will be too.
Your comment on intense core abdominal exercises is timely as we have just made a free online video on pelvic floor safe abdominal exercises. As you are aware intense core sit up exercises can have an adverse affect on pelvic floor function and support if the pelvic floor is at increased risk of dysfunction. You may wish to read this article on Unsafe Abdominal Exercises and view this short video on Core Exercises After Hysterectomy. We will upload the new abdominal exercise videos in the coming week, and I hope these help you with some more information.
My very best wishes for your upcoming surgery Tika, please stay in touch – I’d love to hear how everything goes for you. I think many other women will too.
Best wishes
Michelle
Hi Michelle,
Thank you for your reply and for posting the helpful links on exercise to avoid and exercises that are safe to do. It has been greatly reasuring to know that my life won’t change so dramatically in terms of physical activity and I will be able to continue to maintain a healthy and active lifestyle. I feel I can now go into my surgery with full confidence. So much so I have ordered the DVD for pelvic floor exercises. While I wait to be able to exercise again I think it will help me keep my spirits up and certainly be somehing to look forward to.
Thank you for your good wishes and I’m touched you feel my story may be able to assist other women. I will keep you updated of my progress.
Thank you so much again for you invaluable advice and taking the time to respond. It is deeply appreciated.
Keep up the great work and best wishes to you.
Tika.
I had laparoscopic hysterectomy 11 days ago removing uterus & cervix. I’m wondering how soon I can get back to my elliptical? Normally I’m on it 5 days a week for 50 mins & love it. Anxious to get back any feedback would be appreciated.
Hi Shannon
You will need to check with your surgeon on when he/she is happy for you to recommence general exercise based upon your surgery and recovery. Elliptical is quite a nice low impact exercise for the pelvic floor, it is important to start gradually with low resistance and short sessions only when you do recommence and you should be free of physical discomfort during and after your Elliptical exercise. During the first 4-6 weeks post hysterectomy walking exercise is usually the best recovery exercise for most women.
Best of luck
Michelle