If you’ve recently had a hysterectomy—or are preparing for one—you may be wondering:
“What’s safe to do after surgery?”
“How do I return to exercise without setbacks?”
These are essential questions—and sadly, they’re not always answered clearly during post-op visits. As a pelvic floor physical therapist, I see many women making the same five mistakes that can slow recovery or even cause pelvic pain, incontinence, or prolapse.
Below are the 5 key things NOT to do after a hysterectomy, plus a bonus tip on scar tissue management at the end.
1. Don’t Pull In Your Belly All the Time
You may have been told to engage your core post-op—but keeping your abs tight all the time can actually increase downward pressure on your pelvic floor, interfering with healing and potentially causing discomfort.
Do this instead: Practice gentle breathing exercises. On the exhale, softly contract your core; on the inhale, fully relax. This helps build functional strength without added strain.
2. Avoid Planks and Crunches (For Now)
Jumping into planks or crunches might seem harmless, but these movements place intense pressure on your abdominal wall and pelvic floor—especially if you’ve had an abdominal incision.
Safer alternatives to try:
- Breathing with gentle core engagement
- Supine marches or heel taps
- Light leg lifts
- Side planks, which reduce downward load on your pelvic floor compared to traditional planks
3. Don’t Resume Heavy Lifting Too Quickly
Heavy lifting doesn’t just mean gym weights—it includes carrying children, groceries, or doing manual tasks. Even if your doctor clears you for activity, your pelvic floor and core need time to rebuild.
Start smarter by:
- Using bodyweight or light resistance (5–10 lbs) initially
- Gradually increasing load as your strength and confidence return
4. Avoid Running Until You’re Truly Ready
Running puts high-impact stress on the pelvic floor. If you experience leaking, heaviness, or discomfort during simple movements like a single-leg sit-to-stand or jumping in place, running is not a good idea yet.
Better alternatives:
- Power walking or incline treadmill walking
- Focused glute and core strengthening
- Return to running only once your body can tolerate impact without symptoms
5. Don’t Jump Into Heavy Squats
Heavy squats—barbells, kettlebells, or heavy lifting from the floor—can increase downward strain on healing pelvic tissues.
What to do instead:
- Start with bodyweight squats, lunges, or step-ups
- Incorporate single-leg exercises to build control
- Only add light weights after 6–8 weeks, with a gradual progression
Bonus Section: Don’t Overlook Scar Tissue
As your body heals after surgery, scar tissue and adhesions can form—both on and deep within your pelvic region. These can affect how your bladder, bowel, or pelvic organs move and function, potentially leading to pain or pelvic floor dysfunction.
Scar-related symptoms may include pelvic pain, changes in bladder or bowel habits, and restricted tissue mobility. That’s why scar tissue deserves its own attention in your recovery process.
Want to learn how scar tissue may be affecting you—and what you can do about it?
Check out our in-depth article: “Scar Tissue: A Potential Source for Pelvic Pain“ to explore causes, symptoms, and treatment approaches.
Final Thoughts: Recovery Is a Process—Honor It
Returning to movement after a hysterectomy doesn’t have to be a guessing game. Avoiding common pitfalls—like over-engaging your core, premature heavy lifting, or ignoring scar tissue—can help you rebuild strength safely and effectively.
Need more help? Schedule a pelvic health evaluation with us at Legacy Physical Therapy. Our specialists guide you through each step of healing, including exercise progression, pelvic floor recovery, and scar tissue management.
Want even more support? Explore our YouTube channel for video tutorials to empower your post-op journey.
