What are the recommended exercises for nerve rehabilitation 2 years postpartum?

Nerve Rehabilitation Exercises 2 Years After Delivery

At 2 years postpartum, you should engage in a comprehensive exercise program including aerobic activity most days of the week (150 minutes/week of moderate intensity), muscle strengthening exercises 2-3 days per week, and pelvic floor rehabilitation exercises, as nerve recovery from postpartum injury typically resolves within 2-6 months but residual dysfunction benefits from ongoing structured activity. 1, 2

Understanding the Timeline

At 2 years postpartum, you are well beyond the acute recovery phase:

• Most postpartum nerve injuries resolve spontaneously within 2-6 months, with gradual recovery being the typical pattern 2
• By 2 years, any persistent symptoms likely represent chronic dysfunction requiring active rehabilitation rather than passive recovery 3, 2
• The standard postpartum exercise guidelines apply fully at this timepoint, as the immediate postpartum restrictions (6-8 weeks) are long past 1, 4

Recommended Exercise Program

Aerobic Activity

Engage in 150 minutes per week of moderate-intensity aerobic activity, spread throughout the week: 1

• Walking is specifically recommended and can be structured as 3000 steps/day in 30 minutes 1
• Activity should occur on most, preferably all, days of the week 1
• Any intensity of physical activity provides benefits, including light activity as a replacement for sedentary behavior 1

Muscle Strengthening

Perform muscle strengthening exercises 2-3 days per week targeting all major muscle groups: 1

• This frequency is consistently recommended across multiple international guidelines 1
• Both active and passive exercise improve nerve regeneration and muscle reinnervation after peripheral nerve injury 5

Pelvic Floor Rehabilitation

Incorporate specific pelvic floor exercises (Kegel exercises and pelvic movements) into your routine: 3

• Rehabilitation exercises combined with direct vaginal low voltage low frequency electric stimulation (DES) show superior outcomes for pelvic nerve tissue function recovery 3
• Pelvic floor muscle training reduces risk of urinary incontinence and improves overall pelvic function 1
• If you have persistent pelvic floor dysfunction, consider consultation for electrical stimulation therapy, which has shown 95% symptom remission rates when combined with exercises 6, 3

Balance Training

Include balance activities 2 times per week: 1

• This is specifically recommended in postpartum guidelines and supports neuromuscular coordination 1
• Balance training may improve sensory-motor coordination and restoration of adequate circuitry at the spinal level 5

Exercise Intensity Progression

Since you are 2 years postpartum and likely previously inactive or inconsistently active:

• Start conservatively with 45 minutes per week and progress to 150 minutes per week of moderate intensity activity 1
• Begin with a few minutes each day and gradually increase frequency and intensity 1
• Progress intensity from light to moderate to vigorous as tolerated 1
• Previously inactive women should avoid vigorous activity initially and "start gradually" 1

Reducing Sedentary Behavior

Break up prolonged sitting every hour with at least 5 minutes of movement: 1

• Limit consecutive sitting to less than 2 hours (excluding sleep) 1
• Reducing sedentary behavior improves blood circulation, reduces body strain, and activates muscles 1
• Replace sedentary time with physical activity of any intensity 1

Key Benefits at This Stage

The evidence supports multiple benefits relevant to your situation:

• Improved mood and reduced depression risk - the strongest evidence grade for postpartum physical activity 1
• Weight management - commonly cited benefit across guidelines 1
• Enhanced nerve regeneration - both passive and active exercise improve axonal regeneration and functional recovery 5
• Improved pelvic floor function - rehabilitation exercises promote recovery of pelvic nerve tissue function 3

Important Considerations

Common pitfalls to avoid:

• Do not assume you need special "postpartum" restrictions at 2 years - standard adult exercise guidelines fully apply 1, 4
• If you have persistent neurological symptoms (numbness, weakness, pain in lower extremities), seek medical evaluation before starting vigorous exercise 2, 7
• Gradual progression remains important even at this late stage, especially if you've been inactive 1, 8

When to seek additional help:

• Persistent pelvic floor dysfunction may benefit from specialized physical therapy with electrical stimulation 6, 3
• Any new or worsening neurological symptoms warrant medical evaluation 2, 7
• Consider consultation with a physical therapist experienced in postpartum rehabilitation for individualized progression 3