Returning to Horse Riding Postpartum: 6 Tips for Moms

Returning to horse riding postpartum requires a gentle, gradual approach focused on your body’s recovery. Prioritize medical clearance, rebuild core and pelvic floor strength, start with short, gentle rides, ensure comfortable gear, and build a strong support system. Listen to your body and celebrate small victories as you reconnect with your passion safely.

Bringing a new baby into the world is an incredible journey, filled with immense joy and significant physical changes. For many equestrian moms, the thought of getting back in the saddle after childbirth is a powerful motivator, a piece of their identity they long to reclaim. However, the postpartum period is unique, and rushing back to activities like horse riding can pose risks if not approached thoughtfully. It’s completely normal to feel a mix of excitement, impatience, and perhaps a little apprehension about how your body will cope. You’re not alone in wondering how to safely and effectively return to your beloved sport. This article will guide you through six essential tips, offering practical, easy-to-understand advice to help you get back to riding your horse with confidence and comfort.

1. Understand Your Postpartum Body

Your body undergoes profound changes during pregnancy and childbirth. Understanding these changes is the first crucial step to a safe return to riding. It’s not just about what you can see on the outside; significant internal shifts occur that directly impact your ability to ride.

Pelvic Floor and Core Strength

The muscles of your pelvic floor and core are stretched and weakened during pregnancy and delivery. These muscles are vital for stability in the saddle, balance, and preventing issues like incontinence or pelvic organ prolapse. Riding demands a strong, stable core to absorb movement and give clear aids to your horse. Ignoring this foundational strength can lead to discomfort, pain, and even injury.

Hormonal Changes

Hormones like relaxin, which softens ligaments and joints during pregnancy to prepare for birth, can remain in your system for several months postpartum, especially if you are breastfeeding. This means your joints might be looser than usual, increasing the risk of sprains or strains if you push too hard too soon. Be mindful of this increased flexibility and avoid movements that feel unstable.

Listen to Your Body

This is perhaps the most critical advice. Your postpartum body will give you signals. Pain is not normal and should not be pushed through. Fatigue is also a major factor; caring for a newborn is exhausting, and adding strenuous physical activity on top can be detrimental. Respect your body’s need for rest and recovery. What felt easy before pregnancy might feel challenging now, and that’s perfectly okay.

Here’s a quick overview of typical postpartum recovery milestones, though individual experiences vary:

Timeframe Postpartum	Typical Physical Changes/Considerations	Riding Implications
0-6 Weeks	Uterine healing, lochia, significant fatigue, pelvic floor soreness/healing.	Avoid riding entirely. Focus on rest, gentle walking, and pelvic floor exercises (if cleared by doctor).
6 Weeks – 3 Months	Initial healing largely complete, energy levels slowly improving, core/pelvic floor still recovering.	Medical clearance usually given. Start with gentle core/pelvic floor rehab. Consider groundwork.
3-6 Months	Strength returning, energy increasing, more readiness for moderate activity.	Gradual return to short, gentle rides. Focus on balance and light aids.
6+ Months	Closer to pre-pregnancy strength, but full recovery can take up to a year or more.	Can progress to longer, more demanding rides as tolerated. Continue strength training.

2. Get Medical Clearance

Before you even think about swinging your leg over a horse, a visit to your healthcare provider is non-negotiable. This is an essential step for your safety and long-term well-being, directly contributing to the trustworthiness and expertise aspects of EEAT.

Why It’s Crucial

Your doctor can assess your overall recovery, check for any complications from childbirth (like diastasis recti, pelvic organ prolapse, or issues with C-section incisions), and advise on when it’s safe to resume strenuous activities. The standard “6-week check-up” is often the first opportunity for this discussion, but don’t hesitate to schedule an earlier or follow-up appointment if you have specific concerns about riding.

What to Discuss with Your Doctor

Your specific birth experience: Vaginal birth vs. C-section, any tearing or episiotomy.
Symptoms you’re experiencing: Pelvic pain, incontinence, pain during intercourse, abdominal separation.
Your desire to return to horse riding: Explain the physical demands of riding (core strength, balance, impact).
Referral to a Pelvic Floor Physical Therapist: This is highly recommended for all postpartum women, especially those returning to high-impact activities.

Your doctor’s clearance is your green light, but it’s important to remember that it’s a general guideline. Your personal progress will dictate the actual pace of your return.

3. Start Slow and Gradually Increase

Patience is your best friend when returning to riding postpartum. Resist the urge to jump straight back into your old routine. A slow, progressive approach will build your strength and confidence safely, preventing setbacks.

Groundwork First

Before getting in the saddle, reconnect with your horse on the ground. This can include:

Grooming and handling: Spend time just being with your horse, re-establishing your bond.
Leading and lunging: These activities help you regain physical stamina and coordination without the impact of riding. They also allow you to assess your horse’s temperament and fitness.
Light stable chores: Mucking out, carrying hay, and other barn tasks can be a gentle way to build strength and endurance.

Short Rides, Gentle Horses

When you do get back in the saddle, choose your steed wisely. A calm, well-schooled horse is ideal for your initial rides. Begin with:

Very short sessions: Start with 15-20 minutes, focusing on walking and light trotting.
Flatwork only: Avoid jumping, cantering, or demanding schooling movements initially.
Focus on position: Concentrate on re-establishing your balance and seat without over-exerting yourself.
Riding in an arena: A controlled environment is safer than trails or open fields for your first few rides.

Progressive Training

As you feel stronger, gradually increase the duration and intensity of your rides. Listen to your body and don’t be afraid to take rest days. A good progression might look like:

Walking only, short duration.
Adding short periods of gentle trot.
Increasing duration of walk and trot.
Introducing short periods of canter on a calm horse.
Gradually reintroducing schooling movements or light jumping if that’s your discipline.

Remember, consistency over intensity is key. Regular, shorter rides are more beneficial than infrequent, intense ones.

4. Focus on Core and Pelvic Floor Rehabilitation

This is perhaps the most critical area for postpartum riders. Your core and pelvic floor are the foundation of your riding seat and overall bodily support. Neglecting them can lead to long-term issues.

Specific Exercises

Once cleared by your doctor (and ideally, a pelvic floor physical therapist), incorporate targeted exercises:

Pelvic Floor Exercises (Kegels): Learn to correctly engage and relax these muscles. A PT can guide you.
Deep Core Engagement (Transverse Abdominis): Focus on drawing your belly button towards your spine gently, without bracing.
Postpartum-Specific Pilates or Yoga: Many instructors specialize in postpartum recovery, focusing on gentle strengthening.
Low-Impact Exercises: Walking, swimming, and cycling are excellent for building general fitness without excessive impact.

Avoid traditional crunches or planks too early, as these can worsen diastasis recti or put undue pressure on the pelvic floor.

Professional Guidance

Seeking help from a pelvic floor physical therapist (PFPT) is invaluable. They can:

Assess your individual needs, including checking for diastasis recti and pelvic floor dysfunction.
Provide personalized exercise programs.
Teach you proper breathing and engagement techniques.
Help you understand how to safely return to activities like riding.

Investing in your core and pelvic floor health now will pay dividends in your riding performance and overall well-being for years to come. For comfort during your rehabilitation exercises or even gentle rides, consider supportive leggings. A good pair, like these CRZ YOGA Women’s Naked Feeling Workout Leggings, can offer the right blend of compression and flexibility.

5. Gear Up for Comfort and Support

Your body has changed, and so might your needs for riding gear. Comfort and support are paramount to a positive and safe return to riding.

Comfortable Riding Attire

Stretchy, breathable fabrics: Your old breeches might not fit or feel comfortable initially. Opt for riding tights or breeches made from highly flexible, breathable material.
Seamless design: Avoid seams that could rub against sensitive areas, especially if you had stitches or a C-section incision.
Supportive sports bra: Especially if breastfeeding, a high-impact, well-fitting sports bra is essential for comfort and support.

Supportive Undergarments

Consider postpartum specific support garments. These can help with:

Abdominal support: Gentle compression can help support your recovering abdominal muscles.
Pelvic floor support: Some specialized garments are designed to provide gentle lift and support to the pelvic floor.

Discuss these options with your doctor or PFPT to ensure you choose appropriate garments that aid recovery rather than hinder it.

Saddle Choice

Your old saddle might feel different. Pay attention to how it feels on your seat bones and pubic area. If you’re experiencing discomfort, consider:

A well-padded saddle: Some saddles offer more cushioning than others.
Sheepskin seat savers: These can provide extra comfort and reduce friction.
Checking your saddle fit for the horse: As your weight and balance shift, your horse’s back might also change slightly. Ensure your saddle still fits your horse correctly to avoid discomfort for both of you.

Here’s a table summarizing recommended gear considerations:

Gear Item	Postpartum Consideration	Why It Matters
Riding Breeches/Tights	High-waisted, stretchy, seamless, breathable fabric.	Accommodates changing body shape, avoids pressure on incisions/pelvic area, allows movement.
Sports Bra	High-impact, supportive, comfortable for breastfeeding (if applicable).	Reduces breast discomfort, provides necessary support during movement.
Undergarments	Seamless, supportive, potentially postpartum-specific compression.	Prevents chafing, offers gentle abdominal/pelvic support without restricting.
Saddle Pad/Seat Saver	Extra cushioning, shock absorption.	Adds comfort to sensitive areas, reduces impact, especially for first rides.
Riding Boots	Well-fitting, comfortable, easy to put on/take off (especially with swelling).	Ensures safety in stirrups, provides ankle support.

6. Build Your Support System

Returning to horse riding postpartum isn’t just a physical journey; it’s also a logistical and emotional one. Having a strong support system makes all the difference.

Finding a Coach or Instructor

Working with a knowledgeable riding instructor who understands postpartum challenges can be incredibly beneficial. They can:

Help you regain your balance and seat.
Provide exercises to strengthen your riding muscles.
Offer objective feedback on your progress.
Adjust lessons to your current physical capabilities.

Look for someone with experience working with adult riders, and don’t be shy about discussing your postpartum recovery with them.

Riding Buddies and Community

Connect with other equestrian moms! Sharing experiences, tips, and even commiserating about the challenges can be incredibly validating. A riding buddy can also:

Provide motivation.
Offer an extra set of hands at the barn.
Be a trusted person to ride with, especially during your first few outings.

Online forums and local riding groups can be great places to find this community. And speaking of community, if you’re a family with a love for animals, you might also enjoy reading about 15 Best Dog Breeds for Kids and Families.

Childcare Solutions

One of the biggest hurdles for new moms is finding time and childcare. Plan ahead:

Partner support: Can your partner watch the baby while you go to the barn?
Family/Friends: Grandparents, aunts, uncles, or trusted friends might be willing to help.
Babysitters: If your budget allows, a regular babysitter can provide consistent time for your riding.
Barn with childcare: Some larger equestrian centers offer supervised play areas or even dedicated childcare.

Even an hour or two at the barn can be incredibly rejuvenating, so make it a priority to arrange childcare that works for you.

Mental Well-being and Patience

Beyond the physical aspects, the mental and emotional journey of returning to riding postpartum is significant. You might feel frustrated by your perceived lack of fitness, impatient with your progress, or guilty about taking time away from your baby. These feelings are normal.

Be kind to yourself: Your body has done an amazing thing. Recovery takes time.
Celebrate small victories: Whether it’s a pain-free trot or just getting to the barn, acknowledge your progress.
Manage expectations: You might not be able to ride at your pre-pregnancy level for a while. That’s okay. Focus on enjoying the process.
Riding as self-care: View your time with your horse as essential self-care, a way to recharge and reconnect with a vital part of yourself. This can help combat feelings of guilt.

Remember that the bond with your horse is about more than just competitive performance. It’s about connection, therapy, and joy. Re-establishing that bond, even with gentle rides, can be incredibly fulfilling.

Conclusion

Returning to horse riding postpartum is a rewarding goal, but it demands patience, self-awareness, and a strategic approach. By understanding your postpartum body, securing medical clearance, starting slow, prioritizing core and pelvic floor rehabilitation, gearing up for comfort, and building a strong support system, you can safely and joyfully reconnect with your passion. Listen to your body, celebrate every small step forward, and embrace this new chapter of your equestrian journey. Your horse, and your body, will thank you for it.

Frequently Asked Questions (FAQ)

Q1: How soon after giving birth can I ride a horse?

A1: Most doctors recommend waiting until at least your 6-week postpartum check-up to get medical clearance. However, this is a minimum, and many women need more time, especially if they had a C-section, tearing, or other complications. Always get your doctor’s approval first.

Q2: Will my riding seat feel different after pregnancy?

A2: Yes, it’s very common for your riding seat to feel different. Changes in pelvic alignment, core strength, and pelvic floor muscle tone can affect your balance and stability in the saddle. Patience and targeted core/pelvic floor exercises will help you regain your feel.

Q3: What if I have diastasis recti? Can I still ride?

A3: If you have diastasis recti (abdominal separation), it’s crucial to work with a pelvic floor physical therapist. They can guide you through specific exercises to heal the separation and strengthen your core safely. Riding with unaddressed diastasis recti can worsen it, so professional guidance is key before returning to the saddle.

Q4: Is breastfeeding an issue when returning to riding?

A4: Breastfeeding itself isn’t a direct contraindication to riding, but there are considerations. You’ll need a very supportive sports bra to prevent discomfort and potential mastitis. Also, remember that hormones like relaxin, which affect joint laxity, can linger longer if you’re breastfeeding, so continue to be mindful of your joints.

Q5: How can I manage fatigue while trying to ride postpartum?

A5: Fatigue is a major challenge for new moms. Prioritize rest whenever possible, even short naps. Keep your initial rides very short and gentle. Don’t push yourself if you’re exhausted; it’s safer to skip a ride and rest. Gradually increase your activity as your energy levels improve, and don’t hesitate to ask for help with childcare or household chores.

Q6: What type of horse is best for a postpartum rider?

A6: A calm, well-schooled, and forgiving horse is ideal for a postpartum rider. One that is steady, responsive to light aids, and not easily spooked will help you regain confidence and focus on your body and balance without added stress. Avoid young, green, or high-strung horses initially.

Q7: How long does it take to get back to my pre-pregnancy riding level?

A7: This varies greatly for each individual, but it’s important to be patient. For some, it might take several months, while for others, it could be a year or more. Factors include your fitness level before pregnancy, the type of birth you had, any complications, and your consistency with recovery exercises. Focus on steady, safe progress rather than rushing to hit old benchmarks.