Post-natal Quiz

The Postnatal Return to Exercise Scorecard

Having a baby changes your body. This scorecard helps you identify the areas you may be missing as you rebuild strength and confidence —across pelvic floor, core control, everyday movement, progression, technique and routine.

Important: this is an educational scorecard, not medical clearance or a diagnosis. Returning to exercise should be gradual and individualised, particularly after a caesarean birth or medical or surgical complications.

1-4 Choose the answer that fits you today

Confidence in Your Body Again

Rebuilding trust in your body, one movement at a time.

After having a baby, it is common for your body to feel different. The first foundation is not simply "getting fit" — it is feeling confident moving and exercising again.

1 I feel very unsure about my body and often worry that exercise, lifting or certain movements could make things worse. 2 I want to exercise again, but I still second-guess many movements and do not fully trust my body. 3 I feel fairly confident with most exercise, but there are still some movements or activities I avoid. 4 I feel confident exercising and understand how to gradually progress my body while monitoring how I respond.

Pelvic Floor Awareness and Symptoms

Pregnancy and childbirth can affect pelvic-floor function.
Pelvic-floor exercises are commonly recommended postnatally, and symptoms such as urinary leakage, pelvic pressure, fullness or a vaginal bulge are worth discussing with an appropriate healthcare professional rather than simply pushing through.

1 I have little understanding of my pelvic floor, or I experience symptoms such as leaking, heaviness or pressure and do not know what to do about them. 2 I know the pelvic floor is important, but I am unsure whether I am exercising or using it correctly. 3 I regularly work on my pelvic floor and generally feel in control, although I may still notice occasional symptoms or uncertainty. 4 I understand my pelvic floor well, exercise it appropriately and know when symptoms mean I should seek professional advice.

Core and Pelvic Control

Feedback that helps you notice the Core and Pelvic Control

Your postnatal recovery is not just about doing exercises.
You want to gradually regain control of your trunk and pelvis during movement — alongside your pelvic-floor recovery.

1 I have no idea what my back or pelvis is doing during exercises such as bridges, squats, bird dogs or core exercises. I just do them and hope for the best. 2 I try to keep good control, but I am often unsure whether my back and pelvis are actually in the position I think they are. 3 I generally maintain good control but sometimes lose position, particularly when I get tired or an exercise becomes difficult. 4 I consistently monitor my technique and use feedback from a professional, mirror, video or BackAware Belt to help me recognise when I lose control.

Lifting, Bending and Carrying in Everyday Motherhood

From lifting your baby to carrying a car seat — building better movement habits for daily life.

Motherhood is physical. You may be lifting your baby, carrying a car seat, bending into a cot, picking things off the floor and holding awkward positions throughout the day.

1 I regularly lift, bend and carry without thinking about how I move, even when my back or body feels uncomfortable. 2 I know technique probably matters, but I am unsure what good movement should feel like in everyday tasks. 3 I usually move well but notice that when I am tired, rushed or carrying my baby, my technique can deteriorate. 4 I feel confident controlling my movement during everyday lifting and carrying and know how to adapt when I am tired or the task is difficult.

Returning to Exercise Gradually

Rebuilding strength gradually, with feedback that helps you feel confident you're progressing safely.

A common mistake is thinking you have only two options: do nothing, or go straight back to what you used to do. A gradual, individualised return is what is recommended after childbirth.

1 I have no real plan. I either avoid exercise because I am nervous or jump into random workouts when I get the chance. 2 I have started exercising, but I am unsure whether the difficulty and intensity are appropriate for me. 3 I follow a fairly structured approach and gradually make exercises harder, but I sometimes progress based on guesswork. 4 I have a clear progression from easier to harder exercise and adjust the difficulty based on my current ability, symptoms and response.

Technique When You Get Tired

Real-time feedback throughout your session — not just on the first rep, but the tenth and fifteenth too.

Lots of people can perform the first repetition well. The real question is what happens on repetition 8, 10 or 15 when you are tired.

1 I do not really know whether my technique changes as I get tired. 2 I suspect my technique gets worse, but I often keep going because I am focused on finishing the workout. 3 I usually notice when my technique changes and try to stop, reset or modify the exercise. 4 I actively monitor technique throughout the exercise and use feedback, such as a mirror, video, professional supervision or BackAware, to identify when fatigue changes my movement.

A Routine That Actually Fits Around Motherhood

From 5-minute resets to 45-minute sessions, with different levels of difficulty and intensity to suit your day.

A perfect 45-minute programme is useless if you never have 45 uninterrupted minutes. The best approach is one you can realistically fit around your life.

1 I rarely exercise because I feel I need a full class or long uninterrupted session, which is difficult with a baby. 2 I exercise occasionally when I get the chance, but I have no consistent routine. 3 I have a reasonable routine and use shorter sessions when needed, although I still struggle with consistency. 4 I have flexible options that fit my life, from short 5-minute sessions to longer workouts, and I can choose the appropriate difficulty and intensity for that day.

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This scorecard is educational and not a substitute for individual medical advice.

Your Return-to-Exercise Score

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1–7

8–14

15–21

22–28

Area breakdown

01 Confidence in Your Body Again

02 Pelvic Floor Awareness and Symptoms

03 Core and Pelvic Control

04 Lifting, Bending and Carrying in Everyday Motherhood

05 Returning to Exercise Gradually

06 Technique When You Get Tired

07 A Routine That Actually Fits Around Motherhood

Focus areas

The areas you scored lowest — small, safe progress here moves your score the most.

Confidence in Your Body Again

Start with small, controlled movements and real-time feedback on your back and pelvis — it helps you see your body is doing more than it feels like.

Pelvic Floor Awareness and Symptoms

This is an area BackAware does not measure directly — if you notice leaking, heaviness or pressure, speak with a pelvic health physiotherapist or GP.

Core and Pelvic Control

Wear the BackAware Belt during bridges, squats and core work so you get real-time feedback the moment you lose control — not after.

Lifting, Bending and Carrying in Everyday Motherhood

Practise good lifting mechanics — bend your knees, brace gently, breathe out with effort and keep loads close — especially when you’re tired.

Returning to Exercise Gradually

Follow a structured progression from easier to harder exercise, and let your symptoms and response — not guesswork — set the pace.

Technique When You Get Tired

Use feedback — a mirror, video, professional supervision or BackAware — to catch the moment fatigue changes your technique, and modify before it does.

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