Swimming after birth: how to get back in the pool safely and confidently
Had a baby and missing the water? Here's how to ease back into swimming post-birth, with expert tips for every stage of recovery.
If swimming was your go-to before pregnancy, it’s totally normal to want to dive back in once baby’s arrived.
But your body’s just been through something huge – and when it comes to postnatal swimming, a little patience, the right timing and a gentle re-entry can make all the difference.
Here’s what you need to know about returning to the water after giving birth, whether you delivered vaginally or by C-section – plus expert tips to support your recovery, one stroke at a time.
When can I swim again after giving birth?
It’s tempting to grab your cossie and hit the pool as soon as you’re not bleeding anymore, but most experts recommend holding off until at least 6 weeks postpartum.
“Swimming too soon after delivery may increase the risk of infection and can harm the healing process,” certified personal trainer Nicole Davis told U.S Masters Swimming. “You should get clearance from a healthcare provider before going back to swimming.”
For mums who’ve had a vaginal delivery, this 4–6 week healing period allows any stitches to close and bleeding to stop. But if you’ve had a C-section, you’ll likely need closer to 6–8 weeks, as your body heals from major abdominal surgery.
After giving birth, your body needs time to heal internally, as there may still be an open pathway between the vaginal canal and abdominal cavity. Swimming too soon can introduce bacteria into the uterus, increasing the risk of infection.
Bottom line? Check in with your GP, midwife or health visitor before getting back in the pool.
Start slow – your body’s been through a lot
Swimming is one of the most mum-friendly ways to ease back into exercise. It’s low impact, easy on your joints, and often feels amazing on your newly stretched-out muscles. But it’s vital to start gently.
Re-entering swimming after the postpartum period should be done gradually. Start with low-intensity laps or gentle water aerobics, especially if you’ve had a longer break during pregnancy.
Keep in mind that even seasoned swimmers may feel slower or unsteady at first. Your abdominal muscles are still recovering, and your joints may still be looser than usual due to pregnancy hormones like relaxin.
Focus on how your body feels – not how fast you’re going
There’s no gold medal for “fastest return to fitness”, and tuning into your body is more important than trying to pick up where you left off.
Everyone recovers at their own pace, so it’s important to tune into your breathing, heart rate, and how your body feels overall. Don’t expect to bounce straight back to your pre-pregnancy fitness level – take it slowly and give yourself time.
This goes double if you’re still adjusting to broken sleep, breastfeeding, or a postnatal body that doesn’t feel quite like your own yet. Go easy on yourself.
Use aids to lighten the load
Don’t be afraid to bring toys to the pool – for you, not the baby! Kickboards and pull buoys can help reduce effort while letting you focus on form and stamina.
Incorporating breathing exercises, gentle water aerobics, and adapted swim drills can help gradually rebuild your strength and endurance. It’s best to steer clear of strokes or movements that place too much strain on your core until it feels more stable and supported.
Steer clear of cold water (for now)
Cold water dips might be all over Instagram, but if you’re newly postpartum, now’s not the time to go wild swimming.
Swimming in warm water can help relax and soothe tired muscles, making it an ideal choice during early postpartum recovery. It’s best to avoid very cold or drastically changing water temperatures while your body is still healing.
A warm therapy pool, gentle baby swim session (when you’re ready), or heated leisure pool can be a lovely place to start.
What if I swam through pregnancy?
If you were swimming throughout your pregnancy, great! You’ve probably got a strong base to return from. Swimming while pregnant is encouraged by many experts, thanks to the weightless feeling and gentle cardio benefits.
Many pregnant women find swimming especially comforting, as the buoyancy of the water relieves pressure on the body and can help reduce swelling in the legs and feet.
Just remember: your body changed dramatically during those nine months. Even if you were swimming up to your due date, it’s totally normal to need a reset post-birth.
Give yourself grace – rebuilding takes time
Diastasis recti, pelvic floor weakness, fatigue and fluctuating hormones – these are real postpartum shifts that can take months to improve. And that’s okay.
Rebuilding core strength and swimming stamina can take several months, particularly if you paused your routine during pregnancy. Staying patient and consistent is far more effective than rushing to get back to your previous fitness level.
Progress isn’t always linear, and your return to swimming doesn’t have to be perfect to be powerful. Keep showing up for yourself, one length at a time.
In summary:
- Wait 4–6 weeks (or longer after a C-section) before swimming
- Get medical clearance first
- Start slow with short, low-intensity swims
- Use aids like kickboards to support your return
- Warm water is best – skip the cold dips for now
- Rebuild gradually and listen to your body
And above all? Enjoy the feeling of being back in your body – and the water – again. You’ve done something incredible. Now let swimming help you reconnect, rebuild and recharge.
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Authors
Ruairidh is the Digital Lead on MadeForMums. He works with a team of fantastically talented content creators and subject-matter experts on MadeForMums.