Relaxin is a peptide hormone produced primarily by the placenta and ovaries, responsible for remodeling connective tissues and loosening ligaments throughout the body during pregnancy. While necessary to prepare the pelvis and cervix for childbirth, the lingering effect of joint laxity, pain, and instability—particularly in the pelvic girdle—prompts new parents to seek ways to mitigate the hormone’s influence postpartum. Understanding how the body naturally manages this hormone provides the foundation for safely navigating recovery.
The Natural Postpartum Decline of Relaxin
The notion of actively “reducing” relaxin is misleading, as the body initiates a dramatic reduction in hormone production immediately following the delivery of the placenta. Levels decline rapidly within the first hours to days after birth, with a noticeable drop typically occurring within two weeks. However, the hormone can remain detectable for several months, often not returning to a pre-pregnancy baseline for up to five to twelve months. Joint instability persists throughout this period because the structurally altered ligaments require time to regain their tensile strength and stiffness. Breastfeeding can also influence this process, potentially prolonging relaxin-related effects. The primary challenge is managing the physical effects of ligamentous laxity while tissues gradually recover stability.
Immediate Strategies for Pelvic and Joint Stability
Since the body’s support structures are temporarily compromised, immediate physical support and mindful movement are necessary to minimize strain on the joints. Supportive garments, such as a sacroiliac or pelvic belt, provide external compression and stability to the pelvis during the early postpartum phase. Wearing supportive footwear is also important to maintain proper alignment and reduce strain on the knees and ankles. These external aids compensate for reduced ligament function, especially during light activity.
Proper body mechanics must be adopted for all daily tasks to maintain joint symmetry and avoid rotational strain. When getting out of bed, always roll to your side first and use your arms to push your torso up, keeping your knees together to prevent shearing forces across the pubic joint. When lifting the baby or any object, bend at the knees and maintain a straight back, ensuring the load is held close to the body’s center of gravity. Avoid standing on one leg for tasks like dressing, and always keep movements symmetrical to prevent uneven loading of the pelvic joints.
Safe Postpartum Movement and Activity Modification
Movement modification must focus on building internal stability through targeted strengthening rather than relying on flexibility. Prioritize low-impact activities like walking, swimming, or stationary cycling, which provide cardiovascular benefits without the jarring forces of running or jumping. High-impact activities should be strictly avoided until full clearance, typically after the initial three to six months, to prevent injury to the lax joints. The focus should shift away from flexibility work, such as deep stretching or yoga poses that push joints to their end range, as this increases instability.
Instead, concentrate on reactivating the deep core and stabilizing muscles, particularly the transversus abdominis, glutes, and pelvic floor. Foundational exercises like diaphragmatic breathing, gentle pelvic tilts, and glute bridges help establish a stable base of support for the spine and pelvis. Strengthening the gluteus medius is particularly important, as this muscle is a primary stabilizer for single-leg activities like walking. This controlled, stability-focused approach is essential for safely tightening the internal support system while the ligaments continue their natural recovery.
Recognizing Symptoms That Require Professional Care
While some mild discomfort is an expected part of recovery, certain symptoms indicate that professional intervention is necessary. If joint pain, particularly in the lower back, hips, or pelvis, persists beyond six to eight weeks postpartum, or if the pain intensifies, it should be evaluated by a healthcare provider. Severe symptoms, such as an inability to bear weight on one leg, significant joint instability that causes the joint to “give way,” or pain that interferes with basic daily activities, signal the need for expert assistance.
A pelvic floor physical therapist (PT) is the most appropriate specialist to consult, as they accurately assess pelvic joint alignment and muscle function. The PT creates a targeted, safe strengthening program tailored to specific needs, focusing on the deep stabilizing musculature. Seeking this specialized care ensures recovery is managed safely and effectively, preventing chronic pain and long-term dysfunction associated with residual joint laxity.