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It’s not bad physically. It’s bad emotionally at least for some women.
For me, I felt absolutely fine immediately after and for about 5 days. Then, all of a sudden, I experienced intense cramping and bleeding (not profuse bleeding, it was just surprising given the delay). I wasn’t allowed to use tampons I believe, so had to use pads for a few days. The bleeding became spotting and I believe it lasted for about a week. The cramping / pain only lasted about a day.
So- however it manifests for you, you may not need any exercise time off if it’s like a period.
Also- per previous commenter’s post, I’d argue that I felt much better emotionally AFTER the D&C vs before - I had a MMC, so nothing was happening for a while which prompted me to schedule the procedure. Once it was over, I felt very sad but also a sense of closure. But I don’t need to tell you this bc this is your 4th experience.
I’m so sorry. Good luck. And agree D&C is very helpful with immediate resolution and no surprise instant pain.