Pain Free and Active: Why Every Expecting Mum Needs a Women’s Health Physio

Pregnancy is an incredible journey, but it also brings physical changes that can make staying active feel challenging. Many women experience discomfort, pain or complications that impact their ability be active.  There is also a lot of fear, uncertainty and misinformation about what exercises are safe. This is where a women's health physiotherapist can make all the difference.

As a women’s health physio, my goal is to help you maintain strength, mobility, and confidence throughout your pregnancy, ensuring you stay active in a way that supports both you and your baby.

Why Staying Active in Pregnancy Matters

Exercise during pregnancy has been shown to:

• Improve energy levels and mood

• Reduce common pregnancy complaints like back and pelvic pain

• Strengthen muscles for birth and postpartum recovery

• Lower the risk of pregnancy complications like gestational diabetes

• Support better sleep and mental well-being

However, exercise modifications may need to be adopted to accommodate pain, weakness and particular pregnancy complications.

How a Women's Health Physio Can Support You in Your Pregnancy

1. Managing Pregnancy-Related Pain - Many women experience pelvic girdle pain, lower back pain, or rib discomfort due to the postural and hormonal changes of pregnancy. A women's health physio can provide hands-on treatment, gentle exercises, taping, and lifestyle modifications to reduce pain and keep you moving comfortably.

2. Safe and Effective Exercise Guidance - Exercise during pregnancy isn't a one-size-fits-all. Your physio can create a personalised exercise plan that supports your body's changes, whether that's walking, swimming, strength training, or Pilates. We focus on core and pelvic floor strength, posture, and mobility to help you stay strong and prevent injuries.

3. Pelvic Floor Health & Birth Preparation - Your pelvic floor plays a crucial role in pregnancy, birth, and postpartum recovery. We assess and guide you on how to strengthen (or relax!) your pelvic floor muscles, helping to:

• Reduce the risk of incontinence

• Prevent or manage prolapse symptoms

• Reduce the length of the pushing phase of labour, improving pelvic floor outcomes

• Support a smoother recovery post-birth

We also provide birth preparation strategies, including perineal massage and optimal labor positions, to help you feel empowered for delivery.

4. Managing Abdominal Separation (Diastasis Recti) - As your belly grows, the abdominal muscles naturally stretch. However, for some women, this can lead to excessive separation (diastasis recti) and postnatal core weakness. A physio can assess your abdominal muscles, teach safe movement patterns, and prescribe exercises that support core integrity without strain.

5. Advice on Everyday Movements & Posture - Simple daily activities like getting out of bed, lifting toddlers, or even standing for long periods can become challenging in pregnancy. We teach you ergonomic strategies to move efficiently and avoid unnecessary strain on your body.

6. Postpartum Recovery Planning - Your pregnancy journey doesn't stop at birth - how you recover postpartum matters too. A women's health physio can help you prepare for a smooth recovery, whether you're having a vaginal birth or a C-section. We provide guidance on:

• Early postpartum movements to aid healing

• When and how to return to exercise safely

• Pelvic floor recovery strategies

.

When to See a Women's Health Physio

It's never too early or too late to seek help. You can benefit from seeing a physio at any stage of pregnancy, whether for pain relief, exercise support, or preparation for birth and postpartum.

If you're experiencing pelvic pain, incontinence, discomfort with movement, or concerns about exercise, book a consultation with one of our qualified women's health physiotherapist. Staying active in pregnancy isn't just about fitness - it's about feeling strong, supported, and confident in your body.

Ready to Get Active in Pregnancy?

If you'd like personalised support during your pregnancy, get in touch for an appointment. Let's keep you moving, pain-free, and prepared for birth!

Written by Amy Scarr
Senior Women's Health Physiotherapist

To see our Physiotherapists or book in for a Pilates consult, book an appointment with us online today or call our team on 07 55 04 7000.