Pregnancy is an incredible journey, filled with joy, anticipation, and change. As your body adapts to support new life, it’s common to experience aches, pains, and challenges you may not have expected. The good news? A few simple strategies, backed by physiotherapy, can make a world of difference. Here are some top tips from a physiotherapist to help you feel your best during pregnancy and prepare for postpartum recovery.
1. Respect Your Changing Posture
As your baby grows, your centre of gravity shifts forward. This can cause changes in posture that place extra strain on your back, hips, and pelvis. Try to:
- Keep your shoulders relaxed and avoid leaning back excessively.
- Engage your deep abdominal muscles gently (imagine hugging your baby bump from within).
- Distribute your weight evenly when standing.
Being mindful of your alignment helps reduce unnecessary strain and can significantly ease back and pelvic discomfort.
2. Keep Moving (Within Limits)
Staying active is beneficial during pregnancy, but it’s important to listen to your body. Gentle exercises like walking, prenatal yoga, swimming, and tailored physiotherapy routines help:
- Maintain flexibility and strength
- Support pelvic stability
- Improve circulation and reduce swelling
Always consult your healthcare provider before beginning or continuing an exercise routine, especially if you have complications like pelvic girdle pain or high-risk pregnancy.
3. Pelvic Floor Matters
Your pelvic floor muscles play a vital role during pregnancy, labour, and recovery. They support your bladder, bowel, and uterus and help with continence and core stability.
Practice pelvic floor exercises (Kegels) regularly:
- Imagine gently stopping the flow of urine
- Hold for 5-10 seconds, then release
- Aim for 8-10 repetitions, 2-3 times a day
Avoid over-bracing or holding your breath. If you’re unsure whether you’re doing them correctly, a women’s health physiotherapist can guide you.
4. Support Your Sleep and Rest
Getting comfortable in bed becomes harder as pregnancy progresses. Supportive positioning can make a big difference:
- Lie on your left side with a pillow between your knees
- Use a wedge or pillow under your bump for extra support
- Consider a pillow behind your back to stop rolling
Daytime rest is important too. Short breaks with your feet elevated can reduce swelling and ease lower back tension.
5. Don’t Ignore Pelvic Girdle Pain (PGP)
Pain in your pubic area, lower back, hips, or groin could be PGP. It’s not something you have to “put up with” until birth.
A physiotherapist can help with:
- Targeted exercises for pelvic stability
- Manual therapy to release tension
- Advice on safe movement and positions
- Support belts or taping if needed
Early intervention often prevents worsening pain and allows you to stay active for longer.
6. Breathe Well, Breathe Deep
As your bump grows, you might notice your breathing feels shallower. Diaphragmatic breathing (belly breathing) can:
- Reduce tension in your neck and shoulders
- Encourage relaxation
- Support pelvic floor function
Practice breathing deeply into your sides and back ribs, letting your belly expand naturally. Try this while seated or lying down comfortably.
7. Stay Hydrated and Eat Well
Not strictly a physio tip, but hydration and nutrition impact muscle health, circulation, and energy levels. Good fuel helps your body cope better with physical demands.
8. Prepare for Postpartum Recovery
Pregnancy is only half the journey. Begin preparing now for your recovery after birth:
- Learn how to engage your core safely post-delivery
- Understand the signs of diastasis recti (abdominal separation)
- Know that it’s normal to feel weak or unstable at first, and help is available
A postnatal physiotherapy check-up around 6 weeks postpartum can help you return to movement confidently and safely.
9. Make Use of Props and Supports
You don’t need to struggle. Simple tools can ease strain:
- Use a footstool while sitting to offload your lower back
- Try a pregnancy support belt if your bump feels heavy
- Use cushions for extra comfort at work or rest
10. Be Kind to Yourself
Pregnancy is a time of transformation, and it’s normal to have days when you feel tired or emotional. Physiotherapy isn’t just about pain relief, it’s about supporting you through the changes, physically and mentally.
Reach out if something doesn’t feel right. Whether it’s nagging back pain, pelvic discomfort, or questions about birth prep, a physiotherapist can help you feel informed and empowered.
Final Thoughts
Being a mum-to-be can be overwhelming, but you don’t have to figure it all out alone. Small, consistent steps can go a long way in easing discomfort and promoting a healthy pregnancy. With a bit of guidance and support, you can move through this chapter feeling more confident, connected, and comfortable in your body.
And remember: looking after yourself is one of the best things you can do for your baby.
