If you’re unsure why many women prioritise working with a women’s health physiotherapist throughout their antenatal journey (pregnancy and postpartum), research confirms:
- Those receiving antenatal physiotherapy had more normal vaginal births, reported less pain, and had a shorter labour compared with those that didn’t have antenatal physiotherapy.
- A review of 54 studies on the effects of antenatal physiotherapy showed that it helped with the prevention of low back pain and pelvic girdle pain, weight gain, incontinence, and pelvic pain.
We’re proud to have a team of experienced registered physiotherapists who specialise in women’s health and antenatal physiotherapy here at PhysioCentral. Here’s an overview of the benefits of being in physiotherapy care when you’re pregnant.
What does an antenatal physiotherapist do?
Our antenatal physiotherapists support their clients throughout their pregnancies and the fourth trimester by helping them manage the physical changes and challenges that come with growing and carrying a baby and childbirth. Many women even work with their physio when trying to conceive or undergoing assisted fertility treatments like IUI and IVF.
The pregnancy and postpartum period brings with it many well known vulnerabilities and related problems. Your physiotherapist is your biggest supporter in helping to reduce your risks and keep you comfortable throughout the antenatal period, so you can enjoy this beautiful stage of life. When pain does develop, we help you recover while preparing your body for childbirth and the journey that follows. We often work to help with:
- Pelvic floor weakness
- Back pain
- Diastasis recti (abdominal separation)
- Pelvic girdle pain
- Incontinence
- Pelvic organ prolapse
- Painful intercourse after childbirth
- Symphysis pubis disorder (SPD)
- Sacroiliac joint problems
- Coccydynia (painful tailbone)
- Rib or mid-back pain
- Neck and shoulder pain
Benefits of antenatal physiotherapy
Alongside the comfort and security of having an experienced and caring health professional to guide you through any challenges and be focused on your health and well-being throughout your pregnancy, antenatal physiotherapy has many benefits:
- Physiotherapy can reduce or alleviate discomfort associated with back pain, pelvic girdle pain, and joint issues. These tend to be prevalent in pregnancy because of the natural effects of hormones designed to loosen the connective tissues in the body as it prepares to birth your baby.
- Physiotherapy has a big focus on maintaining a strong and functional pelvic floor. Having a strong pelvic floor reduces the risk of incontinence and supports your recovery from childbirth.
- As your pregnancy progresses, your posture will naturally shift, given the shift in weight in front of you. This can increase the likelihood of strain on the back, neck, and shoulders - while making many people feel less stable and more off-balance. Physiotherapy helps with posture and balance, and reducing the related strain on your body.
- Your physio will help keep you active throughout your pregnancy while keeping you and your baby safe. Staying active and strengthening your muscles during pregnancy helps speed up recovery post-birth. You will also be given guidance on gentle postnatal exercises (when the right time comes) that support healing.
What to expect at your first antenatal physio appointment with us
At your first antenatal physiotherapy appointment, your physio takes the time to get to know you, learn about your pregnancy and the journey that has led you here, your goals for the prenatal period and childbirth, and how to best support you throughout this time.
We’ll complete a thorough assessment
Your physiotherapist will complete an evaluation that includes a series of tests. This includes looking at your pelvic floor, your posture, your strength and flexibility, and specific tests relating to any discomfort or pain you may be experiencing.
The goal of the testing is for your physio to understand exactly what’s going on with your body and where any vulnerabilities are present, so they can create the best management plan for you. If you have an existing injury or are experiencing pain, the assessment will also show us the likely causes and contributing factors. Taking the time to get this information is vital in helping you get the best long-term outcomes.
Treatment
Your antenatal physiotherapist will then explain their findings, including any diagnoses they make and what they mean in practical terms for you. From here, we’ll discuss your treatment or management options and how we’re going to help you achieve your goals. The way we approach your care is to tailor it completely around your goals, lifestyle, and what’s important to you. It’s vital that your care and the tools we recommend (like strengthening exercises) are realistic and manageable for your circumstances.
Once we confirm your antenatal physio plan, we can start your care, including teaching you the best evidence-based ways to care for your body during your pregnancy under various circumstances.
You will see the same physio throughout your care with us, ensuring they get to know you and keep you fully supported throughout your antenatal period.
Is it safe to exercise when pregnant?
Exercising throughout your pregnancy isn’t just safe - it’s highly recommended. Exercise:
- Is associated with benefits including improved cardiovascular health, enhanced muscular strength, better pelvic floor health and strength, and better weight management.
- Helps alleviate common discomforts ranging from back pain to swelling.
- Has previously been linked to a reduced risk of gestational diabetes and preeclampsia, a common pregnancy-related concern that can have severe consequences if left unmanaged.
Beyond the physical advantages, staying active during pregnancy promotes positive mental health by reducing stress, anxiety, and depression. It fosters a sense of empowerment and body awareness, facilitating a smoother transition into motherhood and aiding in postpartum recovery.
We’ve shared about exercising throughout your pregnancy and how to do it here.
Pelvic floor exercises to start at home
One of the most important exercises you can do during pregnancy is strengthening your pelvic floor muscles. These muscles act almost like a hammock, cradling and supporting your bladder, uterus, and bowel. Strengthening them can help prevent incontinence and support you during labour. Here are two simple exercises to get you started at home:
Kegels: these involve squeezing and holding your pelvic floor muscles (as if you were stopping the flow of urine) for a few seconds and then releasing them. Aim to hold for 5-10 seconds before releasing. Repeat 10-15 times, several times a day. Try to associate kegels with daily habits like cooking breakfast or brushing your teeth. The more you do them, the better.
Squats: in case your pregnancy is affecting your balance, complete your squats against a wall or chair to give you extra support for your balance if you need it. Standing with your feet shoulder-width apart, slowly lower your body into a squat position, keeping your knees aligned with your toes. Hold for a few seconds then slowly come back up. This exercise strengthens your pelvic floor and leg muscles. You may need to adjust your squat depth depending on how far along you are in your pregnancy.
Learn more about the importance of pelvic floor exercises and why we put such a big emphasis on them here.
Physiotherapy for pregnancy and postpartum
The antenatal period is an incredibly exciting one, and our registered physiotherapists love being part of the journey to keep you safe and optimise your outcomes during pregnancy, childbirth and the postpartum period. Book your appointment by calling us on 2522 6972 or book online here.
If you’re not able to make in-person appointments, we also have online (Zoom) appointments available with our physios (including our women’s and pelvic health physiotherapist, Candice) so you can stay supported from anywhere in the world.