Pregnancy Physiotherapy
During pregnancy, several postural and musculoskeletal adaptations occur:
- Poorly controlled lumbar extension– As the baby grows, the centre of gravity shifts forward, leading to an increased curvature in the lower back. This can cause lower back pain and discomfort.
- Pelvic Instability & Widening – The hormone relaxin softens ligaments to prepare for childbirth, but this can lead to instability in the pelvis and pubic symphysis pain (SPD).
- Rib Cage Expansion & Diaphragm Elevation – To accommodate the growing uterus, the rib cage expands, which can impact breathing mechanics and contribute to shortness of breath and decreased pelvic floor activation.
- Weakening of the Core & Pelvic Floor – As the abdominal muscles stretch, core stability decreases, potentially leading to issues such as diastasis recti (separation of the abdominal muscles) and pelvic floor dysfunction.
- Changes in Gait (Waddling Walk) – Due to weight gain and pelvic instability, many women experience a shift in walking mechanics, which can put added strain on the hips, knees, and ankles.
How Physiotherapy Can Help
- Core Stability Exercises – Gentle, pregnancy-safe core exercises help support the spine and pelvis, reducing back pain and improving overall posture. These include deep core muscle activation exercises that stengthen your muscles without aggravating your symptoms.
- Stretching & Mobility Work – Targeted stretching can help relieve tension in the lower back, hips, and chest.
- Exercise Modifications – Many women wish to maintain their fitness routines during pregnancy, but modifications are often necessary. Physiotherapy can guide you on adjusting weightlifting techniques, reducing impact on pelvic floor in cardio workouts, and ensuring exercises are pelvic floor-friendly. So that you can continue with the exercise you love throughout the pregnancy.
- Activity modification - learn how to modify your daily activities to prevent flaring up the symptoms. Simple changes such as getting out of bed or in and out of your car can make a big difference!
- Maternity Support Belt Advice – A maternity belt can help provide external support for the lower back and pelvis, particularly for those experiencing SPD or sacroiliac joint pain. A physiotherapist can help you choose the most suited one for your stage of pregnancy and advise you on proper fit and usage.
