Physio during Pregnancy

Titilayo Alemika • March 12, 2019

Safe physiotherapy techniques to support comfort, mobility, and strength during pregnancy

Your pregnant body goes through a lot of changes in a short period of time. Physiotherapy can help you with a thorough assessment of your posture, pelvis, pelvic floor and abdominals, and give you pointers on how to get feel like yourself again.


Pregnancy brings remarkable changes to the body, but it can also come with physical discomfort and new challenges. Physiotherapy offers safe, gentle, and effective support throughout pregnancy — helping expectant mothers move comfortably, stay active, and prepare for childbirth. With personalised techniques, Physio can ease pain, strengthen the body, and promote overall well-being.


1. Why Physiotherapy Helps During Pregnancy

As the body adapts to support a growing baby, muscles and joints experience extra strain. Physiotherapy can help by:

  • Reducing back, pelvic, and hip pain
  • Supporting posture and alignment
  • Improving flexibility and muscle strength
  • Increasing comfort during daily activities
  • Preparing the body for labour and delivery

These benefits make physio an important part of a healthy pregnancy routine.


2. Common Pregnancy-Related Conditions Physio Can Help

Many expectant mothers experience conditions such as:

  • Pelvic girdle pain
  • Lower back pain
  • Sciatica
  • Neck and upper-back tension
  • Carpal tunnel symptoms
  • Muscle tightness or swelling

Physiotherapists use specific techniques to ease these symptoms safely.


3. Safe Physiotherapy Techniques Used During Pregnancy

Treatment may include:

  • Gentle strengthening exercises to support core and pelvic muscles
  • Stretching and mobility work to relieve tightness
  • Manual therapy to reduce pain and improve movement
  • Breathing and relaxation strategies to prepare for labour
  • Posture and movement training to reduce discomfort in everyday tasks
  • Pelvic floor exercises to support birth and postpartum recovery

All techniques are customised to ensure safety for both mother and baby.


4. Staying Active During Pregnancy

Exercise is highly recommended during pregnancy when done safely. A physiotherapist can guide:

  • Low-impact aerobic activity
  • Pregnancy-safe strength exercises
  • Stretching routines
  • Balance and stability movements

These activities support energy, mood, and physical comfort throughout each trimester.



5. Preparing for Birth and Postpartum Recovery

Physiotherapy also plays a key role in preparing for childbirth and what comes after. Expectant mothers can learn:

  • How to engage the pelvic floor correctly
  • Labour and delivery positions
  • Breathing techniques for comfort
  • How to support the body during postpartum healing

This guidance helps promote a smoother transition into motherhood.


Final Thoughts

Physiotherapy offers safe, effective support throughout pregnancy — helping reduce pain, improve mobility, and prepare the body for labour and recovery. With personalised treatment and gentle exercises, expectant mothers can enjoy a healthier and more comfortable pregnancy.

Tips for Feeling Better with Musculoskeletal Problems

By Titilayo Alemika • November 23, 2025
At Possible Physiotherapy, we understand that living with musculoskeletal (MSK) issues can be challenging. Here are some strategies to help improve your well-being and manage pain effectively: 1. Stay Active: Regular exercise can help strengthen muscles and improve flexibility. Consider low-impact activities such as swimming, cycling, or yoga, which are gentle on the joints. 2. Practice Good Posture: Maintain proper alignment whether sitting or standing. Ergonomic chairs and supportive cushions can make a significant difference, especially during long periods of sitting. 3. Heat and Cold Therapy: Apply heat to stiff muscles and joints to relax and soothe, while cold packs can reduce swelling and numb sharp pain. Alternate between the two for optimal relief. 4. Healthy Weight Management: Maintaining a healthy weight can alleviate pressure on your joints, particularly in the knees, hips, and spine. A balanced diet combined with regular exercise is integral. 5. Stay Hydrated: Drink plenty of water throughout the day. Proper hydration supports joint lubrication and overall muscle function. 6. Mindfulness and Relaxation Techniques: Engage in mindfulness practices like meditation or deep-breathing exercises to reduce stress and help manage pain. This can also improve your overall mental well-being. 7. Physical Therapy: Seek professional guidance from a physiotherapist. A tailored exercise and rehabilitation plan can address your specific needs and improve mobility. 8. Pain Management Strategies: Explore a combination of medication, therapy, and alternative methods. Always consult your healthcare provider before starting any new treatment. 9. Adopt a Consistent Routine: Establishing a daily routine that incorporates exercise, rest, and self-care can provide structure and help manage symptoms more effectively. 10. Stay Connected: Engage with support groups or communities to share experiences and coping strategies. Emotional support is vital in managing chronic conditions. At Possible Physiotherapy, we are here to assist you on your journey towards improved health and well-being. Contact us to schedule a consultation and explore personalised pathways to enhance your physical health.

Tips for Keeping Older Adults Fit and Independent

By Titilayo Alemika • November 23, 2025
Maintaining fitness and independence is crucial for older adults. Here are some effective tips to promote a healthy lifestyle: Regular Physical Activity: Encourage daily walks or gentle exercises to enhance mobility and strength. Balanced Nutrition: A diet rich in fruits, vegetables, and whole grains supports overall health. Social Engagement: Participating in group activities can boost mental well-being and motivation. Routine Health Check-ups: Regular visits to healthcare professionals ensure early detection of potential issues. Home Safety Modifications: Simple changes can prevent falls and enhance independence. By integrating these practices, older adults can enjoy a more active and fulfilling life.

Age is just a Number

By Titilayo Alemika • March 12, 2019
How lifestyle, movement, and mindset—not age—determine vitality and longevity

Treating Injuries with Tape

By Titilayo Alemika • March 12, 2019
How taping techniques support healing, reduce pain, and improve movement

Treating Swimmers

By Titilayo Alemika • March 12, 2019
How physiotherapy helps swimmers prevent injuries, improve performance, and stay pain-free