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Pregnancy and Physiotherapy: How Hands-On Treatment Can Relieve Common Ailments

Pregnancy is a beautiful and life-changing experience, but it also comes with its own set of physical challenges. As your body goes through incredible changes to accommodate and nurture new life, it’s not uncommon to experience discomfort and pain. Issues such as back pain, pelvic discomfort, and posture problems are just some of the ailments that many expectant mothers face. Thankfully, physiotherapy can offer relief and help women manage these physical challenges in a safe and effective way.

The Common Ailments of Pregnancy

1. Back Pain One of the most common complaints during pregnancy is back pain, particularly lower back pain. As the baby grows, your body’s center of gravity shifts, putting additional stress on the spine and muscles of the back. The weight gain, combined with hormonal changes that relax ligaments and joints, and changes in abdominal strength can exacerbate this pain, making it difficult to perform everyday tasks.
2. Pelvic Discomfort Pelvic pain, or pelvic girdle pain (PGP), is another frequent concern for pregnant women. It occurs when the ligaments and muscles supporting the pelvic region become overstretched or misaligned. This can cause pain in the lower back, hips, groin, or between the legs.
3. Sciatica Sciatica is a sharp, shooting pain that radiates down the leg from the lower back or buttocks. It’s a common issue during pregnancy, especially as the uterus grows and puts pressure on the sciatic nerve. This can cause pain, numbness, or tingling in the legs, making movement difficult.
4. Postural Changes As the pregnancy progresses, the body’s posture naturally changes which can lead to tension in the upper back, shoulders, and neck. This can result in headaches, stiffness, and general discomfort.

How Physiotherapy Can Help

Physiotherapy is a safe, non-invasive treatment option for managing many of the physical discomforts that come with pregnancy. Through hands-on techniques and individualised exercises, our physiotherapists can help reduce pain, improve mobility, and support overall wellness. Here’s how physiotherapy can offer relief:

1. Manual Therapy and Hands-On Treatment

Physiotherapists are trained in a range of manual therapy techniques, including gentle manipulation and massage, to target specific areas of discomfort. For example, for back pain or pelvic discomfort, a physiotherapist may use techniques such as joint mobilisations or soft tissue release to reduce tension and restore proper alignment. These hands-on treatments can also help ease muscle spasms, improve circulation, and promote healing without the need for medications.

2. Targeted Exercises

Physiotherapists will often prescribe exercises to strengthen muscles that may be weakened due to the physical changes of pregnancy. These exercises focus on strengthening the pelvic floor, core, and back muscles, which are key to supporting your growing belly and preventing future injury. Strengthening these muscles can also help with postural correction, minimising pain, and improving overall function.

For example, pelvic floor exercises can help prevent urinary incontinence and prepare the body for childbirth. Core strengthening exercises can reduce back pain and improve stability. Additionally, stretching exercises can help relieve tight muscles and increase flexibility, promoting better posture and reducing discomfort.

3. Postural Education

As your body changes, maintaining good posture becomes increasingly important. Physiotherapists can teach you proper body mechanics and posture techniques to minimize strain on your spine and joints. This might include tips on sitting, standing, and lifting properly to reduce back and neck strain. Postural education is especially helpful as pregnancy progresses and the added weight puts more pressure on the body.

4. Pelvic Floor Rehabilitation

Pelvic floor dysfunction can occur as a result of pregnancy, labor, and delivery. Physiotherapists specialise in pelvic floor rehabilitation, helping to strengthen the muscles responsible for supporting the pelvic organs. Pelvic floor exercises can help alleviate pelvic pain, incontinence, and even prepare for labor. A physiotherapist can guide you through these exercises safely and effectively, ensuring that the pelvic floor is in the best condition for both delivery and recovery.

5. Taping and Support Techniques including SIJ belts and SRC shorts

For women experiencing significant pelvic or back pain, physiotherapists may use kinesiology taping techniques to provide additional support. These tapes help reduce strain on muscles and joints, relieve pressure, and enhance movement without limiting flexibility. It’s a simple and effective way to provide extra support to the body as it undergoes physical changes during pregnancy.

Pregnancy can be a beautiful yet physically demanding experience, and it’s important to address any discomforts in a way that supports both your health and the health of your baby. Physiotherapy offers a safe, effective, and non-invasive treatment option to manage common pregnancy-related ailments such as back pain, pelvic discomfort, and sciatica. With hands-on therapy, targeted exercises, postural education, and pelvic floor rehabilitation, physiotherapists can help you move through pregnancy more comfortably and prepare for a smoother postpartum recovery. Always consult with a qualified physiotherapist to determine the best course of treatment for your specific needs.

By prioritising your physical well-being with the help of our physiotherapists, you’ll be better equipped to enjoy the experience of pregnancy and the upcoming journey of motherhood. Book an appointment with our team to start your wellbeing journey through your pregnancy.

New Year, New Movement: How to Set Realistic Physiotherapy Goals for 2025

Welcome to 2025! The new year is here, and with it comes a fresh opportunity to invest in your health and well-being, by establishing your physiotherapy goals. If you’re like many people, you may have already started thinking about your New Year’s goals. Whether it’s to get fit, lose weight, or simply be more active, setting goals for a healthier year is a wonderful way to embrace the future.

However, for some clients, physical challenges—such as injury, chronic pain, or limited mobility—can stand in the way of reaching these goals. That’s where physiotherapy can make a significant difference. Physiotherapists are experts in helping you improve movement, reduce pain, and increase your strength, flexibility, and overall quality of life.

Explore how to set realistic physiotherapy goals for 2025, so you can move toward a pain-free, active, and vibrant year ahead.

1. Reflect on Your Current Health Status

Before jumping into new goals, it’s essential to take a moment to reflect on where you currently stand. How are you feeling physically? Do you have any lingering aches or pains? Is there a particular area of your body that needs attention? Maybe you’re recovering from an injury or surgery, or perhaps you’ve been struggling with mobility issues.

Here’s a helpful exercise: take some time to jot down any physical concerns you have. It could be anything from low back pain that prevents you from sitting for long periods to stiff joints that limit your movement. Acknowledging your current health status will help you set more informed and realistic goals for the year ahead.

If you’ve been dealing with persistent pain or discomfort, it might be time to consult a physiotherapist. They can assess your condition and create a personalised plan to help you achieve your goals—whether it’s reducing pain, improving mobility, or building strength.

2. Set Specific, Achievable Goals

When it comes to physiotherapy goals, it’s easy to say, “I want to be more active” or “I want to feel better.” While those are admirable goals, they are too vague to be truly actionable. Instead, set specific, measurable goals that will guide your recovery or fitness journey.

Consider using the SMART goal-setting method:

• Specific: What exactly do you want to achieve?
• Measurable: How will you track your progress?
• Achievable: Is this goal realistic based on your current health status?
• Relevant: Is this goal aligned with your overall health and wellness?
• Time-bound: By when would you like to achieve this goal?

For example, instead of saying, “I want to get stronger,” try: “I want to strengthen my lower back so I can lift 10 kg without pain in the next three months.” Or, instead of saying, “I want to feel less pain,” set a goal like, “I want to reduce my knee pain from a 7/10 to a 3/10 by April.”

Specific goals give you clear direction, and measurable physiotherapy goals allow you to track your progress over time.

3. Prioritise Prevention: Injury-Free in 2025

It’s easy to get caught up in the excitement of setting new goals, but prevention should always be part of the plan. One of the most important aspects of physiotherapy is not just addressing existing injuries but also preventing future ones.

In 2025, aim to prioritise injury prevention by integrating simple yet effective habits into your daily routine. Here are a few tips:

• Practice good posture: Whether sitting at a desk, standing, or sleeping, maintaining proper alignment can reduce strain on your muscles and joints.
• Warm up before exercise: Warming up increases blood flow to your muscles, preparing them for more intense activity and reducing the risk of injury.
• Stretch regularly: Stretching can increase flexibility and help prevent muscle tightness that may lead to injury.
• Strengthen key muscle groups: Focus on building strength in areas that support your joints—like the core, hips, and lower back—to prevent strain and instability.

Consider talking to your physiotherapist about an injury prevention plan tailored to your lifestyle and specific needs. With the right preparation, you’ll be able to enjoy an active, injury-free year.

4. Build a Consistent Routine with Small Steps

As with any goal, consistency is key. However, achieving long-term success doesn’t mean jumping into intense workouts or complex routines right away. Start small, and gradually build up your strength, flexibility, and stamina.

For instance, if you’re recovering from an injury or managing a chronic condition, aim for daily physiotherapy exercises—even if it’s just for 10 minutes a day. These small but consistent efforts will lead to significant improvements over time.

Here are a few suggestions for creating a manageable routine:

• Start with gentle stretches: Focus on areas where you experience tightness or discomfort.
• Incorporate short exercises: Try bodyweight exercises like squats, lunges, or glute bridges to build strength in the legs and core.
• Listen to your body: If an exercise causes discomfort, modify it or take breaks as needed. Progress at your own pace to avoid burnout or setbacks.

Remember, the goal is steady progress, not perfection. Celebrate each step forward, and soon you’ll be amazed by the improvements you’ve made!

5. Consider a Physiotherapy Checkup

If you haven’t already, consider scheduling a physiotherapy consultation to start the year off right. A physiotherapist can conduct a thorough assessment to determine the root causes of any pain or limitations you might have. From there, they can design a personalised treatment plan that addresses your specific needs.

Whether you’re recovering from an injury, working on injury prevention, or just looking to improve your physical fitness, physiotherapists are experts in guiding you toward your goals. With their help, you can create a path that is tailored to your unique body and needs, ensuring that you stay on track throughout the year.

If you’re ready to take the first step toward a healthier year, book your consultation today with one of our physios and let’s work together to make 2025 your best year yet!

The Benefits of Physiotherapy and Pilates After a Total Knee Replacement

Recovering from a total knee replacement (TKR) can be a long journey. However incorporating physiotherapy and Pilates into your rehabilitation plan can significantly enhance your recovery. Both physiotherapy and Pilates help improve strength, balance, and proprioception – critical components in regaining full mobility and function after surgery.

Why Physiotherapy and Pilates Matter

1. Strengthening: After knee replacement surgery, the muscles around the knee often become weak due to disuse. Physiotherapy exercises target these muscles to rebuild strength, helping support the knee joint and reduce the risk of injury. Pilates, with its focus on controlled movements and core engagement, further strengthens the entire lower body, which provides better support and stability for the knee.
2. Balance: Both physiotherapy and Pilates emphasise balance exercises that help restore stability and coordination. After surgery, many patients experience difficulty standing or walking without assistance. Balance training strengthens stabilising muscles, improving your confidence and independence as you move through daily activities.
3. Proprioception: This is your body’s ability to sense its position in space. After knee surgery, proprioception can be impaired, leading to difficulty with tasks like navigating uneven surfaces. Pilates and physiotherapy focus on exercises that challenge and retrain proprioceptive abilities, helping you regain awareness of your knee’s position and improving your overall movement control.

4 Easy At-Home Exercises after a Knee Replacement

1. Quad isometrics
   Target: Quadriceps muscles
   How to do it: Sit with your leg extended straight out in front of you. Tighten your thigh muscle by pushing the back of your knee down toward the floor. Hold for 10 seconds, then relax. Repeat 10-15 times.

Dosage: 2 x 10 reps, 10 second holds

• Seated knee extension
  Target: knee range of motion, quadriceps
  How to do it: Sit upright in a chair with your feet flat on the floor and your knees bent to a comfortable position. Slowly straighten your injured knee, then lower it back to the starting position. 

Dosage: 3 x 10 reps

• Semi tandem stance balance
  Target: Balance and proprioception
  How to do it: Stand tall, have your injured leg forward, slightly in front of the other with feet about 10cm apart. Change feet and repeat again. 

Dosage: 3 x 30 secs each side. 

• Standing knee flexion 

Target: knee range of motion, hamstrings

Start standing with your feet hip width apart and have something to hold onto in front of you (i.e. chair or kitchen bench). Slowly bend your injured knee, taking your foot towards your bottom. Slowly lower your foot back to the floor. 

Dosage: 3 x 10 reps.

Additionally incorporating physiotherapy and Pilates into your post-knee replacement routine offers a holistic approach to healing. Furthermore strengthening the muscles around the knee, improving balance, and enhancing proprioception can lead to better long-term outcomes, increased independence, and a faster return to normal activities. Book in with one of our experienced physios before starting any exercise routine to ensure these movements are safe and appropriate for your recovery stage.