PreparingforPregnancy&SupportingYourBody Through Motherhood
As an osteopath, I spend a lot of time supporting babies and new parents, and one thing
becomes very clear very quickly: mums deserve just as much care, education, and
support as their babies.
Pregnancy, birth, and motherhood place enormous physical and emotional demands on the
body. Yet so often, women are expected to simply “get on with it”
— accepting pain,
weakness, leaking, or discomfort as part of the process.This guide is designed to support women
beforepregnancy,duringpregnancy,andafterbirth, helping you understand your body, feel empowered in your choices, and stay as
strong, comfortable, and confident as possible through every stage of motherhood.Preparing for Pregnancy: Setting Strong Foundations
Preparing for pregnancy isn’t about being “perfect” or fixing yourself — it’s about giving your
body the best possible foundation to adapt to the incredible changes ahead.
Pregnancy places increased load on your pelvis, spine, ribcage, and core system.
Addressing restrictions or imbalances early can help your body cope more efficiently as your
centre of gravity changes and tissues adapt.
Alignment, Mobility & Balance
Your pelvis, spine, and ribcage all play a vital role during pregnancy and birth. If certain
areas are stiff, overloaded, or compensating for others, this can place extra strain on your
body once hormonal changes and weight shifts occur.
An osteopathic assessment before pregnancy can help to:
● Identify areas of stiffness or asymmetry
● Improve pelvic and spinal mobility
● Reduce existing aches or recurring pain
● Support optimal pelvic mechanics for pregnancy and birth
Now, nobody is symmetrical.
We could line thousands of women up and every single one would move and load differently.
These asymmetries are not “faults”
— they’re adaptations your body has developed to
function as well as possible over time.
So this isn’t about “clicking,
” “realigning,
” or “putting you back into shape.
” It’s about
assessing how well you move as you.
If there are improvements we can make in mobility, strength, or load management,
addressing them before pregnancy gives your body more capacity and resilience for what’s
to come.
✨ Uplifting fact: Women’s bodies are biologically designed to adapt to huge physical
change — pregnancy, birth, hormonal shifts, and caregiving demands — when given the
right support.Pelvic Floor Awareness (Not Just Strength)
The pelvic floor is often talked about purely in terms of strengthening, but
relaxation, and control are just as important.
Beforepregnancy, it can be incredibly helpful to:
coordination,
● Learn how to correctly contract and relax your pelvic floor
● Address symptoms such as bladder urgency, pain, or heaviness
● Understand how breathing and posture affect pelvic floor function
An overactive or tense pelvic floor can be just as problematic as a weak one — something
that is often overlooked.
As women, there’s been a long-held generalisation that the pelvic floor simply “gets weak”
with age or after birth. More recently, we’ve seen a huge push towards strengthening —
which is great — but only when done in the right way. Too much tension, poor
coordination, or incorrect engagement can actually worsen symptoms.
In these situations, I would advise women to have an internal pelvic examination with a
pelvic health specialist or Mummy MOT-qualified practitioner. This helps you understand
your own pelvic floor, how it feels, and how it’s meant to work — so strengthening is done
effectively and safely.
Understanding the Pelvic Floor
Your pelvic floor is a group of muscles that support your bladder, bowel, uterus, and pelvic
organs. These muscles don’t work in isolation — they function closely with your diaphragm,
deep abdominal muscles, and lower back. Together, they form what’s often referred to as the
core system
.
Common Signs of Pelvic Floor Dysfunction:
● Leaking urine when coughing, sneezing, or exercising
● Pelvic pain or discomfort
● Pain during internal examinations or intercourse
● Afeeling of heaviness or dragging
● Difficulty engaging or relaxing the pelvic floorThese symptoms are common, but common is often mistaken for normal. They are not
normal, and they are very treatable with the right support.
✨ Many women see significant improvements in pelvic floor symptoms simply by improving
breathing, posture, and load management — sometimes without doing a single “pelvic floor
exercise.
”
Understanding Pelvic Girdle Pain (PGP)
Pelvic Girdle Pain is commonly caused by irritation or imbalance at the
and/or the pubic symphysis during pregnancy.
sacroiliac joints
It affects around 1 in 5 women, and you may be at higher risk if:
● You’ve had a previous back or pelvic injury
● You’ve had pregnancies close together
Your pelvis is supported by ligaments and muscles, but during pregnancy the hormone
relaxin increases ligament laxity to allow the pelvis to widen for childbirth.
This means that joints which previously moved only subtly can become much more mobile.
While this is a normal process, it can lead to irritation of the joints and surrounding tissues
when load or movement isn’t well supported.
PGP can present in many different ways, including:
● Pain when walking
● Pain getting out of bed or the car
● Difficulty on stairs
● Pain radiating down the legs
● Buttock pain
● Pain with sitting
● Pain at the front or back of the pelvis
Early assessment and guidance can make a huge difference in managing symptoms and
maintaining mobility and Women who receive early support and movement guidance often
experience faster recovery and less long-term pain than those who don’t.Pregnancy: Supporting a Changing Body
Pregnancy places new demands on your body every week. Hormonal changes increase joint
laxity, posture adapts, and your core system works differently.
Staying in the Best Shape Possible During Pregnancy
This isn’t about aesthetics — it’s about
function,comfort, and confidence.
Benefits of staying active during pregnancy include:
● Reduced pelvic girdle and back pain
● Improved circulation
● Better energy levels
● Enhanced postnatal recovery
Movement should feel supportive, not punishing.
If exercise feels like the last thing you want to be doing, adaptations can always be made —
from exercises on the sofa, gentle floor-based movements, to short walks. Speaking to a
specialist helps ensure movement feels achievable and safe for your body.
Core Strength During Pregnancy
Traditional abdominal exercises are often inappropriate during pregnancy. Instead, focus on:
● Deep core engagement
● Breath-led movement
● Gentle, controlled strengthening
An osteopath can help you understand how to safely engage your core as your bump grows
and your mechanics change.
✨Women’s tissues — including muscles, fascia, and connective tissue — respond
exceptionally well to gentle, progressive strengthening, even years after birth.Pelvic Examinations: Internal & External
Pelvic assessments can be
external and/or internal
, depending on your symptoms,
comfort, and consent.
External assessment may include:
●
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Posture and alignment
Pelvic and spinal mobility
Breathing patterns
Abdominal and hip muscle function
Internal pelvic examination may assess:
●
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Pelvic floor strength
Endurance and coordination
●
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Ability to relax
Areas of tension or pain
Internalexaminations are never mandatory and are only carried out when appropriate,
clearlyexplained, and fully consented to.Postnatal Care: Beyond “Bouncing Back”
There is immense pressure on women to “get their body back” after birth. A far more helpful
approach is to restore function, strength, and confidence.
Your body has done something extraordinary — recovery takes time.
What Is a Mummy MOT?
A Mummy MOT is a comprehensive postnatal assessment, usually carried out from around 6
weeks post-birth, but beneficial at any stage.
It mayinclude:
● Postural assessment
● Abdominal separation (diastasis recti) screening
● Pelvic floor function
● Breathing patterns
● Pelvic and spinal mobility
This assessment provides clarity, reassurance, and a personalised plan for returning to
movement safely.
✨ Uplifting fact: Women who seek support early often report
improvedconfidence,body
trust, and enjoyment of movement, as well as less ongoing pain.
Core Strength After Birth
Your core works as a system — not in isolation. Effective postnatal rehabilitation focuses on:
● Breath and diaphragm function
● Pelvic floor coordination
● Deep abdominal control
● Gradual load progression
Rushinginto high-impact exercise too soon can increase the risk of ongoing symptoms such
as leaking, pain, or prolapse.Pilates & Yoga for Mums:
Visit Our Recommended Practitioners and Therapists
Pilates and yoga can be incredibly beneficial when tailored to pre- and postnatal bodies.
Benefits include:
● Improved core strength and control
● Enhanced body awareness
● Reduced pain and tension
● Support for mental wellbeing
It’s important to work with instructors experienced in pregnancy and postnatal care, and to
adapt movements to your individual needs.
How Osteopathy Can Support Mums
Osteopathy takes a whole-body approach, recognising that pain or dysfunction in one area
often affects another.
Osteopathic care for mums may support:
● Pelvic girdle pain
● Back and neck discomfort
● Postural strain from feeding and carrying
● Recovery following birth
● Breathing and core coordination
Treatment is always individual, gentle, and tailored to your stage of motherhood.
✨ Uplifting fact: Pain does not always mean injury — often it’s your nervous system
asking for support, rest, or reassurance.Your 5-Minute Postnatal Recovery Checklist
Know what’s normal, what’s not, and when a personalised assessment could help
Created by Ali Cansell, Specialist Pelvic Health Physiotherapist,
MSc Advanced Clinical Practice (Pelvic Health module)
Introduction
Whether you had your baby 6 weeks or 6 years ago, it’s normal to have questions about
what’s happening with your body.
Many women leave their standard 8-week GP check feeling unsure whether their recovery is
on track — or wishing they had more personalised guidance and confidence to exercise
safely.
This quick checklist helps you understand what’s expected during postnatal recovery — and
highlights when extra support could be helpful.
Section 1: Core & Tummy Check
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☐
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Do you have difficulty activating your core muscles?
Are you confident in how to engage your core correctly?
Do you feel you may have a gap in your stomach (diastasis recti)?
👉 If youtick “yes” to any of these, a personalised assessment can help you rebuild core
strengthsafely — exactly what a Mummy MOT home visit provides.
Section 2: Bladder & Bowel
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Do you leak urine when you cough, sneeze, or laugh?
Do you feel pressure or heaviness in your vagina or pelvis?
Are you experiencing irregular bowel movements or difficulty emptying?👉 These symptoms are common but not normal. A personalised assessment can make a
big difference.
Section 3: Movement & Exercise
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Do you feel confident lifting your baby, pram, or car seat?
Have you started gentle core or pelvic floor exercises?
Are you pain-free when walking or doing light exercise?
👉
If these feel challenging, support can help you return to movement safely and confidently.
Section 4: Emotional & Mental Recovery
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Do you feel connected to your body again?
Do you feel confident — not anxious — about returning to exercise?
Do you know who to ask for help if symptoms arise?
👉 If youfeel uncertain or overwhelmed, a personalised assessment can provide clarity,
reassurance, and a clear plan forward.
Final Thoughts
Looking after your body isn’t selfish — it’s essential. When mums feel supported, strong, and
confident, the whole family benefits. Whether you’re
preparing for pregnancy, currently pregnant, or navigating life with a baby (or school-aged
child), you deserve care, guidance, and reassurance.
✨ Remember: Your body is adaptable, intelligent, and capable. With the right guidance,
education, and reassurance, it can recover, strengthen, and thrive at any stage of life.
If you’re experiencing pain, pelvic floor symptoms, or uncertainty about recovery, early
support can make a significant difference.
This guide is intended for educational purposes and does not replace personalised medical
advice. Always seek support from a qualified healthcare professional.