Pregnancy is such a special and transformative time in our lives, but as health professionals we also understand there are a lot of uncertainties. You feel a random pain or weird sensation, and you think – is this normal because I’m pregnant? What sensations are not-normal?  Here at Her, we fully get that sometimes you just have no idea what you should and shouldn’t be freaked out by. A common concern we get in pregnancy is heaviness and vaginal pressure. On one hand, you have the weight of a growing baby, uterus, placenta, extra fluid and blood etc. – so

I’m sure you have all heard the term “prolapse” brought up at some point. I feel like as soon as we hear the word prolapse, everyone freaks out! What is it?Are my organs falling out — never to be seen again?!Do I have this forever?! We see so many ladies coming in having been told (by someone or Dr Google) that yes, they’ve got a prolapse — come and see us, we will sort it out. But often, they’re not told what it is, what is actually prolapsing, or why. Now that is scary. Real Client Story: Menopause & Bladder

Client story At Her Women’s Health, one of the most meaningful parts of our work is walking alongside women through pregnancy, birth, and recovery. Every now and then, a story comes along that reminds us exactly why this work matters so much. This is one of those stories. The First After her first baby, this mother came to see me with ongoing pain from a third-degree tear. The scar caused discomfort during sex and made emptying her bowels painful and stressful. Together, we began gentle scar desensitisation and perineal massage techniques to support healing and help her reconnect with the

During my first trimester, I was so incredibly tired and nauseous that even making it to a class felt impossible. Moving my body in any way seemed out of reach- until I started using the Her. Women’s Health App. Having access to short, 10-minute classes at home was a lifesaver. Those gentle movements helped me ease discomfort, maintain mobility, and feel connected to my body during a time that felt so foreign and exhausting- being short class on my phone I was able to access in the short windows that I felt I could manage some movement. The light a

I found out I was pregnant while travelling around Australia.This photo- the one that still makes me laugh- was taken on Christmas morning… in a caravan toilet. At the time, home was Newcastle. It’s where we had our community, our businesses, and our careers. Life was full and familiar. But as my pregnancy progressed, we decided to take a leap- moving to the Sunshine Coast during my third trimester, knowing deep down that it was where we wanted to raise our kids. We didn’t all that many people- no one who was in the season of having babies.My partner was

After giving birth, it’s common to feel unsure about how to safely rebuild strength in your core. There’s a lot of conflicting advice out there, especially around abdominal exercises and what’s considered safe during recovery. At Her Women’s Health, we hear these concerns every day. Below, we’re breaking down some of the most common myths about postnatal core training and sharing what current evidence and clinical experience actually tell us. Myth 1: You should avoid all core exercises postpartum Fact: When done correctly, specific core exercises can actually support healing after birth, including diastasis recti. Avoiding core work altogether may

Core work during pregnancy has long been surrounded by confusion, caution, and outdated advice. For years, many women were told to avoid abdominal exercises entirely- but thankfully, the research (and real-life clinical experience) is telling a different story. At Her Women’s Health, we often support pregnant clients who feel unsure about what’s safe, what’s beneficial and what to steer clear of. The truth is, core training can be a really valuable part of prenatal care- when it’s approached in the right way. Let’s unpack three of the biggest myths we hear, and offer some clarity grounded in both evidence and

Birth is a complex interplay between a mother and baby and preventing significant tears is often at the forefront of the mothers mind when preparing her body for birth. There are many factors that can influence a woman’s risk of tearing. Factors that could increase risk of tears include: Non modifiable: Modifiable Factors that could decrease risk of tears Perineal pressure is a technique that can be used to reconnect to this part of your body, observe the effect of different positions on the tautness in this tissue, teach relaxation techniques in response to pressure and desensitise pain.  Traditionally perineal

Most women plan for a natural birth and spend loads of time in pregnancy learning about the stages and process of a natural birth and gathering tips for recovery. However, we can’t always control the way our birth looks and statistically in Australia many women will have a caesarean birth. Here is some information to give you an idea of what you might expect from Recovery after a caesarean birth in case your baby has other plans: Immediately after the surgery, you will be taken to a recovery room where you will be monitored closely. You may feel groggy from

Here are some tips on how to prevent and manage the inevitable back and neck tightness that comes from breastfeeding and nursing a newborn. Practise good posture Good posture is important for preventing breastfeeding back pain. When nursing, try to sit upright and avoid slouching. Use pillows or a nursing pillow to support your baby, so you don’t have to hunch over to breastfeed. Try to change positions regularly and spend some time learning how to feed laying on your side.  If you’re using a breastfeeding pillow, make sure it’s at the right height to avoid straining your neck and

Here are some gentle suggestions on how to support yourself and feel better during pregnancy, especially if you’re experiencing symptoms like nausea, pain and fatigue! Nourish your body with wholesome foods Eating a balanced and nourishing diet is essential during pregnancy, especially if you’re struggling with nausea or food aversions. Try experimenting with new, whole foods that can provide your body with the necessary nutrients for you and your baby’s health. Traditional Chinese foods like bone broth and congee can be gentle on the stomach and provide essential nutrients. You can also try incorporating more fruits, vegetables, lean proteins, healthy

Maintaining good pelvic floor health during pregnancy is crucial for a healthy pregnancy and delivery. Pregnancy can put significant stress on the pelvic floor muscles, leading to problems such as incontinence, pelvic pain, and difficulty during labour and delivery. In this blog post, we will discuss four reasons why seeing a pelvic floor physiotherapist during pregnancy can help you have a healthier, more comfortable pregnancy and better birth outcomes! Prevents Pelvic Floor Problems  Research has shown that a small levator hiatus size, which indicates pelvic floor tightness, can lead to poorer outcomes during labour and an increased risk of intervention.

Ab separation, also known as diastasis recti, is a common condition that affects many women after pregnancy. It occurs when the fascia between the two rectus abdominis muscles stretches and thins, creating a gap that can lead to a protruding belly and weakened core muscles. While ab separation is a natural part of pregnancy, it can also be a source of discontent for many women. There are many exercises that claim to help heal ab separation, but one of the most controversial is the crunch.  Traditionally one concern is the effect that crunches can have on intra-abdominal pressure (IAP). IAP

This is a question I get asked a lot as a pelvic floor physiotherapist!  Prolapse is a common condition that affects many women. It’s characterised by the descent of one or more of the pelvic organs, such as the bladder, uterus, or rectum, into the vaginal canal.  But how do you know if you have prolapse, and what’s considered normal? Traditionally, prolapse has been defined as a visible or palpable descent of the pelvic organs. However, a recent study by Collins et al 2021 challenges this definition and proposes a new clinical definition based on patient symptoms. According to the

Today, we’re going to talk about safely returning to running after giving birth. It’s a common question, and understandably so – exercise is an essential part of our lives, not just physically, but mentally as well. However, as with any exercise after giving birth, we need to approach it with care and honour the enormous physiological process that has occurred to grow and birth your baby. Firstly, let’s talk about some guidelines for a safe return to running after giving birth. In 2019, a team of expert physiotherapists published an evidence-based article (Goom, Donnelly, and Brockwell) that outlined the following:

We live in a time were there is an abundance of information: social media, podcasts, google – but when it comes to health advice for pregnancy, this abundance of information quickly becomes overwhelming.  Your friends and family might be quick to share what worked for them and you might quickly start to feel confused by the contrasting opinions from different sources!  The first thing to understand is that a lot of information is out-dated and that there has been a HUGE amount of change around recommendations for pregnant women over the past two generations. The second thing to understand is

The most common excuse I hear and see first hand when I prescribe my clients a program of exercises or meditation is I didn’t have time! Time is a funny thing really and with the busy lives we tend to live these days it’s not surprising lots of pregnant mums struggle to find time. In our Grandparents generation a lot of women would slow down work or finish completely during their pregnancies as they prepared for the transition to family life.  Nowadays we are working overtime, trying to keep up with social activities, putting unachievable expectations around exercise on ourselves,

Did you know that your breathing pattern can affect your pelvic floor, your digestion and your stress levels!?⁠⁠ ⁠⁠ There is a close connection between the pelvic floor and the respiratory diaphragm. ⁠⁠The diaphragm is a dome shaped muscle that rests across the base of the rib cage (like a mushroom cap).⁠⁠ ⁠⁠⁠ As you breath in the diaphragm descends and the pelvic floor stretches and relaxes. As you breath out the diaphragm draws up and shortens slightly. This rhythmical movement of the pelvic floor with the diaphragm keeps the pelvic floor muscles in a healthy state of contraction and