Bub & Me Physiotherapy

01/05/2026

We’re excited to be hosting a practical, informative session focused on nutrition.
Because strength training is only one part of the picture —
nutrition plays a key role in supporting:
• Bone health
• Muscle strength
• Energy levels
• Long-term wellbeing
Join us for a 1-hour session with our dietitian, Dr Simone O'Neill, where we’ll cover practical, evidence-based strategies you can apply straight away.
📅 Saturday 23rd May — 1:00pm
📅 Monday 25th May — 1:00pm
There will be time for questions, discussion, and real-world advice tailored to midlife and menopause.
Bookings are required
💲 $5 per person
☕ Tea, coffee and light refreshments provided
Places are limited — we recommend booking early to secure your spot.
The event is held at Together Strong Physio, Majura Park. Tickets sales through Eventbrite. https://www.eventbrite.com.au/e/nutrition-for-midlife-menopause-bone-health-tickets-1987458527958?aff=ebdssbdestsearch

30/04/2026

Things like:
• Standing to shave legs
• Leaning on one hip
• Carrying a child on one side

All increase load through one side of the pelvis.

👉 Try this:

• Stand evenly on both feet
• Sit where possible
• Alternate sides if carrying

Reducing uneven load can settle symptoms quickly.

26/04/2026

Stairs load one leg at a time — which can aggravate pelvic girdle pain.

👉 Try this:

• Take stairs one step at a time
• Lead with the less painful leg going up
• Bring the other leg to meet it
• Use the handrail for support

It’s a simple strategy, but can significantly reduce discomfort.

For strategies that are tailored to you, please book an appointment with our Women's Health Physio. https://www.togetherstrong.com.au/bookings

25/04/2026

Pelvic girdle pain often shows up as discomfort with walking — especially longer distances or uneven ground.

👉 Try this:

• Take smaller steps
• Slow your pace
• Avoid pushing through pain
• Get fitted for a pelvic belt or SRC compression shorts to help support your pelvis

Sometimes less distance + better control = much more comfortable movement.

You can still stay active — it just might look a little different right now. Walking may not be the best exercise for you for the remainder of your pregnancy. Prenatal Pilates & Strength and Prenatal Aquatic Exercise is so good for settling your pelvic pain and improving stability around your pelvis.

If you are in Canberra reach out to us. https://www.togetherstrong.com.au/bub-me

22/04/2026

If standing on one leg to put on pants or underwear is painful — that’s a sign your pelvis isn’t tolerating single-leg load right now.

👉 Try this:

• Sit down to get dressed
• Keep your movements controlled
• Avoid balancing on one leg where possible

This reduces pressure through the pelvis and helps prevent flare-ups.

It’s not about doing less — it’s about doing things differently.

21/04/2026

This is a really common trigger of pelvic girdle pain.

The movement usually involves twisting and separating the legs, which can irritate the joints around the pelvis.

👉 Try this instead:

• Sit down first (bottom on the seat)
• Keep your knees together
• Then swing both legs in at the same time

Getting out = reverse the process.

This keeps the movement more symmetrical and reduces strain on the pelvis.

Small change → big difference.

If you want further guidance from a Women's Health Physio then make an appointment here https://www.togetherstrong.com.au/bookings

19/04/2026

Pelvic girdle pain in pregnancy? You’re not alone.

Many women experience pain through the pelvis, hips or lower back during pregnancy — especially with walking, turning in bed or getting in and out of the car.

The good news is: you don’t have to stop moving.

With the right approach, pelvic girdle pain is manageable.

A few key things that help:

• Keep movements symmetrical (especially getting in/out of bed or the car)
• Avoid prolonged single-leg positions
• Pace your activity — don’t push through flare-ups
• Use pillows for support when sleeping
• Stay active with the right exercises- the prenatal aquatic classes can be really helpful for managing pelvic girdle pain

Strengthening your glutes and improving control through your core can make a big difference — but it needs to be tailored to you.

This is where a Women’s Health Physio can help.

Because the goal isn’t just to “get through” pregnancy —
it’s to stay as comfortable, strong and confident as possible along the way.

If you’re experiencing pelvic pain in pregnancy and not sure what to do, we’re here to help.

Get in touch to book a Women's Health Physio appointment or a Prenatal Aquatic Class

18/04/2026

This is one of the most common signs of pelvic girdle pain.

That sharp or catching pain when you turn over at night…
It’s usually coming from the joints at the front or back of the pelvis being irritated by asymmetrical movement.

The good news — a small change can make a big difference.

👉 Try this:

Before you roll, bring your knees and ankles together
Then roll your shoulders and hips at the same time (like a log)

This keeps the pelvis more stable and often reduces pain significantly.

You can also:
• Use a pillow between your knees
• Move slowly and with control
• Keep your hips stacked (avoid twisting)

It might seem simple — but these small adjustments can really improve sleep and reduce flare-ups.

If rolling in bed, getting in/out of the car, or walking is painful, it’s worth getting assessed.

Because with the right guidance, pelvic pain in pregnancy is manageable.

Book a women's health consultation https://www.togetherstrong.com.au/bookings

25/02/2026

70% off all our prenatal and postnatal online programs for the next week only. Use code 'TOGETHERSTRONG' at checkout. https://www.bubandme.com.au/online-classes

14/02/2026

If you came to our prenatal or postnatal classes a few years ago, you might be noticing your body feels different again lately.

You’ve experienced pregnancy and early motherhood — supporting your pelvic floor, rebuilding core strength, returning to exercise when you could.

Now, as you move into your late 30s and 40s, your body is asking for something new.

You may be noticing changes in strength, energy, body composition or joint aches. Perimenopause may be on the horizon (or already here). Bone health, muscle mass and long-term physical independence start to matter in a different way.

This is where strength training becomes essential — not just for fitness, but for protecting your bones, supporting your pelvic floor, reducing injury risk and helping you feel strong and capable in your body again.

I’ve written a new blog explaining why strength training matters more than ever after 40, and how to approach it safely — especially if you’ve had pregnancies or time away from lifting.

If you were once in our studio with a baby on the mat beside you… this is your next chapter.

Read the blog here: https://www.togetherstrong.com.au/blog/why-strength-training-matters-more-than-ever-after-40

💪 Many women enter their 40s doing the same exercise they’ve always done — walking, running, Pilates, yoga or the occasional fitness class.

But as our bodies move into midlife, these activities alone aren’t enough to protect long-term health. Muscle mass starts to decline, bone density drops, and joints become more vulnerable — especially during perimenopause and menopause.

Strength training is one of the most powerful ways to maintain muscle, support bone health, improve balance, and protect your functional independence as you age.

If you’ve noticed changes in your strength, confidence, or body composition, this is for you. Learn why strength training matters more than ever after 40 and how to get started safely.

👉 Read the full article here: https://www.togetherstrong.com.au/blog/why-strength-training-matters-more-than-ever-after-40

Together Strong Physio is here to guide women through safe, evidence-based strength programs — because midlife is the perfect time to build strength, not slow down.

11/02/2026

So excited to announce this is finally happening…. Can’t wait to open this unique bone-strength based clinic in April 2026!

Something new is coming… 💪

We're so excited to officially share that Together Strong Physio will be opening its doors mid-late April (exact date to be confirmed).

This clinic has been a long time in the making — built from years of working with women who want more than just rehab… they want to feel strong, capable and confident in their bodies again.

Together Strong will be a physio-led strength clinic designed especially for women who want to:

• Build muscle and strength
• Improve bone density
• Navigate menopause with confidence
• Return to exercise safely after babies
• Train in a supportive, small-group environment

We’re currently finalising designs and will begin fit-out soon — I can’t wait to bring you along for the journey.

If you’d like first access to classes, founding memberships and opening events, join the mailing list here or DM me your email address. https://www.togetherstrong.com.au/contact

Let’s get strong — together.