http://femmefitphysiotherapy.com.au/

Femme Fit Physiotherapy, Hurstville (2025)

08/05/2025

🤰 Low Back Pain During Pregnancy

Up to 50–70% of pregnant women experience low back pain
👉 Whilst it’s common, but it’s not something you have to just accept is part of your pregnancy.

Here’s what’s contributing to that discomfort:
🔹 Hormonal changes lead to ligamentous laxity
🔹 Postural adaptations due to the uterus expanding and baby growing
🔹 Core and pelvic floor changes – your deep abdominal and pelvic stabilisers may become less effective as your abdomen expands

🎯 What can physiotherapy do?
✅ Thorough assessment to differentiate between lumbar spine pain and pelvic girdle dysfunction
✅ Individualised exercise programs to strengthen the core, glutes, and pelvic stabilisers
✅ Manual therapy, taping, or pelvic belts to support painful joints
✅ Education on posture, sleep positioning, and daily movement strategies to minimise aggravation

You don’t need to wait until the pain gets worse. Early intervention leads to better outcomes – and keeps you moving, sleeping, and living with more ease.

📩 Get in touch if you're experiencing pregnancy-related back or pelvic pain. Let’s get you feeling more supported!

05/05/2025

🍼 Posture and feeding your baby 💕

Whether you are breastfeeding or bottle feeding, long periods of time holding your baby can lead to neck pain, back pain, or even wrist pain!

The way you hold your body during feeding can make a huge difference in your comfort. Here are a few posture tips to make your feeding journey smoother:

1️⃣ Sit Upright, Not Slouched 🪑
When you're feeding, aim to sit with your back straight and shoulders relaxed. Use a good chair to support your posture and avoid hunching over. Think of gently lengthening your spine as if a string is pulling you upwards. This can reduce neck and back tension.

2️⃣ Support Your Elbows 🤲
Use cushions or pillows to support your elbows and baby's weight so your arms aren’t straining.

3️⃣ Keep Baby Close 👶
The more you can bring your baby to your breast/the bottle (instead of leaning forward or bending your wrist), the less strain you’ll put on your back, neck and wrists. Consider using a feeding pillow or adjusting the height of your seat to keep your baby at a comfortable level.

4️⃣ Use a Footstool 🦶
A small footstool or cushion under your feet can keep your body aligned and reduce pressure on your lower back.

5️⃣ Alternate Sides and Positions 🔄
Don’t forget to switch up your feeding positions from time to time. It can give your body a chance to recover from repetitive strain.

6️⃣ Take Breaks and Move 🚶‍♀️
Try to get up and stretch when you can. Simple movements, like rolling your shoulders or gently stretching your neck, can go a long way in preventing stiffness.

Feeding can be a lovely bonding experience, but it doesn’t have to come with unnecessary discomfort. If you’re struggling with pain or posture issues, reach out to a women's health physiotherapist—we can help give you guidance, exercises as well as using hands-on techniques such as massage and joint mobilisations to reduce discomfort!

01/05/2025

🚽 Bladder Emptying Techniques

Did you know that the way you empty your bladder can have a big impact on your pelvic health? As a women’s health physiotherapist, I often work with clients who experience discomfort, urgency, or incomplete bladder emptying—and a few simple adjustments can make all the difference!

Here are some bladder emptying techniques you can try:

1️⃣ Take Your Time ⏱
Rushing to the bathroom can interfere with full bladder emptying. Try to relax and take your time when you go. The more you can relax your pelvic floor muscles, the easier it will be for your bladder to fully empty.

2️⃣ Proper Posture 🧘‍♀️
Sit upright with your feet flat on the floor (or on a small stool if you need extra support). Lean forward slightly to encourage complete emptying

3️⃣ Double Voiding 🔄
If you feel like your bladder isn’t fully empty after you’ve finished, try waiting for 1-2 minutes, then go again. This can help you fully empty any remaining urine.

4️⃣ Pelvic Floor Relaxation 💆‍♀️
Try to avoid tightening your pelvic floor muscles while urinating. If you find yourself clenching, focus on relaxing these muscles to make the process easier.

5️⃣ Stay Hydrated 💧
It sounds counterintuitive, but drinking plenty of water actually helps prevent urinary retention and promotes healthy bladder function.

🚨 If you often experience urgency, leakage, or discomfort with urination, it’s important to speak with a womens health physiotherapist. We can assess your bladder and pelvic floor function to create a personalised plan that works for you!

Your pelvic health matters, and small tweaks to how you empty your bladder can make a world of difference. 💕👩‍⚕️

27/04/2025

🌸 Caesarean Scar Massage 🌸

At a 6-week postnatal check following a C-section we take the time to assess the healing and mobility of your scar. Often women will avoid touching their scar, however taking the time to gently massage the scar and it's surrounds can have a huge impact on your recovery.

Here’s why Caesarean scar massage matters:

1️⃣ Improved Mobility: Scar tissue can limit the natural movement of the skin and underlying muscles. Regular massage helps break down adhesions and improves flexibility, reducing discomfort or tightness in the area.

2️⃣ Reduced Pain & Sensitivity: Light massage can help desensitise the area over time, reducing pain and discomfort that’s common after surgery.

3️⃣ Improved Scar Appearance: Massaging the scar can help in softening the scar tissue and potentially improving its appearance.

4️⃣ Mind-Body Connection: This is your chance to reconnect with your body in a gentle, nurturing way. It’s an act of self-care that acknowledges your body’s journey.

⚡️ How to Start?

Wait for full wound healing (usually around 6-8 weeks, but check with your healthcare provider).

Start with gentle, circular motions on and around the scar.

Use a hypoallergenic oil or cream to reduce friction.

Remember, healing isn’t just physical – it’s emotional too. If you feel overwhelmed, be kind to yourself. Every body is different, and progress happens in its own time. 💕

23/04/2025

An assessment with a women's health physiotherapist during pregnancy can provide valuable information and avoid having to say afterwards 'i wish someone had told me...'

Even if you are not experiencing any symptoms of concern during your pregnancy an initial appointment at around 20 weeks is a good baseline check. We will often then assess at around 34 weeks (or before if there are any concerns. The following may be some of what is discussed in these appointments!

✨ Correct pelvic floor contraction - around 40% of women will incorrectly perform a pelvic floor squeeze when asked - pregnancy is a good time to learn correct contraction technique so you are ready to begin correctly in the postnatal period
✨ If you have a vaginal delivery there is an immediate decrease in pelvic floor strength. By building strength during your pregnancy you can improve your baseline strength so that the drop doesn't have as big of an effect
✨ Measurements of perineal/pelvic floor flexibility can help us determine risk of pelvic floor trauma during birth and can inform us with what risk reduction techniques to implement
✨ Perineal massage can reduce risk of higher grade perineal tears by up to 63% when performed from 34-35 weeks
✨ Checking pushing techniques in preparation for labour and delivery
✨ Stretches to release the structures and muscles around the pelvis
✨ Early postnatal advice for bladder and bowel habits, posture, abdominal support, pelvic floor exercises
✨ C-section advice re wound support, abdominal support garments, exercise
✨ Determine your exercise goals for the postnatal period and the timing of when these may be able to commence

If you have symptoms of concern you can see a women's health physio at any point in your pregnancy and early intervention is always best!

19/04/2025

PAINFUL IN*******SE
Often not spoken about, and more common that people realise is experiencing painful in*******se.
Sometimes the pain can be present since the first attempt at in*******se, or it may begin after having a long period of pain free in*******se. Causes can be varied, but should never be accepted as 'normal'!
Some causes of painful in*******se can include:
✨ Tissue changes from hormonal change - eg around the time of menopause or in the postnatal period
✨ Scar tissue - following a tear or episiotomy during a vaginal delivery, or a gynaecology surgery
✨ Muscle tightness - the muscles at the vaginal entrance or the deeper layer of the pelvic floor can become tight from a history of pain (eg painful periods, or painful in*******se), or from concerns regarding leaking of urine and can lose the ability to be able to fully relax

Treatment for pelvic floor pain and painful in*******se will depend on the reason for the pain, but is often very treatable. Consult with your GP or pelvic floor physiotherapist to start an individualised management plan

16/04/2025

Did you know that menopause has a wider spread effect on the body than just the cessation of the menstrual cycle?

Many of the tissues in the body (including muscles, bones, ligaments and tendons) have oestrogen receptors in them, and so a change/reduction in oestrogen in line with menopause will have a knock on effect to all of these tissues.

Reduction of oestrogen causes our tendons to become more stiff, and their healing ability can also be impaired. As a result, tendon related pain can be common in the menopausal population. Tendon pain often presents as
🌿 Pain not following a particular incident/injury, rather a gradual build up of pain
🌿 Pain or stiffness in the mornings on waking eg difficulty walking without pain or a limp
🌿 Pain improves as you warm up, but can increase again after a period of rest

Tendon pain can be stubborn, so it is advisable to seek treatment early which may include soft tissue releases, load modification advice and specific exercises to settle the tendon pain down. Tendon related pain is not isolated around the time of menopause and can also occur during a time of change - eg starting a new exercise regime, lifting and carrying a new baby

16/03/2025

Time for a little reintroduction ✨

06/03/2025

By far, one of the most bothersome things that can result from pregnancy and the postnatal period!

A haemorrhoid is an enlarged vein that can form inside or outside the a**s and re**um (essentially like varicose veins). During pregnancy, the walls of the veins soften making them more easily distended. That coupled with the increased weight inside the pelvis, Z well as constipation or straining to open the bowels (which can be common during pregnancy and early postnatal), places excess pressure on the walls of the veins. Haemorrhoids can be very painful and uncomfortable, and can cause re**al bleeding.

Tips for managing haemorrhoids
✨ Manage bowel habits and constipation - respond to the urge to open your bowels early rather than delaying, increase fluid and fibre, eat foods like berries/kiwi fruit (including the skin) or talk to your care provider about options for stool softeners

✨ Horizontal rest to take the pressure out of your pelvis and counteract the effects of gravity

✨ Ice - applied locally can provide good pain relief

** Re**al bleeding should never be considered 'normal' so ensure you have an appointment with your medical provider if this is occurring **

03/03/2025

SIGNS OF A WEAK PELVIC FLOOR

Following on from last week's post, this is a list of some of the common symptoms of a weak pelvic floor - note some of the similarities to that of an overactive pelvic floor - once again highlighting the need for an individual assessment

If you are experiencing any of these symptoms, a check with a women's health physio can help determine the best treatment pathway

Book via the link in bio, or call 9580 2255

27/02/2025

DID YOU KNOW HAVING A PELVIC FLOOR THAT IS TOO TIGHT CAN CAUSE THESE SYMPTOMS?
Many people assume that pelvic floor weakness is always to blame for pelvic floor dysfunction. However, in many women having a pelvic floor that is hypertonic (tight), or doesn't know how to fully relax can be responsible for the above symptoms!

If we assume that pelvic floor weakness is always the cause, and strengthening exercises are started, then this may cause symptoms to worsen.

So, how do you tell the difference? (Hint: it involves someone like me!)

An appointment with a women's health physio can delve into your bladder, bowel and pain history, and in conjunction with a pelvic floor assessment we can determine the cause of your symptoms and pick the most appropriate pathway for treatment.

If you have concerns about your pelvic floor, book an appointment by following the link in my bio, or calling the rooms on 9580 2255

24/02/2025

✨ POSTNATAL CHECK ✨
A postnatal appointment with a women's health physiotherapist is an appointment all about you!

Time will be given for you to talk through your pregnancy and birth experience as well as outlining any initial concerns or symptoms you may have. The pelvic floor and abdominal wall can be assessed to determine the risk of any symptoms (such as pain, incontinence or prolapse) occurring with return to exercise, as well as any changes to strength and coordination of these muscles. Questions about your bladder and bowel function can determine whether they have returned to normal function, and a treatment plan can be developed to help with this.

Exercise goals differ for everyone, and it is important that your pelvic floor, abdominal wall and general muscular system are prepared for that type of exercise to reduce risk of symptoms developing if left unaddressed.

A postnatal check is usually done around 6 weeks postnatal but can be done earlier if you have any pressing concerns. It is also never too late to have a postnatal assessment! If you have recently (or not so recently!) given birth, reach out to a women's health physiotherapist to organise your postnatal assessment

Femme Fit Physiotherapy

08/05/2025

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