Nurture Pelvic Health

27/11/2025

How realistic is it to tell a breastfeeding mom to use perfect posture every feed?
Relaxed shoulders, back supported, feet grounded, baby lifted to you…

In your curated nursing nook at 11am, maybe. (If you have one 😅)

But on the couch with a cluster-feeding newborn at 1am, leaking, sweating, half-dressed, maybe you have a toddler calling from the bedroom? Very different story.

Or when you’re just trying to get out the house and end up in a changing room, perched on a bench? 🫠

In reality:
• Mentally: Chasing perfect posture can feel like yet another rule to fail at.
• Recovery: Fatigue, stitches, scars and aches mean the “ideal” position isn’t always possible.
• Baby: Reflux, tongue tie, sickness… sometimes you’ll do anything to get your screaming babe comfortable at 2am.
• Frequency: With 8+ feeds a day, the world becomes your feeding spot – most of those aren’t ergonomic.

So a realistic approach:
• Aim for the ideal when you can at home (think: support your back, bring baby to breast, soften those shoulders).
• On the go, learn from each feed and focus on “a bit more supported than last time” – learn and make adjustments over time.
• Change positions through the day to share the load on your neck, back and wrists.
• Remember: a deep latch, safety and your overall comfort matter more than a picture-perfect posture.
Train: use exercise to mobilise your tired bod and to build strength in order to support varied postures.

Where was your most memorable feed?

Also 👀 how big is my baba 🥹

14/11/2025

Your v anatomy isn’t a delicate region in need of an intricate cleaning regime, it’s powerful, tough, resilient.
Take a moment to think of all it encounters - bodily fluids, me**es, lubricants, v moisturizer, friction, pressure, stretch..
Care for it accordingly.

31/10/2025

Managing pelvic symptoms with a return to run may mean that you need to look outside the pelvis.

20/10/2025

Just a new mom trying to figure out how to fit exercise into the day 😅

Who knew it would feel like such a puzzle to solve? 😮‍💨 Between the sleep deprivation, living life in 2–3 hour slots, brainstorming when to get back to my master’s, and dreaming about a photography hobby I haven’t started yet 😅 it’s a juggle!

It’s wild how something as simple as a morning walk feels like reclaiming a little piece of yourself again, a long shower feels like a luxury and getting to the shop is a proud moment - anyone else feel that?

But hey, baby steps.

So many people have told me they struggled to find a rhythm, and it took me ages to figure out the logistics - so here’s what day one looks like in case anyone else finds this remotely relatable:

My new morning routine attempt:
🍼 3–5:30 am – Last feed / dream feed at 5:30 am if C hasn’t woken yet
⏰ 5:30 am – Alarm
👕 10 min – Get changed
🧃 20 min – Pump (set up, pump, decant — while having protein & coffee)
⏳ +15 min buffer (because… newborn life 😅)
🏃‍♀️ 6:15 ish – Leave for gym / workout at home / outdoor exercise
💪 6:15–7:15 ish – Exercise (depending on travel)
🚿 7:30–8 am – Home, shower & change
☕️ 8 am ish – Coffee + high-fiber breakfast
👶 8:30 am – Take over with Charli

(Rich does a bottle feed if needed while I’m out - or I’ll feed when I’m back.)

Day one 🎉 here we go! 😅
Putting this out there partly for accountability, partly because I know I’m not the only one figuring this out ❤️

Grateful for this phase, messy as it is.

10/10/2025

08/10/2025

Hands free pumping!

I didn’t know it was possible and I wasn’t going to contemplate putting on an expensive pumping bra every time I needed to pump, I also wasn’t very willing to hold these two in place for 10-20 mins 😅

In my postpartum sleepy fog I couldn’t quite calculate how to use my bra and came to the rescue with this little trick! Since I’ve started I’ve had quite a few questions on how to pump hands free, so here it is my friends!

Cheers 🥛 to a little more time on your hands to do whatever it is your heart desires!

Happy pumping!

01/10/2025

This time last year our lives began to change and wow, how they’ve roller coastered! In just twelve months we’ve emigrated twice, welcomed our most precious Charli and truly transformed life as we knew it. Here’s a little pregnancy video journey:
1. 30 Sept 2024 - the day we found out we were pregnant
2. Grateful for Dr. Manoharan, an absolute gem
3. Working through the first trimester (should not be allowed!)
4. Sneaky scans at work
5. Island living dreams
6. Passing as a BASI reformer & mat instructor at 23 weeks pregnant
7. Our last snorkies in Cayman
8. Sunning the belly after work
9. Stingray City adventures
10. carrot juice > mocktails
11. A spa day gift from a patient
12. A chapter in Scotland at 30 weeks
13. Colostrum harvesting
14. Queen’s College, Cambridge - the Mathematical Bridge
15. Curb walking duty
16. Story time with Dad
17. All the “move the baby out” tricks
18. A run at 40 weeks
19. Oxytocin vibes punting on the River Cam
20. A 41-week false alarm

From island sunsets to punting on the Cam and from anticipation to holding Charli in our arms… and now we are in 🇿🇦 what a year it’s been.

Thank you for coming along for the ride 🫶

20/09/2025

So divine meeting a like-minded pelvic health physio from Cape Town. We’ve never met in person, but I’ve sent many of you her way over the years. It felt like catching up with an old friend over a coffee but that friend also champions squatty potties in her past time, has no concept of TMI and could probably tell you more than you need to know about l**e.

Having emigrated twice and had a baby this year, I’ve seriously missed tapping into my physio brain.

Conversations and connections like this remind me why I love this work so deeply because it’s not just about anatomy and muscles, it’s about humanity, connection and the joy of breaking taboos that desperately need breaking. Pelvic health is such a vital part of our wellbeing and sharing space with women who are equally dedicated to lifting that conversation higher leaves me inspired.

19/09/2025

Postpartum recovery requires more than time away from work (we all know that this is no restful vacation).
It requires time, support and the security to heal (mentally and physically), move safely and re-establish strength.

When maternity leave is doused with stress, short or unpaid, many parents miss the opportunity to seek help in this critical window, increasing the risk of persistent symptoms relating to; incontinence, prolapse, pain etc.

Fair paid leave = pelvic health

The significance of this transition deserves to be acknowledged by leaders and reflected in company policies (despite the position that government may hold).
It’s very interesting to not see this acknowledgment reflected in the policies of wellness and health care facilities that advocate for the comprehensive health of their paying customers…

💬 Do you feel postpartum recovery is supported where you live and work?