Why strength training & physiotherapy matter for mothers

Pregnancy and the postpartum period bring major physical changes. As the body adapts — shifting posture, changes in center of mass, ligament laxity, hormonal changes, increased load on the pelvis and spine — many women experience discomfort: back pain, pelvic girdle / pelvic pain, urinary incontinence, reduced function, fatigue, and more.

Evidence suggests that physiotherapy and structured exercise including strength training can meaningfully help reduce pain, support function, and improve quality of life — both before and after birth.

What does research show — benefits of strength training & physiotherapy

Reduced pain and improved function (especially back, pelvic girdle)

• A 2025 meta-analysis found that postpartum women who undertook exercise — particularly trunk-muscle strengthening — had a significant reduction in low back pain severity compared with no exercise.

• The same review showed exercise led to improved functional outcomes (less disability) in postpartum women.

• For women with pregnancy-related pelvic girdle pain, a randomized controlled trial found that core stabilization exercises (targeting pelvic floor + deep abdominal muscles) significantly improved pain, disability and quality of life compared with usual care.

Together, these findings suggest physiotherapy-guided exercise can relieve musculoskeletal pain commonly experienced in pregnancy/postpartum, and restore/improve functional capacity.

Improved pelvic floor function, reduced risk of pelvic floor issues and incontinence

• Exercise during pregnancy and after has been associated with reduced risk of pelvic floor dysfunction, including urinary incontinence.

• A prospective cohort study (2023) following women from 3 to 12 months postpartum showed that those engaging in regular low-impact exercise had reductions in pelvic girdle pain severity and improved pelvic floor muscle strength, compared with non-exercisers.

That means physiotherapy and early gentle exercise can support pelvic health and may help prevent or lessen common postpartum issues.

Better overall wellbeing: mood, energy, quality of life, perhaps metabolic health

• A 2025 systematic review of strength-training in pregnancy (9 RCTs, 1,581 participants) concluded that strength training can mitigate excessive weight gain, reduce low back or sciatic pain, and improve overall quality of life — including aspects like muscular strength, flexibility, sleep quality, energy levels, and psychological well-being.

• More broadly, regular prenatal/postnatal exercise has been linked to improved maternal health outcomes, such as better insulin sensitivity, lower risk of excessive weight gain, improved mental health (less depression/anxiety), and reduced risk during childbirth.

Thus, strength training and physiotherapy are not only about pain or function — they contribute to a holistic sense of health, energy, and resilience during a physically demanding time.

Easier pregnancy, labour readiness and smoother recovery postpartum

• Physiotherapy during pregnancy — including postural guidance, pelvic floor training, posture correction, core strengthening — helps the body adjust to changes, reducing joint stress and improving pelvic stability.

• Postpartum, physiotherapy and tailored exercise programs accelerate recovery: reduce pain, restore function, strengthen core and pelvic floor, and improve mobility — making everyday tasks easier and supporting return to pre-pregnancy activities.

What “physiotherapy + strength training” typically looks like (and why that matters)

• Core stability + pelvic floor exercises — targeting deep abdominal muscles and pelvic floor rather than just “surface” muscles, to support spine and pelvis, manage pelvic girdle pain, improve pelvic floor function.

• Resistance / strength training (modified for pregnancy): lifting, body-weight exercises, controlled loading of major muscle groups. The 2025 review suggests even common strength exercises (squats, hip hinges, upper/lower body work) can be safe and beneficial when appropriately modified.

• Low-impact aerobic or general exercise + physiotherapy guidance — helps with circulation, weight-management, posture, reducing pregnancy-related discomfort.

• Posture education and ergonomic advice — physiotherapists often help mothers adjust daily postures (sitting, lifting baby, carrying loads) to reduce stress on back and pelvis.

An individualized plan — preferably designed or supervised by a physiotherapist — ensures exercises are appropriate for the mother’s pregnancy stage, fitness levels, and any existing symptoms.

Key take-home messages for expectant or new mothers

• Physiotherapy + strength training during pregnancy/postpartum is not just “nice to have” — it’s strongly supported by evidence for reducing pain, improving function, pelvic floor health, and enhancing quality of life.

• Even light to moderate, well-guided exercise (core stability, pelvic floor, low-impact strength) can deliver real benefits — you don’t need to “go hard” to make a difference.

• Starting early — ideally during pregnancy and continuing through postpartum — can improve your comfort, mobility, recovery, and prepare your body for labour, birth, and caring for a newborn.

• Working with a qualified physiotherapist or women’s health specialist ensures safety, correct exercise technique, and tailoring for your body’s changing needs.

Final thought

Pregnancy and postpartum bring huge physical demands. But the emerging research shows that physiotherapy and strength training are powerful tools — not just for surviving these changes but for thriving through them. Building and preserving strength, mobility, pelvic floor integrity, and physical resilience can help make pregnancy, birth, and early parenting physically easier and more comfortable.