When you think about preparing for motherhood, what comes to mind? A beautifully decorated nursery, adorable baby clothes, a well-curated baby registry? While these things are certainly exciting and important, there’s one key area that often gets overlooked in all the pre-baby hustle and bustle: preparing your body for the physical demands of motherhood.
As a pelvic floor physical therapist, I’ve had the privilege of working with countless new and expecting moms, and one thing I can tell you with certainty is that motherhood is a marathon, not a sprint. The truth is, that your body will be asked to do some of its most challenging work once you step into the role of a mother (believe me, I’m in the weeds of it myself). But the good news? With the right strength training, movement, and care, you can not only survive motherhood — you can thrive.
The Reality of Motherhood: Physical Demands You Can't Predict
You may have heard about the importance of preparing for childbirth — and for good reason! Labor is no small feat. But here's what many expectant mothers aren't always prepared for: the aftermath. The physical demands of caring for a newborn, lifting, feeding (breast or bottle), diaper changes, sleep deprivation, and endless bending and squatting, all place a lot of strain on your body…don’t even get me started on those damn car seats. In the early days, weeks, and months, many new moms find themselves dealing with pelvic floor issues, back pain, and abdominal weakness. These are common, yes, but that doesn't mean they should be ignored or accepted as part of the "new mom" experience. Strength training, movement, and mindful body care before and after childbirth can make a world of difference in how your body responds to those challenges.
Strength Training Is the Secret to Motherhood Empowerment
Let’s talk about strength — not just in the “biceps and six-pack abs” way, but the kind of foundational strength that will support you in your new role. Strength training isn’t just about lifting heavy weights at the gym. It’s about strengthening your entire body so that it can support the new physical and emotional load you're carrying; back to those car seats…they get HEAVY.
Here’s why it matters:
Pelvic Floor StrengthDuring pregnancy, the pelvic floor bears the weight of the growing baby, and during childbirth, it stretches in ways that are sometimes hard to imagine. Afterward, many women experience pelvic floor dysfunction, including incontinence, pelvic organ prolapse, or painful sex. Strengthening the whole body and your pelvic floor through targeted exercises can help prevent or minimize these issues, allowing you to heal more quickly and confidently.
Core StabilityA strong core — which includes not only your abdominal muscles but also your pelvic floor, diaphragm, and deep stabilizing muscles — plays a huge role in reducing lower back pain, improving posture, and aiding in overall mobility. After childbirth, your abdominal muscles may feel "weakened" or stretched out.
Postural AwarenessThere is a large shift that occurs in our posture as we become mothers. You go from your normal stance, to now growing a human inside of you, to then 9 mo later have nothing left inside of you in a matter of a day or two. If you think about all the changes our bodies are trying to adapt to it truly is mind-blowing.
Pack-mule statusPhysical resilience is needed to carry the heavy load that comes with parenting. Between lugging around a baby, diaper bag, pump bag, work bag, and all the other necessities, moms become real-life pack mules. Strengthening your muscles makes it easier to carry these loads without straining your body, reducing the risk of injury, and boosting your overall energy. Plus, strong muscles help you keep up with your child’s constant movement, making the demands of motherhood a little bit easier to handle.
Overwhelmed yet? That’s what I am here for. As a pelvic floor PT and mother, I hope to ease nerves around pregnancy and provide stability, guidance, and love during one of the hardest (and most rewarding) phases of life. Remember, as a mom, your strength comes from taking care of yourself—mind, body, and soul—and with the support from us at Empowered Physical Therapy, you can rebuild, gain, and embrace your strength in every stage of motherhood.
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