Mother’s Day is just around the corner, it is a time for tea in bed, sweet treats, and maybe even a well deserved morning off. While there’s plenty of advice out there on how to care for your growing child, from babyhood to the teenage years and beyond. Sometimes, it’s easy to forget about taking care of you. The physical demands of motherhood can leave behind a trail of injuries and niggles that often go unchecked. This Mother’s Day, take a moment to celebrate yourself by learning how to prevent and manage some of the most common ‘mum’ pains with these physiotherapy tips.
Being a mum is one of the most rewarding jobs in the world, however it’s also one of the most physically demanding. From lifting toddlers to pushing prams, carrying car seats, or even juggling breastfeeding and household chores. Let’s talk about common physiotherapy injuries for mums and how to prevent them
- Lower back pain
Why it happens: Constant lifting (babies, prams, groceries), awkward postures while feeding or playing on the floor, and a weakened core postpartum can all contribute to lower back strain.
Physio tips:
- Learn proper lifting techniques (bend at the knees, keep the load close).
- Strengthen your core and pelvic floor muscles.
- Get help early — don’t wait for pain to become chronic.
- Wrist and Thumb Pain (De Quervain’s Tenosynovitis)
Why it happens: Commonly called “mummy thumb,” this condition is caused by repetitive lifting of your baby with your wrists in an awkward position, especially with the thumb extended. Pain is usually along the thumb side of the wrist, it is also accompanied by swelling and difficulty gripping.
Physio tips:
- Try to scoop your baby from under their arms rather than lifting by the chest.
- Use wrist braces if needed.
- Manual therapy and gentle exercises can reduce pain and inflammation.
- Pelvic Floor Issues
Why it happens: Pregnancy and childbirth stretch and sometimes damage pelvic floor muscles, which can lead to issues like incontinence or a feeling of heaviness. Mums that have pelvic floor issues usually experience leaking urine when coughing or sneezing, pelvic pressure.
Physio tips:
- Pelvic floor exercises (Kegels) are key to strong muscles
- See a women’s health physiotherapist, they can assess muscle strength and provide a personalized plan.
- Consider using a support belt or compression garment to provide extra support.
Physiotherapy can help
Mums are experts at looking after everyone else but often put themselves last. These injuries might be common, but they’re not something you have to live with. Physiotherapy can help you recover, strengthen, and feel like yourself again. If you’re a mum dealing with any of these issues book a physiotherapy consultation and take the first step toward feeling stronger, more comfortable, and more confident in your body.
This information is for educational purposes only and is not intended to replace the advice of your doctor or health care professional. We encourage you to discuss any questions or concerns you may have with your health care provider.