Pregnancy Back Pain
Reduce Pain.
Build Strength.
Move Safely.
Up to 50% of women may experience some form of pregnancy-related lower back or pelvic pain. The Empowered Motherhood will help you to keep moving safely and confidently from home with physio-led workouts for back and pelvic pain.
What causes pregnancy back pain?
Weakened core and pelvic floor
The deep core, made up of transversus abdominis, multifidus, and pelvic floor, provides stability to the spine. In pregnancy, the muscles of your core and pelvic floor soften and lengthen. The spinal extensors and hip flexors start to work harder to support your spine, leading to tightness.
Spinal compression
Your uterus has ligaments that attach to the sacrum. As your uterus grows, the ligaments that connect the uterus to the sacrum, start to pull the sacrum forward and create a lordotic posture. This can create spinal compress and siffness.
Non optimal biomechanics
The significant physical changes of pregnancy can contribute to pain in the back and pelvis. Postural changes that may contribute to back and pelvic pain include increased lumbar curve and a widening of the pelvis.
What is the EMP approach to pregnancy back pain?
Release tension from your lower back, improve your posture and strengthen the muscles that support your spine and pelvis. Move safely with the Empowered Motherhood Program pregnancy back and pelvic pain workouts.
Lower Back Pain
To compensate for the postural and biomechanical changes that occur during pregnancy, our physio-led classes for back pain focus on mobilising, strengthening, and optimising movement.
Our back pain program will help you to create mobility through your lower and mid-back, maintain strength and control in your deep core, and optimise your daily movements.
Thoracic Mobility
As your pregnancy progresses, it can be very normal to become tight and locked up through your thorax or rib cage. Your thorax can directly impact how your core and pelvic floor functions and a tight thorax can prevent your pelvic floor from functioning optimally.
The EMP includes specialised classes including:
- Tutorials to help optimise your breathing and posture.
- Thoracic mobility classes.
- Fascial release and stretch classes.
- Prenatal yoga to increase spinal mobility.
Pelvic Pain
Up to 50% of women may experience some form of pregnancy-related pelvic girdle pain. The EMP will help you keep moving safely with physio-led pelvic girdle pain exercises.
- Pelvic pain safe pilates and barre classes.
- Pelvic pain safe strength for both pubic pain and sacroiliac pain
- Birthing with pelvic pain
- Pelvic pain-safe stretches and modified yoga classes.
EMP has been a transformative program for me! The program has not only helped me to manage my PGP and lower back pain but fix it! I also feel more at ease about my upcoming birth and postpartum.
— Elspeth
Thank you from the bottom of my heart for creating such an amazing program to support pregnant and postnatal women
— Brooke Pay
Expert-led programs and support for pregnancy
In the Empowered Motherhood Program, our pregnancy workouts and programs help you move safely through each trimester so that you can feel strong, confident, and empowered for your motherhood journey.
Physio-Led Workouts and Birth Prepartion
Physio-led exercise and education to support every trimester and stage of your pregnancy, including a complete birth preparation program.
Strength, Pilates and Cardio Classes
The EMP includes over 200 expert-led workouts and programs for pregnancy, including pilates, core and pelvic floor, strength, cardio, barre, yoga and guided meditations.
Specialised Programs
Be supported with specialised programs for every pregnancy, including birth preparation, back pain, pelvic pain, abdominal separation and morning sickness.
Expert Education
Access expert-education for motherhood from our team of EMP experts including midwives, psychologists, GPs and nutritionists.
EMP is far more than just pregnancy back pain.
Physio-led exercise and expert education for every stage of your pregnancy, birth and postpartum journey
Physio-Led Exercise
Feel safe and supported with physio-led pilates, strength, cardio and yoga workouts for every stage of your pregnancy and postpartum journey.
Specialised Programs
Keep moving safely. Specialised programs for pelvic pain, birth preparation, C-Section, prolapse, abdominal separation, return to running and more.
Personalised Support
We are here to support you. The EMP is so much more than just an online program. Receive the personalised support you deserve.
Expert Education
Your EMP membership includes access to our team of experts including obstetricians, psychologists, midwives and dieticians.
Hey, we are Kimmy and Lyz
We are two mums and women's health experts who believe that you deserve access to the best in expert-led exercise and education.
Lyz is a Titled Womens' Health Physio and Kimmy is a pregnancy and postnatal exercise specialist. We have six babies between us and we know the unique challenges that pregnancy and postpartum can bring. We are here to support you to create a strong pregnancy, informed birth and empowered motherhood.
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