By: Maria Kline, PT, DPT, new mom who just returned to work!
As a pelvic floor physical therapist and a triathlete who is currently navigating life postpartum, the big question I hear often is: “How do I keep working and staying active without overdoing it?”
The truth is, being a “working mom” starts long before the baby arrives. Whether your job keeps you on your feet, requires long hours at a desk, or involves constant travel, pregnancy adds a beautiful but demanding layer to your day-to-day.
Here is my professional and personal guide to navigating this journey while staying empowered and mobile.
Understanding Your “Energy Battery”
One of the most surprising things about working while pregnant is how much your capacity changes month to month. Looking at it through the lens of the trimesters:
- First Trimester: Energy levels can be very low. At work, this is the time to prioritize rest and give yourself grace.
- Second Trimester: Most women experience a surge of energy during this phase. This is a great time to focus on mobility and nesting activities.
- Third Trimester: As your body prepares for birth, you will likely see another dip in energy. This is when we focus on mechanics and modifications to help you finish your workday comfortably.
My Top 3 Tips for the Working Mom
If I could give every pregnant patient three pieces of advice to carry into their workplace, they would be:
- Maintenance Over Progression: Now is not the time to hit a personal record or start a high-intensity boot camp. I recommend maintaining the level of activity you had prior to pregnancy. Keep your body moving, but do not add new stressors or increase difficulty.
- Prioritize Mobility: Your body will change more in nine months than at any other time in your life. By keeping your hips and spine mobile throughout your pregnancy, you are setting yourself up for a smoother recovery and return to work po02215stpartum.
- Listen to Your Body and Your Baby: This is my biggest piece of advice. If you planned a workout after a long shift but your body is asking for rest, choose the rest. Rest is a vital part of your “training,” and this experience will be very different from anything you have done before.
Why Pelvic Floor PT Is Your Secret Weapon BEFORE and AFTER Birth!
A common misconception is that you only need a physical therapist if something is “broken” or after the baby is born. In reality, working with a pelvic floor physical therapist during pregnancy is about proactive function.
Physical therapists have specialized training in what your body goes through during pregnancy and what signs and symptoms to watch for. We bring into the picture:
- The Pelvic Floor: How to maintain function and prepare these muscles for delivery.
- Trimester-Specific Exercises: Targeted exercises that support your needs and mechanics as your body changes, including exercises in the third trimester to support both mom and baby as they prepare for birth.
- Symptom Management: Pain like sciatica, hip pan, and urinary leakage is common, but does not need to be your normal.
- An Objective Eye: Even as a pelvic floor therapist myself, I see my own pelvic floor PT throughout pregnancy and postpartum. Having someone look at you objectively ensures you are not missing small things that could become bigger issues later.
When Should You Book an Appointment?
Pelvic floor therapy is valuable at every stage of pregnancy. Some specific signs that it is time to reach out:
- Back, hip, or pelvic girdle pain
- Sciatic pain (that shooting sensation down the leg)
- Urinary leakage or bowel changes
- A desire for a baseline check-up to ensure you are exercising safely
We are direct access, which means you can come see us and we will communicate directly with your doctor. That said, always check with your doctor first, particularly when it comes to pelvic floor exams during pregnancy. Each therapist handles this a little differently, and doctor approval or being in the third trimester is something we coordinate on before proceeding.
Setting You Up for Success
My goal for every patient, and for myself, is a return to life. Not just getting through delivery, but having the proper strength to return to your job, your hobbies, and your family with confidence. The patients I have worked with who stay consistent with their activity, mobility, and pelvic floor care during pregnancy tend to return to their routines faster and with less musculoskeletal pain afterward.
You are doing incredible work. Let’s make sure your body feels supported while you do it. Schedule a free movement screen with a Spooner pelvic floor therapist today!