Prenatal & Postnatal Physiotherapy at Home in Dubai

Your pelvic floor works hard through pregnancy and childbirth, and it recovers best with daily, correct practice. Breathe out gently as you lift the muscles as if stopping the flow of urine, hold briefly, then fully relax — the release matters as much as the squeeze. Start within days of an uncomplicated vaginal birth; after a C-section it still helps early. Done well, this reduces leakage, supports your core and lowers the risk of prolapse. If you are unsure you are activating correctly, your physiotherapist will check with your consent.

It is natural for the abdominal muscles to separate in pregnancy to make room for your baby (diastasis recti). If the gap stays open after birth it can cause a bulging belly, lower-back pain and a weak core. Avoid crunches, sit-ups and heavy lifting until you are assessed — they can make the separation worse. Instead, roll onto your side to get out of bed, brace gently before movement, and follow the graded core programme your physiotherapist prescribes.

Done correctly, staying active in pregnancy is good for you — it eases back pain, lifts mood and energy, improves sleep, and can help with labor, delivery and postpartum recovery, while lowering the risk of gestational diabetes. Keep to low-impact movement, avoid heavy lifting, high-impact activity and certain core exercises, and stop if you feel pain, dizziness or exhaustion. We tailor an exercise plan to your fitness level, trimester and any symptoms so you and your baby stay safe.

Healing after birth takes time, and starting hard rehab too soon can slow wound healing. After an uncomplicated vaginal birth, begin with breathing, pelvic-floor activation and posture within days, with more active rehab around six weeks. After a C-section, move gently early but leave core work and intensive rehab until roughly 8 to 10 weeks, once you are healed. Prioritise sleep and rest whenever your baby allows — tissue repair happens while you recover.

New motherhood means constant lifting, feeding and carrying — and poor posture quickly leads to back, neck and shoulder pain. Bend from your knees and keep the load close when lifting your baby or car seat, alternate the arm and hip you carry on, and support your back and arms with cushions while feeding. Keep the changing table at hip height and avoid twisting. Small posture habits protect a recovering pelvic floor and core all day long.

Your body is repairing tissue and, if you are breastfeeding, producing milk — both need good fuel. Eat regular balanced meals rich in protein, iron, fibre, vegetables and whole grains to support healing and energy, and drink plenty of water throughout the day (easy to forget with a newborn). Good nutrition and hydration also help keep your bowels regular, which protects a healing pelvic floor and C-section scar.

Once the wound has healed — usually around 6 to 8 weeks — gentle scar mobilization stops adhesions, improves flexibility and can relieve the tight or numb feeling around a C-section scar, including the shelf above the cut. Wait for your doctor's clearance, keep the area clean and dry while it heals, and let your physiotherapist show you how to massage the scar safely. This work helps even months or years after birth.

Recovery is easier to stick with when you can see it. Note your energy, posture, core control and any leakage each week, and expect gradual gains rather than an overnight change. Every woman should have her pelvic floor assessed after birth — no matter how she delivered — usually six to eight weeks on, to catch weakness, tightness or prolapse risk early. Sharp pain, heavy bleeding or signs of infection mean stop and call your doctor.