Tamarah Nerreter, BScPT, MClSc(manip), FCAMPT Vancouver, BC

Physiotherapist, discusses lower back pain during pregnancy.

Core Benefits & Focus Areas

  • Labor Preparation: Teaching birth positions, breathing techniques, and pelvic floor relaxation to assist during delivery.

  • Targeted Strengthening: Conditioning core stability muscles (transverse abdominis), glutes, and upper back to support extra weight.

  • Postural Support: Adjusting ergonomics for sitting, standing, sleeping, and lifting to protect spinal alignment.

  • Safe Prenatal Modifications: Guiding exercise parameters tailored to each trimester.

Common Conditions Treated

  • Pelvic Girdle Pain (PGP) & Symphysis Pubis Dysfunction (SPD): Pain at the pubic bone or back of the pelvis due to joint instability.

  • Lower Back Pain & Sciatica: Sharp or aching pains caused by shifting posture and altered center of gravity.

  • Pelvic Floor Dysfunction: Urinary incontinence, pelvic heaviness, or overactive pelvic floor muscles.

  • Diastasis Recti: Abdominal wall separation caused by growing uterine pressure.

Tamarah Nerreter, BScPT, MClSc(manip), FCAMPT Vancouver, BC

Physiotherapist, discusses Pelvic Pain (Pelvic Floor) and Pregnancy

The connection between prenatal physiotherapy and mental health is profound. While physiotherapy primarily addresses physical symptoms like pelvic pain or core weakness, physical discomfort during pregnancy directly impacts sleep, stress levels, and emotional well-being.

Addressing physical pain through physiotherapy often yields immediate mental health benefits by reducing anxiety surrounding birth and restoring bodily autonomy.

Tamarah Nerreter, BScPT, MClSc(manip), FCAMPT Vancouver, BC

Physiotherapist, discusses Pregnancy and Pelvic Floor Dysfunction.

Tamarah Nerreter, BScPT, MClSc(manip), FCAMPT Vancouver, BC

Physiotherapist, discusses posture changes during pregnancy

Tamarah Nerreter, BScPT, MClSc(manip), FCAMPT Vancouver, BC

Physiotherapist, discusses pubic symphysitis during pregnancy

RD Andy Desantis, Toronto, Ontario

Educational video describing Tree Nut Allergies

True Allergy vs. Pregnancy Aversion/Intolerance

  • IgE Food Allergy: Involves the immune system. Symptoms include hives, swelling of the lips/tongue, nasal congestion, tingling in the mouth, or wheezing.

  • Food Intolerance or Aversion: Driven by hormones and an enhanced sense of smell. Symptoms are purely digestive (nausea, vomiting, aversion to certain textures or odors) without skin or respiratory involvement.

Foods to Minimize

What you cut out is just as important as what you add:

  • Processed Meats: Bacon, hot dogs, sausage, and deli meats produce harmful compounds (nitrates/nitrites) during digestion.

  • Red Meat: Limit beef, pork, and lamb to small portions 1–2 times per week or less.

  • Excessive Alcohol & Ultra-Processed Foods: High alcohol consumption directly increases colon polyp risk.

Tamarah Nerreter, Physiotherapist,

Fitness and Pregnancy

Tamarah Nerreter, Physiotherapist,

discusses exercise during each trimester

Tamarah Nerreter, Physiotherapist,

discusses dynamic warmup in pregnancy exercise

Tamarah Nerreter, Physiotherapist,

Physiotherapist, discusses Pregnancy Physiotherapy - Resistance Training

Core Focus & Interventions

  • Pelvic Floor Training: Learning to both strengthen (contract) and completely lengthen (relax) pelvic floor muscles for birth.

  • Birth Preparation: Practicing labor positioning (squatting, side-lying, quadruped), breathing techniques for pushing, and perineal massage education.

  • Targeted Stabilization: Safe exercises targeting the transverse abdominis, glutes, and upper back to support extra weight.

  • Postural & Movement Modifications: Ergonomic strategies for rolling out of bed, lifting, sleeping aligners, and supportive taping or belts.

Dr. Nardia Strydom, MD, Local Family Physician

What Does Baby Movement During Pregnancy Mean?

Key Second Trimester Modifications

  • Avoid Flat-on-Your-Back Exercises: Lying flat on your back after week 16 can allow the heavy uterus to compress the vena cava (a major vein), reducing blood flow to you and the baby. Use an incline wedge or opt for side-lying positions.

  • Watch Your Center of Gravity: As your belly expands, your balance shifts. Avoid movements with a high risk of falling or joint strain.

  • Be Mindful of Relaxin: The hormone relaxin loosens joints and ligaments. Avoid deep over-stretching, as it can cause ligament sprains or pelvic girdle pain.

  • Use the “Talk Test”: Exercise at a moderate pace where you can carry on a conversation without gasping for air.