If you’re a new mum in Singapore, you face backache, weak core, a leaky bladder, loose joints, or stubborn C‑section tightness. Postnatal physiotherapy can be the link between simply surviving and truly bouncing back. Many mothers hear, “it’s normal after pregnancy,” when they mention pelvic heaviness, tailbone pain, or unstable knees on stairs. Normalized does not mean you must live with the pain.
This guide shows you how targeted, evidence-based postnatal physio helps you regain strength, confidence, and control over your body—safely and efficiently.
Why your body still feels “off” months after delivery
Even when your gynae clears you, you can feel off. You might sense:
- A weak, jelly-like core when you get out of bed
- A dragging lower back after you carry your baby or pots of confinement food
- Pelvic or pubic pain when you walk fast or climb stairs
- A stiff, sore neck and shoulders from breastfeeding or pumping
- Wrist or thumb pain from constant lifting and cradling of your baby
- Leaking urine with a cough, laugh, run, or when you rush for the MRT
Pregnancy hormones like relaxin and a stretched abdominal wall and pelvic floor leave your joints loose and unsteady. A C‑section or episiotomy can create scar tissue that pulls, tugs, or numbs.
Without a structured postnatal physio plan, many mums compensate with poor move patterns. That choice may cause chronic back, hip, or knee issues in years to come.
What exactly is postnatal physiotherapy?
Postnatal physiotherapy gives you specialized physio care after childbirth. It focuses on:
- Repairing and re-training your pelvic floor
- Rebuilding deep core and abdominal strength
- Treating pain in the back, neck, shoulder, hip, and wrist from pregnancy and baby care
- Helping your C‑section or perineal scar heal with better mobility and less tightness
- Guiding your return to walking, workouts, running, or sports safely
At The Pain Relief Practice in Singapore, postnatal physiotherapy is not a luxury. It is essential recovery for every woman who has experienced pregnancy—vaginal or C‑section.
Since 2007, we have helped mums and families. We are one of Singapore’s established physio clinics. Our patients trust us to solve pain, restore healthy joints and muscles, and regain a full-life function.
Common postnatal issues Singapore mums quietly struggle with
Many local mums keep quiet about their discomfort. They feel they must be “grateful baby is healthy.” Yet the issues are real:
1. Persistent lower back and pelvic pain
You may feel a deep, dull ache around your tailbone, sacrum, or pubic bone. Often, this occurs when:
- You stand to cook during confinement
- You get in and out of a car or taxi
- You turn in bed
- You carry your baby in a carrier or rocking chair
This pain comes from unstable sacroiliac joints, weak glutes and core, and tight hip flexors from long hours of sitting and nursing.
2. “Mummy tummy” and abdominal muscle separation
Diastasis recti, or abdominal separation, can keep your belly looking 3–4 months pregnant long after delivery. More importantly, this gap weakens your core, forcing your back to work harder and causing pain and fatigue.
3. Pelvic floor weakness and leaking
If you leak when you cough, sneeze, jump, or play with older kids, your pelvic floor is struggling. Many mums try random Kegel apps that miss the mark. A women’s health-trained physiotherapist assesses and retrains these muscles correctly.
4. C‑section or episiotomy scar tightness
Scars may feel hard and ropy, numb in some spots, or overly sensitive in others. They may pull when you stand straight or stretch. If left untreated, these scars alter your posture and movement. They can add to hip, back, and bladder issues.
5. Neck, shoulder, and wrist pain
“Breastfeeding neck,” tight upper traps, and “mommy’s wrist” (De Quervain’s tenosynovitis) are common. Hours of feeding, rocking, and scrolling while your baby sleeps on you often bring these pains.
How postnatal physiotherapy helps you regain strength and confidence
A good postnatal program does more than provide a few exercises. At The Pain Relief Practice, we follow a stepwise and personalized plan. This keeps you from feeling lost or overwhelmed.
Thorough assessment: understanding your new baseline
Your first session usually includes:
- A detailed history of your pregnancy, delivery, confinement practices, pain, and activity levels
- An analysis of how you sit, stand, bend, and carry your baby
- An evaluation of your spine, hip, and pelvic joints
- A check for diastasis recti in your abdominal wall
- A pelvic floor screening (and an internal exam, with your consent)
- A check on the mobility and sensitivity of your C‑section or perineal scar
We then set your recovery goals. You may only need to be pain free for daily chores, or you may aim for running, Pilates, tennis, or high-intensity workouts.
Targeted manual therapy for fast relief
Hands-on treatment can calm irritated joints and tight muscles quickly. Depending on your condition, your physiotherapist may use:
- Gentle joint mobilisations for your spine, pelvis, and hips
- Soft-tissue release for tight back, neck, hip, and shoulder muscles
- Scar mobilisation and desensitisation techniques
- Taping or bracing to support unstable joints early on
That “locked up” feeling in your lower back or pelvis often recedes with skilled manual therapy. This approach makes it easier to move and exercise correctly.
Individualised exercise to rebuild your foundation
When pain is under control, the focus shifts to strength and control. A typical progression is:
-
Deep core activation
- Learning to engage your transverse abdominis and diaphragm
- Avoiding mistakes like excess bracing or breath-holding
-
Pelvic floor retraining
- Practising the correct Kegel technique (many mums tighten the wrong muscles)
- Endurance, speed, and coordination drills that match real-life demands
- Integrating breathing with core exercises
-
Glute and hip strengthening
- Supporting the pelvis and relieving strain on the back, knee, and hip
-
Postural and lifting retraining
- Learning how to lift your baby, car seat, or stroller without pain
-
Gradual return-to-sport programming
- Safe progressions for walking, jogging, strength training, or sport-specific drills
Every plan is made for your pain level, sleep, childcare support, and time limits. New mums in Singapore juggle many tasks, so your plan must be realistic.
What a realistic recovery timeline can look like
Recovery does not follow a straight line, but many mums notice improvements:
-
First 2–4 weeks of sessions
- Reduced back and pelvic pain
- Better posture and easier breastfeeding positions
- Less pulling at your C‑section or episiotomy scar
-
Around 6–12 weeks
- A stronger core and hips
- Less or no leaking when you cough or walk fast
- Increased confidence when lifting your baby or going out alone
-
Beyond 3–6 months
- Easier handling of work, errands, and baby care with less fatigue
- A gradual return to exercise or sports, with proper guidance
Professional bodies such as the Chartered Society of Physiotherapy stress the need for individualized postnatal rehabilitation for long-term pelvic and musculoskeletal health. (source: CSP).
“Is it too late for postnatal physiotherapy if my child is already a few years old?”
Many women seek help only when their children are in preschool or school, after years of poor movement compensation. It is never too late. Even if your birth was 3, 5, or 10+ years ago, targeted postnatal physiotherapy can still:
- Improve your pelvic floor function and reduce leaking
- Relieve chronic back, hip, and knee pain
- Address persistent diastasis and core weakness
- Improve scar mobility and posture
Your body keeps adapting. With expert guidance, you can retrain it safely at any stage.
Why choose The Pain Relief Practice for postnatal physiotherapy in Singapore?
Many clinics exist, but not all have deep experience with complex postnatal joint and muscle problems.
At The Pain Relief Practice:
- We have been established since 2007 and helped thousands recover from pain and regain performance.
- Our therapists are skilled in women’s musculoskeletal and postnatal problems—back, neck, wrist, pelvic, and hip pain that often come with pregnancy and baby care.
- We combine advanced manual therapy, precise exercise prescriptions, and technology when needed, rather than follow a one-size-fits-all approach.
- We are known as a specialized pain treatment centre. Our patients seek more than short-term relief. They want strong, resilient joints and muscles for the long term.
- We have treated celebrities and national athletes who trust us with their performance. You benefit from the same high-standard approach, adapted to your postnatal body.
You can check our reviews, directions, and details via our Google profile below:
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Celebrities & National Athletes
What you can start doing today before your physio appointment
Even though a personalized program works best, these simple steps help reduce strain immediately:
- Roll onto your side to get out of bed instead of moving straight up. This move protects your healing core and lower back.
- Exhale as you lift objects such as your baby, laundry, or stroller. Do not hold your breath; this move raises pressure on your pelvic floor and C‑section scar.
- Support your back while feeding. Use pillows under your baby and behind your lower back. Bring your baby to you instead of hunching down.
- Keep loads close to your body. When carrying a car seat or groceries, keep your elbows near your body and avoid twisting.
- Do gentle walking as tolerated. Short, frequent walks work better than long, exhausting ones early on.
Typical postnatal physiotherapy session at The Pain Relief Practice
A typical session includes:
- A quick check-in about your pain, energy, and any flare-ups from baby care or work.
- A reassessment of your joints and muscles to track progress.
- Hands-on treatment to release tense areas and mobilize stiff joints.
- Guided exercises to build your core, pelvic floor, and overall strength.
- Practical coaching on modifying daily tasks (pushing a pram, carrying your baby, climbing stairs).
- A simple, realistic home plan that fits your schedule—no long routines you cannot manage.
You leave with clear instructions on what to do and what to avoid until your next session.
FAQ about postnatal physiotherapy in Singapore
1. When should I start postnatal physiotherapy after delivery?
You can start gentle postnatal physio soon after birth. It focuses on breathing, posture, and safe movement in bed. More active strengthening usually begins around 4–6 weeks after a vaginal delivery and 6–8 weeks after a C‑section, once your doctor gives the go-ahead. If you are unsure, schedule an assessment and we will coordinate with your gynae if needed.
2. How does postnatal physiotherapy help pelvic floor and incontinence?
Postnatal physiotherapy goes beyond generic Kegels. Your therapist checks whether your pelvic floor is weak, too tight, or uncoordinated. Then, they prescribe specific activation, relaxation, and timing drills. Over time, these drills can reduce or stop leaking, urgency, and the heavy, dropping feeling during the day.
3. Is postnatal physiotherapy only for new mums, or can I come years later?
You benefit from postnatal physiotherapy even if your child is in primary school. Persistent “mummy tummy,” leaking, back or hip pain, or ongoing C‑section discomfort are all valid reasons to seek help. Your body remains adaptable, and the right treatment can restore strength and function even years after pregnancy.
If your body does not feel like it “snapped back” and you are tired of brushing off pain or leakage as “just part of motherhood,” targeted postnatal physiotherapy can help you reclaim strength, control, and confidence.
The Pain Relief Practice is ready to support you with experienced clinicians, proven methods, and a practical plan that fits real Singapore mum life.
We are a specialized physio treatment center for savvy people who want real results.
While we are not suitable for someone looking for ‘cheap physiotherapy’ or ‘free exercises available on youtube’, our treatments are affordable and are often claimable with company flexi-benefits, company health insurance, travel insurance, personal accident insurance, and other insurance plans.
Simply whatsapp or call: +65 97821601 and let us know how to help.
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