In Pilates classes I also focus on…


Pelvic Floor – This is one of the key reasons that other health professionals recommend Pilates as the ongoing support to the treatment that they give. Pelvic floor exercises can help improve the stability of the pelvis and the back. The pelvic floor is used throughout a Pilates class, which in turn helps with endurance in this area, but specific exercises help you to control your pelvic floor function.


BALLS! - I use these in my Pilates classes A LOT! I have big ones, little ones, tennis ones… I teach my clients how to use them for relaxation, how to use them to ease the pressure of the baby in the pelvis, and how to use them in labour to assist with discomfort.


Dressing – In Pilates we wear socks or have bare feet for a reason! High heels are known to trigger many postural problems, but actually flip-flops can encourage toe scrunching, and some very expensive trainers have so much air cushioning that your legs have to work overtime and your posture is affected. It isn’t always practical to be bare foot, but I say whenever possible kick off your shoes!


Sit down to dress yourself, don’t try to balance on one leg to pull on tights, jeggings, trousers, or socks.


Swimming can sometimes help by lifting the weight out of your pelvis and away from your back. If you are a breaststoke fan consider just doing the arms and kicking the legs like you would for front crawl instead.


When using the stairs, go one step at a time, so holding onto the banister or handrail step up with one leg, then the other leg comes to join the first leg on that same step. Some of my clients find it better to face the banister and climb up steps sideways.


Work with your midwife to create a birth plan that takes into account your condition and pain.


Postnatal Pain – For some women the pain disappears as soon as the baby is born, but for others it continues, since the relaxin homone levels remain high whilst breastfeeding and can increase during your menstrual cycle.


In addition to Pilates classes, try the following lifestyle changes...


• When lifting a child, try to stand with your feet hips width apart, bend at your knees and lean forward from the hips and keep your back tall. Pull the child close to your body and straighten up from the hips, through the knees and think about pushing your feet into the floor.


• Carry your child close to your body, and avoid balancing them on one hip.


• A sling or baby carrier is only helpful if you maintain a good posture whilst using it. In Pilates classes we practise what I call the “Perfect Pilates Posture” which encompasses standing tall, proud across the chest with the shoulders pulled back and down, and thought given to the correct placement of your hips. Once you have practised this with me a few times it soon becomes second nature for bearing any weight. Most regulars do it now without even thinking about it!


• Whenever possible, when out and about, give your back a break and use the pram or buggy, with that Perfect Pilates Posture! It also gives you somewhere to put the changing bag, your essentials, plus any further shopping you pick up along the way!


Depending on the client and their personal issue, I also refer on to other experts in the field. A Pilates instructor cannot diagnose your condition for you BUT a Pregnancy and Post Natal qualified instructor can work with you once a medical professional or biomechanical specialist has identified exactly what the problem is. I regularly tell clients to check back in with their Midwives or Doctors, especially when their health status changes. Likewise, I refer on to Chiropractors and Osteopaths, Physios, Women’s Health Physios, Massage Therapists and even other instructors, if your condition requires that.


The most important person who influences the health of your hips and back is YOU! You have to commit to doing the right thing for your condition, and actually show up more than once for appointments, classes or treatments!


Author, Helen McClorry, Pregnancy & Post Natal Pilates Instructor, Flirty Fitness Ltd, Tel. 07833 511720 SEE MY CLASSES ON THE BACK PAGE


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