You’re growing a tiny human, glowing like a Fourways sunset, and suddenly you sneeze… and panic. Sound familiar? You’re not alone. Between the baby brain, the heartburn, and the waddle that’s replaced your stride, your pelvic floor is quietly doing the heaviest lifting of all. Yet most moms-to-be in Johannesburg only hear about it when someone whispers “Kegels” at a baby shower.
At Broadacres Physio in Broadacres, Fourways, we’ve guided hundreds of local moms (from first-time Cedar Square shoppers to third-time Montecasino regulars) through pregnancy and beyond without leaks, back pain, or that scary “something’s falling out” feeling. This isn’t scare tactics—this is straight-talk physio for real Fourways women who want to enjoy pregnancy, birth, and chasing toddlers without crossing their legs every time they laugh. Ready? Let’s protect the core that’s protecting your baby.
Why Your Pelvic Floor Deserves VIP Status Right Now
Your pelvic floor is a hammock of muscles that holds up your bladder, uterus, and bowels. Pregnancy adds up to 4 kg of extra weight on that hammock for 40 weeks—plus hormones that make everything more stretchy. Result? 1 in 3 women leak by the third trimester, and many battle lower back or pelvic girdle pain.
The good news? You can train it like any other muscle. The even better news? Doing it right now dramatically lowers your risk of prolapse, incontinence, and painful sex later. We see it daily at Broadacres Physio—moms who start pelvic floor work early bounce back faster and feel in control.
First Trimester: Start Before You Even Have a Bump
Yes, really. The earlier you begin, the stronger your foundation.
What we teach on day one at Broadacres Physio:
- How to find your pelvic floor (hint: it’s not just “stop the pee”)
- The 360° breath: the secret to relaxing AND strengthening at the same time
- 3 gentle daily habits that take 2 minutes total
One of our favourite Fourways moms, Jess, came in at 10 weeks because she’d leaked jogging while pregnant before. Three months of smart training later? She ran (yes, ran) a comfortable 5 km at 38 weeks with zero issues.
Second Trimester: Build Strength While Everything Grows
This is your golden window—energy is back, nausea is gone, and your body is primed to get stronger.
Favourite Broadacres Physio moves for this stage:
- Deep squat with pelvic floor lift (prepares you for birth + tones legs)
- Side-lying hip abduction with exhale lift (stops the hip pain so many get)
- Seated ball squeezes—do them while answering work emails
We also check your diastasis (abdominal separation) and teach you how to protect it. Because a strong core = happier back = happier mom.
Third Trimester: Prep for Birth and the Famous “Push Present” (Your Pelvis)
Now we focus on relaxation and perineal massage (yes, we show you how—no awkward Google searches required).
Our most popular tricks:
- Perineal massage from 34 weeks → reduces tearing and the need for episiotomy by up to 40%
- Birth positions that open the pelvis (we have a whole wall of photos from happy clients)
- Breathing techniques that actually work when the contractions hit
One of our Fourways legends, Thandi, swears her 2-hour natural birth was because she could finally “push with her body, not against it.”
The Fourth Trimester: The One No One Talks About
You’ve had the baby—congrats! Now everyone disappears and you’re left wondering why you still look six months pregnant and pee when you pick up the car seat.
Week 1–6 at Broadacres Physio:
- Gentle scar massage (c-section or tear)
- Early pelvic floor activation—most women are doing Kegels wrong at this stage
- Safe core reconnection (no crunches!)
By week 6, most of our moms can sneeze, laugh, or run after an escapee toddler without fear.
Real Fourways Mom Stories
- Jess (mentioned above): “I thought leaking was normal. Turns out it’s common, but not normal. I’m dry at 6 months postpartum.”
- Megan from Dainfern: Had prolapse symptoms at 34 weeks. Three weeks of pessary fitting + training → symptoms gone, vaginal delivery, back to Pilates at 10 weeks postpartum.
- Lauren the teacher: C-section mom who was terrified of her scar. Weekly hands-on treatment → back doing school pickup without pain by week 8.
When to Book Your Appointment (Spoiler: Sooner Than You Think)
- As soon as you see the two pink lines (we love first-trimester moms!)
- If you have any pain, heaviness, or leaking
- At 32–34 weeks for birth prep
- 6 weeks postpartum (earlier if c-section or complicated birth)
We’re open early, late, and Saturdays—because pregnancy doesn’t stick to 9–5.
Your Fourways Pelvic Health Checklist
✓ Found your pelvic floor correctly (book a session if unsure)
✓ Started perineal massage at 34 weeks
✓ Know how to push without straining
✓ Have a 6-week postnatal physio appointment booked
If you ticked fewer than 3, let’s fix that today.
Ready to Feel Strong, Confident, and Leak-Free?
Pregnancy is magical, but it doesn’t have to come with pain or embarrassment. At Broadacres Physio in Broadacres, Fourways, we’ve made it our mission to help every local mom enjoy her pregnancy and step into motherhood feeling powerful—not broken.
Drop us a WhatsApp, email, or book online at www.baphysio.co.za. Your first prenatal session includes a full pelvic floor assessment and your personal roadmap.
You’re growing a human. Let us help you feel like a superhero while you do it.
See you soon, mama! 🤍
Take Control of Your Pain Today
Don’t let pain or stiffness hold you back. Heat and cold therapy at Broadacres Physio in Broadacres, Fourways can help you manage discomfort, recover faster, and live an active life. Our expert physiotherapists are ready to guide you with personalized, science-backed care.
Ready to feel the difference? Visit www.baphysio.co.za to book your appointment today. Let Broadacres Physio help you thrive in Fourways, Johannesburg!
📍 Visit us at Broadacres Physio in Fourways
📞 Call us on 011 467 8300
📧 Email us at admin@baphysio.co.za
🌐 www.baphysio.co.za
Let’s get you moving, healing, and thriving — the way your body was designed to.
Broadacres Physio – Where Healing Starts With Understanding
At Broadacres Physio, we believe that healing starts by understanding you. By treating the underlying causes — not just the symptoms — we give you the tools, knowledge, and support to reclaim your health and stay pain-free for the long run.
Let’s keep you moving. Book your session today at www.baphysio.co.za.
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