New mums say regularly practising pilates has been a “game changer” for childbirth and has helped them regain strength and confidence post-partum.
This masthead spoke to 52 Australian parents who routinely do pilates – the vast majority (47) of which were mums – to understand how the popular workout impacts their health and wellbeing while juggling the demands of family life.
One quarter said pilates helped them during their pregnancy and post-partum, while half said it gave them greater confidence and mental clarity to handle parenthood.
Meanwhile, eight said pilates, which offers a low-impact and full-body workout, relieved their back pain and 15 found it was critical for injury prevention.
Pilates was the most popular form of exercise in Australia in the past year, according to data from fitness and wellness subscription app ClassPass, with reformer ranking as the top style.
Experts said pilates was no longer viewed as a luxury fitness trend, but rather an essential tool for mental and physical health – including during pregnancy.
Obstetrician and gynaecologist Rachel Annetta, who works at Epworth Healthcare, said pilates was “beneficial” for pregnant women because of its focus on core and pelvic floor strength.
She also said there was “good evidence” that it reduced the risk of pregnancy complications.
“Pilates strengthens those core and postural muscles that help to support the growing uterus, and it can reduce the strain of pelvic and back pain from the pregnancy,” Dr Annetta said.
“It can also reduce the risk of pregnancy complications like gestational diabetes, excessive weight gain … and blood pressure or hypertensive disorders such as pre-eclampsia.”
Dr Annetta said pilates was “absolutely safe” to practise right throughout pregnancy, provided modifications were made – including avoiding lying down for too long or overheating – and the instructor was informed of the pregnancy.
She also said pilates could “hasten the recovery period” post-partum, but recommended new mums return to exercise “slowly”.
Kimberley Garlick, president of industry body Pilates Association of Australia, agreed that pilates helped to build strength, mobility and stability throughout pregnancy and beyond.
“Everybody’s version of a good birth is different but pilates is certainly is going to encourage your best possible birth and how you recover afterwards,” Ms Garlick said.
“It supports your symmetry and alignment which is important because you might be feeding, sleeping or even carrying your baby more on one side of your body compared to the other.”
Catherine Willis – a physiotherapist who specialises in obstetrics and sits on the Australian Physiotherapy Association board – said pilates helped women prepare for labour by building strength and introducing birthing positions.
But she warned those who are pregnant or post-partum to choose pilates classes that are led by experienced physiotherapists and tailored to new mums, instead of generic workouts.
This is because there are risks involved in exercising during this time if not done safely.
“Pilates may help women feel more physically prepared for birth through better body awareness, more efficient breathing, pelvic mobility, confidence changing positions and stamina for the physical demands of pregnancy and labour,” she said.
“Some research even suggests that pilates may reduce labour pain intensity and duration.
“But women should avoid exercising while flat on their backs after the first trimester, have exercises modified if they report any pain, and participate in pilates in well-ventilated rooms.”
Mum Meg Mackey, 36, told this masthead pilates became her “best mental reset” after giving birth to her little boy two years ago.
The Hobart local said pilates helped her “keep moving” throughout her pregnancy right up to 37 weeks, and allowed her to rebuild strength and manage her mental health post-partum.
“I used to run 10km a day to achieve mental clarity, but as a mum now, that time and effort feels harder to commit to,” said Ms Mackey.
“Pilates is my time … so I can be more present, patient and happy around my family.”
Georgina Tagliaferri, 34, stopped pilates classes just one week before her son was born and said it made her pregnancy and post-partum experience “so much easier”.
“The strength I built helped with everything from late-night feeds and lifting my baby to recovering from birth and returning to daily activities,” said Ms Tagliaferri.
Amber Setchell, 37, continued pilates all the way to the morning of her scheduled induction. She said her regular pilates practice helped her manage the changes to her body and routine.
“As my pregnancy progressed, my centre of gravity changed, my joints loosened up and I had to learn to move differently,” said Ms Setchell, who has a four-month-old baby girl.
“Coming back after having my daughter was the most challenging part, it was hard … having to rebuild strength and confidence, but pilates taught me to be patient with my body.”
Trelise Blade, a 38-year-old mum from Brisbane, said practising pilates gave her greater confidence, more energy and made her a “happier mum” to her young daughter.
“After a pretty brutal birth and recovery, including a C-section, I’d completely lost my core strength and confidence, pilates has slowly given me that back,” she said.
“I thought I’d be surrounded by super fit 20-year-olds in matching activewear, but I couldn’t have been more wrong, everyone was so welcoming.”
Ellie Weir, a 34-year-old Newcastle mum-of-two, said pilates was “especially valuable” during pregnancy because it taught her the “handy skill” of breathing through her contractions.
She said her posture, core strength and mobility had also improved through pilates.
“As a mum of two young children, pilates has given me the strength and confidence to keep up with the physical demands of everyday life,” she said.
Other parents who spoke to this masthead said pilates relieved their back pain and acted as “one of the best forms of injury prevention”.
Ms Garlick said this was because pilates was “adaptable” and supported everyday movement.
“Pilates is a sequence of functional movements that develop the body,” she said.
“It has a purpose for any person at any time of their life – whether they’re an elite athlete, recovering from surgery, have a bad back or injury, or are a new mum.”
Shayna Williams, a 40-year-old Sydney mum, used to struggle with back pain that left her “unable to walk” – but since practising pilates, she said she “never gets this anymore”.
“I’ve experienced a massive reduction in back pain, and I feel taller and longer,” she said.
Scott Capelin, 50, had a similar experience, starting pilates in 2003 as part of rehabilitation for a slipped disc in his lower back. The dad-of-four now completes 12 pilates classes each month, and has “zero back pain and better posture”.
Kat Nguyen-Thai, 35, tried pilates after “years of getting injured” from HIIT fitness classes.
“I wanted to move my body in a completely different way, while still leaving feeling challenged, sweaty and injury-free, and pilates ticked all of those boxes,” she said.
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Originally published as Birth to back pain: 52 Aussie parents share why pilates helps their mental and physical health