A physio’s list of pregnancy, birth and newborn preparation resources

Preparing for pregnancy and childbirth looks different for everyone. We are so lucky to have great access to information in the form of Instagram and podcasts. Deciphering between the information out there obviously becomes the tricky part.

I found the following resources were so helpful for me, I am someone who likes to have a lot of information, listen to different people talk on the same topic, find common themes and then build my own plan.

I learnt a lot as a physio experiencing pregnancy. My pregnancy sickness, that hit early and hard until about 22 weeks, meant I dropped from daily walking and strength work 5 times a week… to a total of 6 walks in the first 16 weeks. I was really stressed about my lack of exercise, but I also believed it was my body telling me to slow down and rest, so I did.

When I got back into short exercise sessions, I could barely do a push up, my core had gotten so weak. I slowly built-up strength again via outside workouts, which were so much better for my nausea, and short stints on the reformer.

However this drop in strength, lots of couch time and my manual job led to pregnancy pelvic girdle pain. I was so disappointed as a physio I had developed this, but you can’t fight hormones and what they will or won’t let you do.

I started seeing the other physios at work and was reminded by our Shepparton women’s health physio Jacinta, that the number one risk factor for pelvic girdle pain in pregnancy, is a standing job. The physios reminded me to wear my pelvic belt (lifesaver) BEFORE my pain started and so many other strategies that my brain had forgot to apply to myself! I was so much better in 3 weeks. Obviously I am still challenged sometimes but my strategies for low back pain and pelvic pain are much better.

Once this was under control I could focus on birth and newborn preparation. They say knowledge is power and who knows which way my birth will go, but the following resources I found so helpful in my preparation and from here.. whatever happens, happens!

Just found out you’re pregnant? Start here:

Podcast Pregnancy with Physio Laura, 🍎 Pregnancy Nutrition Series with Larissa Telfer:

Nutrition through the trimesters

What NOT to eat

Cravings and weight gain

Podcast: Growing Beth Ryan

EP01: What happens after a positive pregnancy test?

EP02: Early pregnancy ultrasound: The who, the what, the why

EP03: Your incredible body during the first trimester

EP04: Help! I feel soooo sick!!

EP05: Story time! My first trimester

EP06: What if I miscarry? I’m so nervous all the time

EP07: Your first appointment with a midwife or OB

Information for any stage of pregnancy or birth preparation.

Listed under websites, books, Instagram’s or podcast shows, not in order or relevance 😊

Of course none of this should replace individual advice you get from your care provider!

PODCASTS

Pregnancy with Physio Laura

Amazing content, I specifically liked the episodes with:

Dietician Larissa Telfer; Nutrition through the trimesters: https://podcasts.apple.com/au/podcast/24-nutrition-through-the-trimesters-pregnancy/id1543672102?i=1000511029445

Midwife Beth Ryan;

Creating a beautiful hospital birth environment 🙋🏻‍♀️ Ask the Midwife Series Ep 2 w/ Beth Ryan:

Asking questions & managing interventions in birth 🙋🏻‍♀️ Ask the Midwife Series Ep 3 w/ Beth Ryan

Midwide Lauretta, Empowered Birth Series

Birth plans and preferences 🧡 Empowered Birth Series Ep 2 w/ Midwife Lauretta:

Perineal preparation and tearing 🧡 Ep 3 w/ Midwife Lauretta

Optimal maternal and baby positioning 🧡 Ep 4 w/ Midwife Lauretta:

Doula and Physio Elanor Lambert, own your birth series:

How to transfer to hospital well 👑 Own Your Birth Series Ep 1 w/ Eleanor Lambert

Birthing positions 👑 Own Your Birth Series Ep 2 w/ Eleanor Lambert

Empowered induction and C-section births 👑 Own Your Birth Series Ep 3 w/ Eleanor Lambert:

Growing.

Beth the midwife, short and sweet snippets of info on certain topics.

Beyond the bump

What to pack in hospital bag

New born must haves and ‘don’t needs’

Welcome to the womb

Pain relief in labour

10 TIPS: Surviving Week One With A Newborn (Midwife Tells All!)

Australian birth stories.

Podcaster Sophie interviews women about their birth stories in a calm and non judgemental fashion. Gives you some insight into how birth can be so different.

For example: Beth Ryan, Vaginal Physiological Birth, Midwife, Birth Educator, MGP

Instagram accounts

birthwithbeth_

My favourtie account, if you don’t want to be overwhelmed she would be my one reocmmendation to follow. An amazing midwife, non judgemental posts with cool graphics. She also has both an online birth preparation course and a face to face course which Tom and I attended and LOVED. She has another online course called positive induction and plenty of resources.

physioforwomen_ Go across to reels for free workouts

physio.with.dora

olivia_lactation_consultant

Nicole_kidsphysio

The.mama.physio

Jwp.care