STRONG PELVIC FLOOR PT | Pregnant, Postpartum, Strength Training, Workout Plan, Women’s Health

Looking for exercises to alleviate your pelvic girdle pain?

Is your sacroiliac joint problematic?

Are you pregnancy and experiencing "lightning crotch"?

If you're dealing with pelvic girdle pain during pregnancy, sacroiliac joint pain, or those sharp, unexpected "lightning crotch" sensations, this episode is for you. In a previous episode, I covered how to identify pelvic girdle pain and understand what's causing your symptoms. Now it's time to put that knowledge into action.

In this follow-along episode, I'll guide you through two evidence-based exercise sequences that are commonly used to help reduce pelvic girdle pain, improve movement, and relieve discomfort throughout pregnancy. These simple exercises are designed to decrease pain, improve pelvic stability, and help you move with greater confidence. Whether you're walking, rolling in bed, getting dressed, or simply trying to get through your day with less pain, this episode is for you!

You'll learn:

• Two evidence-based exercise series for pelvic girdle pain relief
• Exercises to help reduce lightning crotch during pregnancy
• How these movements can relieve sacroiliac (SI) joint pain
• Tips for performing the exercises safely and effectively
• How to follow along at home for immediate pain relief

Whether you're experiencing prenatal pelvic pain, back pain during pregnancy, hip pain, pubic symphysis pain, or SI joint dysfunction, these exercises are an excellent place to start. Grab a comfortable spot, follow along with me, and discover practical strategies to help you feel stronger, move better, and enjoy a more comfortable pregnancy.

Related Episodes:

⁠⁠18 | Pain Relief - Understand Your Pain and Take Steps to Alleviate Discomfort⁠⁠

⁠20 | Low Back Pain Explained: Causes, Symptoms & Back Pain Relief for Pregnancy and Postpartum⁠

21 | Why Does My Back and Crotch Hurt During Pregnancy? Tips to Alleviate Pelvic Girdle Pain

Contact: ⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠⁠

Connect: ⁠⁠⁠⁠⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠⁠

Next Steps:

Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and conditioning at ⁠⁠⁠⁠⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠

Are you pregnant and experiencing back pain?

Or maybe it's sharp and shooting pain through your pelvis?

Has someone told you that you have sacroiliac joint pain?

In this episode, I break down pelvic girdle pain during pregnancy and help you understand whether your symptoms are more consistent with low back pain, sciatica, or pregnancy-related pelvic girdle pain.

In this episode, you’ll learn how to:

• Understand what pelvic girdle pain is and why it can occur during pregnancy
• Identify the difference between pelvic girdle pain and low back pain
• Understand sacroiliac (SI) joint pain and how it may contribute to your symptoms
• Learn what “lightning crotch” is and why it can happen during pregnancy
• Recognize symptoms such as back pain lower left, back pain lower right, sciatica, pelvic pain, and inner thigh pain
• Explore treatment options and quick, practical tips you can try at home for pain relief

If you’re looking for answers about back pain in pregnancy, lightning crotch, sacroiliac joint pain, or inner thigh pain, this episode will help you better understand your symptoms and learn where to start.

Related Episodes:

⁠⁠⁠5 | The #1 Exercise Everyone Should Be Doing - Improve Your Health and Prevent Back Pain, Incontinence, Diastasis⁠⁠⁠

⁠18 | Pain Relief - Understand Your Pain and Take Steps to Alleviate Discomfort⁠

⁠19 | Do You Really Have Sciatica? Understand and Relieve Your Pain⁠

20 | Low Back Pain Explained: Causes, Symptoms & Back Pain Relief for Pregnancy and Postpartum

Contact: ⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠

Connect: ⁠⁠⁠⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠⁠⁠⁠

Next Steps:

Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and conditioning at ⁠⁠⁠⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠

Are you suffering from low pain?

Postpartum and unable to alleviate your back pain?

Pregnant and dealing with persistent low back pain?

Low back pain is one of the most common reasons people seek healthcare, but understanding why your pain is happening is the first step toward lasting relief. In this episode, I share the most common causes of low back pain, how to identify what's contributing to your symptoms, and the evidence-based strategies that help.

Whether you're dealing with back pain during pregnancy, postpartum back pain, or persistent discomfort unrelated to pregnancy, you'll learn how the muscles, joints, and nerves can all contribute to pain. I explain how to recognize the difference between nerve pain, joint pain, muscle-related pain, and when it's time to seek professional help.

You'll discover practical back pain relief strategies and simple lifestyle modifications to support healing and improve function. Special attention is given to pregnancy and postpartum recovery, including why low back pain is so common during these stages and what you can do to stay active, build strength, and recover with confidence.

In this episode you'll learn:

• Common causes of low back pain

• How to identify whether your pain is muscular, joint-related, or nerve pain

• Why you may be feeling pain during pregnancy and postpartum
• Evidence-based treatments for lasting back pain relief

• When to seek help from a healthcare professional

• Tips to support postpartum recovery while reducing back pain


If you're looking for trusted information on back pain relief, alleviating back pain during pregnancy and postpartum, postpartum recovery, the difference between nerve pain and joint pain, you've come to the right place. This episode will help you better understand your body and give you actionable steps toward feeling stronger and moving with less pain.

Related Episodes:

⁠⁠5 | The #1 Exercise Everyone Should Be Doing - Improve Your Health and Prevent Back Pain, Incontinence, Diastasis⁠⁠

18 | Pain Relief - Understand Your Pain and Take Steps to Alleviate Discomfort

19 | Do You Really Have Sciatica? Understand and Relieve Your Pain

Contact: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠

Connect: ⁠⁠⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠⁠⁠

Next Steps:

Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and conditioning at ⁠⁠⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠

Are you dealing with a pain in the butt?

Did it start during pregnancy?

Are you struggling to get through the work day?

If you've been searching for answers about sciatica, back pain during pregnancy, back pain lower left, or back pain lower right, then this episode is for you. It will help you to understand what's actually causing your symptoms.

As a pelvic health physiotherapist and strength coach, I break down what sciatica is, why it happens, and how to tell the difference between true sciatic nerve pain and other low back, hip, and leg pain. You'll learn the key signs and symptoms, how sciatica is diagnosed, and why many people who think they have sciatica actually have a different condition.

You'll also discover evidence-based strategies for pain relief, including movement, exercise, and practical tips you can start using today to reduce symptoms and get back to doing the activities you enjoy. Whether you're dealing with sciatica during pregnancy, postpartum discomfort, or persistent low back pain, this episode will give you the knowledge to better understand your body and take the next steps toward recovery.

In this episode you'll learn:

• What sciatica is and what causes it
• How to recognize the symptoms of true sciatic nerve irritation
• How to differentiate sciatica from other causes of lower back, hip, and leg pain
• Why back pain lower left and back pain lower right aren't always sciatica
• Evidence-based strategies for pain relief and recovery
• When it's time to seek professional assessment and treatment

If you're ready to better understand your pain and feel confident choosing the right treatment, this episode is for you.

Related Episodes:

⁠5 | The #1 Exercise Everyone Should Be Doing - Improve Your Health and Prevent Back Pain, Incontinence, Diastasis⁠

Contact: ⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠

Connect: ⁠⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠⁠

Next Steps:

Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and conditioning at ⁠⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠

Dealing with acute or persistent pain?

You've tried everything and nothing seems to be helping.

Do you want to live pain free?

If you've ever wondered why you're experiencing pain, or felt frustrated that nothing seems to be helping, this episode is the perfect place to start. Before diving into specific conditions like back pain, neck pain, pelvic girdle pain, carpal tunnel pain, tailbone pain, or hip pain, it's important to understand the basics of how pain works.

In this foundational episode, you'll learn what pain actually is, why your body creates it, and how factors like stress, injury, movement, and past experiences can all influence how much pain you feel. Understanding pain is one of the most powerful first steps toward lasting pain relief.

You'll also walk away with simple, evidence-based strategies you can start using today to help calm your nervous system, improve movement, and begin reducing pain naturally.

Whether you're dealing with chronic or persistent pain, recurring aches, or a new injury, this episode will help you better understand your body and give you practical tools to start feeling more confident and in control.

In this episode, you'll learn:

• What pain is and why we experience it
• Why pain doesn't always mean damage
• How to identify what makes pain worse
• Simple strategies to begin your pain relief journey today

This foundation will help you get more out of future episodes.

Related Episodes:

5 | The #1 Exercise Everyone Should Be Doing - Improve Your Health and Prevent Back Pain, Incontinence, Diastasis

18 | Pain Relief - Understand Your Pain and Take Steps to Alleviate Discomfort

Contact: ⁠⁠⁠⁠[email protected]⁠⁠⁠⁠

Connect: ⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠

Next Steps:

Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and conditioning at ⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠

Not seeing the results that you want in the gym?

Wondering how much weight is the right amount?

Questioning if you're ready to increase your weights?

Whether your goal is building strength, improving fitness, or supporting postpartum weight loss, knowing how heavy to lift can make all the difference. In this episode, I break down exactly how to choose the right weight for your workouts so you can train with confidence and get the results you want without wasting time.

As a CSCS, I'll explain how to determine if a weight is too light, too heavy, or just right for your goals. You'll learn practical tips for progressing safely, avoiding common mistakes, and creating a sustainable workout routine that fits your lifestyle so you can truly workout anytime.

Whether you're new to lifting, returning to exercise after pregnancy, or looking to optimize your current program, this episode will help you make your strength training more effective.

In this episode, you'll learn:

• How to know if you're lifting enough weight
• Signs it's time to increase your weights
• How your goals influence how much weight you should lift
• Common strength training mistakes to avoid

GIVEAWAY ALERT:

Enter to win a free personalized strength plan, custom to your goals, time, and equipment needs. 

1) Follow this podcast.

2) Leave a rating and review for this podcast.

3) Follow me on Instagram @movementalitypt

DM me on Instagram once you have completed all three tasks to be entered into the giveaway draw. 

*Bonus entry if you share the “Giveaway Alert” post to your story on Instagram.

Deadline to enter: June 30, 2026

Winner will be contacted July 6, 2026

Related Episodes:

4 | Do I Need to Strength Train? Benefits and Recommendations from a CSCS

8 | Design Your Strength Training Program In 5 Simple Steps

14 | How Many Workout Sets Should I Do? How Many Exercise Repetitons? Learn From CSCS

More Resources:

Contact: ⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠

Connect: ⁠⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠⁠

Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and conditioning at ⁠⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠

Are you pregnant or preparing for postpartum?

Do you want to start moving before 6 weeks postpartum?

Looking to start postpartum exercise?

The first six weeks postnatal can feel overwhelming as you navigate recovery, healing, and caring for your new baby. In this episode, I break down the top 3 tips every mom should know to support a smoother postnatal recovery and help you feel your best during the early weeks after birth. This episode is for new moms, twin moms, and moms with many kids.

You'll learn practical strategies for prioritizing rest, supporting your body with proper postpartum nutrition, and safely returning to movement with a realistic postnatal exercise plan. I also discuss common concerns such as postnatal headaches, postnatal nausea and postnatal bleeding. I briefly mention what may be causing them, and when it's important to seek medical attention.

Whether you're preparing for life after birth or currently in the early postnatal period, this episode will provide evidence-based guidance to help you recover, rebuild confidence, and support your long-term health and wellness.

In this episode, you'll learn:

• The most important priorities during the first 6 weeks postpartum
• How to support healing with proper postpartum nutrition
• Safe approaches to postpartum exercise and movement
• How to create a sustainable postnatal exercise plan
• Postnatal warning signs to watch for, such as postnatal headaches and postnatal bleeding 
• Tips to help new moms navigate early postpartum recovery

Enter to win a free personalized strength plan, custom to your goals, time, and equipment needs. 

1) Follow this podcast.

2) Leave a rating and review for this podcast.

3) Follow me on Instagram @movementalitypt

DM me on Instagram once you have completed all three tasks to be entered into the giveaway draw. 

*Bonus entry if you share the “Giveaway Alert” post to your story on Instagram.

Deadline to enter: June 30, 2026

Winner will be contacted July 6, 2026

Related Episodes:

10| Support Yourself for Postpartum by Following These 3 Tips

5 | The #1 Exercise Everyone Should Be Doing - Improve Your Health and Prevent Back Pain, Incontinence, Diastasis

More Resources:

Contact: ⁠⁠⁠⁠[email protected]⁠⁠⁠⁠

Connect: ⁠⁠⁠⁠www.movementalitypt.com⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠@movementalitypt.com⁠⁠⁠⁠

Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and conditioning at ⁠⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠⁠

Are you pregnant and wanting to prepare for birth?

Do you want to know what positions Pelvic Floor Physical Therapists recommend for birth?

Wondering the best way to prevent tearing?

In this episode, I share the best birth positions to support labor, reduce discomfort and tearing, and help your body work with the natural process of childbirth.

Whether you're planning your first birth or looking for a different experience this time around, this episode will help you feel informed, empowered, and physically prepared for labor and delivery.

In this episode, you'll learn:

• The most effective birth positions for labor and delivery
• How different positions may impact comfort and labor progression
• Tips to potentially reduce tearing during birth
• How to use a pregnancy ball safely and effectively
• Simple pregnant exercises at home to help you prepare for labor

Related Episodes:

⁠11 | Breathing Strategies to Practice for Birth - Prepare for Labour and Pushing⁠

⁠6 | What Is Pelvic Floor Physical Therapy? Discover What Makes Pelvic Floor PTs Experts⁠

Contact: ⁠⁠⁠[email protected]⁠⁠⁠

Connect: ⁠⁠⁠www.movementalitypt.com⁠⁠⁠

Instagram: ⁠⁠⁠@movementalitypt.com⁠⁠⁠

Next Steps:

Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and conditioning at ⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠

Confused about how many reps and sets you should be doing in your workouts? In this episode, I break down the difference between training for strength, hypertrophy (muscle growth), power, and muscular endurance so you can stop guessing and start training with purpose.

You’ll learn how adjusting your reps, sets, and weights can completely change your results. Whether your goal is building muscle, getting stronger, improving athletic performance, increasing endurance, or maximizing fat loss. I also explain how understanding proper workout programming can help you save time in the gym, avoid ineffective workouts, and finally see progress.

If you’ve ever wondered:

• Should I lift heavy or light?
• Are high reps better for toning?
• How many sets are enough?
• What rep range builds strength versus muscle?
• How can I make my workouts more effective?

This episode will give you practical, evidence-based guidance to help you train smarter and get the results you want.

Related Episode:

5 | Design Your Strength Training Program in 5 Simple Steps

Contact: ⁠⁠⁠[email protected]⁠⁠⁠

Connect: ⁠⁠⁠www.movementalitypt.com⁠⁠⁠

Instagram: ⁠⁠⁠@movementalitypt.com⁠⁠⁠

Next Steps:

Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and condtitioning at ⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠

Interested in a career in health and wellness, physical therapy, or fitness? In this episode, I share my journey from high school student to becoming a physical therapist, pelvic floor physical therapist, Certified Strength and Conditioning Specialist (CSCS), and certified prenatal and postnatal coach.

Perfect for students in Specialized High Skills Major (SHSM) programs focused on health and wellness, this episode breaks down the education, courses, and career steps that helped shape my path. I discuss the high school courses that prepared me for university, completing a Health Sciences degree at Western University, and earning my Master’s of Physical Therapy at University of Toronto.

You’ll also learn about careers in physical therapy, pelvic health, strength and conditioning, women’s health, prenatal and postpartum fitness, and what it takes to work in the healthcare and wellness industry. Whether you are considering kinesiology, physiotherapy, health sciences, or coaching, this episode provides insight into education pathways, certifications, and career opportunities in health and fitness.

Stay In The Loop:

Contact: ⁠⁠⁠[email protected]⁠⁠⁠

Connect: ⁠⁠⁠www.movementalitypt.com⁠⁠⁠

Instagram: ⁠⁠⁠@movementalitypt.com⁠⁠⁠

If You're Interested:

Get a personalized plan and 1:1 support to help with your pelvic floor physical therapy and strength and conditioning goals. Book an appointment with me  for pelvic floor physical therapy and strength and condtitioning at ⁠⁠⁠https://movementalitypt.embodiaapp.com/patient_portal/online_bookings/1256⁠⁠