Claire Gurney Physiotherapy, Pilates, Health and fitness

How physiotherapy can help with muscle and joint pains for new mums

🧔‍♀️ Many new mums are so focused on caring for their baby that they put their own aches and pains to one side, but the postnatal period places a huge amount of strain on the body.

🧔‍♀️ It’s very common to experience back pain, neck and shoulder tension, wrist pain, pelvic discomfort, or general muscular aches after pregnancy and birth. Feeding positions, lifting and carrying your baby, disturbed sleep and the physical recovery from pregnancy itself can all contribute to ongoing discomfort.

🧔‍♀️ Physiotherapy can help by assessing how your body is moving and identifying the underlying causes of pain or weakness. Treatment is tailored to you and may include hands-on therapy, gentle rehabilitation exercises, posture advice and strategies to make everyday tasks feel easier and more comfortable.

🧔‍♀️ Postnatal physiotherapy is not just for recovery immediately after birth. Many women continue to experience symptoms months, or even years, later without realising support is available.

🧔‍♀️ Looking after your own health and recovery is an important part of being able to care for your baby confidently and comfortably.

🧔‍♀️ If you are experiencing muscle or joint pain after having a baby, you can book a Women’s Health Physio appointment with me to discuss your symptoms and get support tailored to you.

Send a message, Contact me at [email protected] or book online at: https://clairegurneypilates.com/

How physiotherapy can help with muscle and joint problems in pregnancy

🤰 Pregnancy places a huge amount of change and demand on the body, so it’s very common to experience muscle and joint discomfort at different stages along the way. Lower back pain, pelvic girdle pain, hip discomfort, rib pain and tension through the neck and shoulders are all issues I regularly see in clinic.

🤰 As the body adapts to support a growing baby, posture changes, joints become more mobile due to hormonal changes and muscles are often working differently than usual. Everyday activities such as walking, sleeping, turning in bed, or even sitting comfortably can start to feel more difficult.

🤰 Physiotherapy can help by identifying the underlying cause of your discomfort and creating a treatment plan tailored specifically to you and your stage of pregnancy. Treatment may include hands-on therapy, gentle exercises, movement advice, posture support and strategies to make daily activities more comfortable and manageable.

🤰 The aim is not just to reduce pain, but to help you move more confidently and comfortably throughout pregnancy and prepare your body for birth and recovery afterwards.

🤰 You do not have to simply “put up with” pregnancy-related aches and pains. Early support can often make a significant difference.

🤰 If you are struggling with muscle or joint discomfort during pregnancy, you can book a Women’s Health Physio appointment with me to discuss your symptoms and find the right support for you.

Send me a message, contact me at [email protected] or book online at: https://clairegurneypilates.com/

Our upcoming women's health workshop is now taking place on 27 June, following a reschedule from April.

The new date is:
Saturday 27 June
10:30 – 12:30

The workshop will involve
B***s, Bras and Bones - an interactive talk on breast health, bra fit, posture and upper body strength. Featuring Pilates and posural exercises. With Physiotherapist Claire Gurney

Facial Reflexology - learn facial reflexology techniques to treat yourself. With reflexologist Clementine VandenBergh

Periods, Hormones and Wellbeing: An Introduction from Chinese Medicine
Explore women’s health through the lens of Chinese medicine. Covering periods, hormones, stress, sleep and wellbeing. With acupuncturist Rebecca Geanty

This is a small, interactive morning focused on women’s health and wellbeing, bringing together three different talks and practical sessions from experienced practitioners.

Spaces are limited, so early booking is recommended.
8 spaces

£30 per ticket, all proceeds go to “Little Lifts” a charity supporting people affected by breast cancer

To book your place please contact treat Norwich reception 01603 514195 or [email protected]

'shealth 'swellness

Physio led pilates classes available in the sprowston area if Norwich.

This is a gentler approach to pilates focusing on posture and mobility. Suitable for beginners, those with health conditions and older adults.

If you are intersted send me a message or email [email protected] to learn more.

I’m running a Pilates class at the Viking Centre weekly 09:30 – 10:25.

The session is designed to help you build strength, improve posture and move with more ease in your everyday life. The focus will be on controlled, mindful movement that supports the whole body, with particular attention to core stability, mobility, and spinal alignment.

Pilates is especially helpful if you’re dealing with back or neck tension, recovering from injury, or simply want to feel stronger and more balanced in your movement. Each class is accessible and adaptable, so you can work at a level that suits you.

The Viking Centre offers a great, welcoming space to move in. If you’d like more information or to book a space, details are available on my website: https://clairegurneypilates.com/service/pilates/

I’d love to see you there.

Pregnancy massage

Therapy of the month is Pregnancy Massage, a treatment designed to support women through the physical and emotional changes that come with pregnancy.

As the body adapts, it’s very common to experience discomfort such as lower back pain, pelvic tension, tight hips, swollen ankles and general muscular fatigue. Hormonal changes can also affect ligaments and posture, which often leads to additional strain on the muscles.

Pregnancy massage is a gentle, tailored treatment that helps to ease these common symptoms. It focuses on reducing muscle tension, improving circulation, and supporting overall relaxation. Many clients also find it helpful for improving sleep and reducing stress levels, which can be especially valuable during pregnancy.

Positioning and comfort are always prioritised, with careful adjustments made to ensure safety and ease throughout the treatment. Every session is adapted to the individual, depending on stage of pregnancy and specific areas of discomfort.

It is not just about treating aches and pains. It’s also about creating space for rest, recovery, and a sense of calm during a time of significant physical change.

If you are pregnant and experiencing discomfort, or simply feel you would benefit from some dedicated time to unwind and support your body, pregnancy massage can be a really valuable option.

Always ensure you are treated by a qualified practitioner with experience in pregnancy care. Contact me at [email protected] to book an appointment.

More tips to manage neck + shoulder pain

Shoulder pain can be frustrating, especially when it starts to affect everyday things like getting dressed, sleeping, or reaching overhead. The good news is that there are some simple self-help strategies that can make a real difference in the early stages.

Firstly, keep it moving. It’s a common instinct to rest completely, but too much inactivity can lead to increased stiffness. Gentle, pain-free movement helps maintain mobility and supports recovery. Think small, regular movements rather than pushing through discomfort.

Modify, don’t stop. If certain activities aggravate your shoulder, try to adapt them rather than avoid using the arm altogether. This might mean reducing load, changing your range, or taking more frequent breaks.

Pay attention to your posture. Long periods of sitting, especially when slouched, can place extra strain on the shoulder. Aim to sit tall, keep your screen at eye level, and take regular breaks to move.

Use simple pain management strategies. Heat can help relax tight muscles, while ice may be useful if the area feels particularly irritated. Choose what feels best for you.

Build strength gradually. Once pain settles, introducing light strengthening exercises can help support the shoulder and reduce the chance of the problem returning. Consistency is far more important than intensity.

Finally, know when to seek help. If your pain is not improving after a couple of weeks, is getting worse, or is significantly limiting your movement, it’s worth having it assessed so you can get a plan tailored to you.

A steady, sensible approach is usually far more effective than trying to rush recovery. Contact me at [email protected] for an appointment, or to book a call to discuss your symptoms and how physiotherapy could help.

Is my neck causing my shoulder pain?

Shoulder pain doesn’t always start in the shoulder. One of the most common things I explain to patients is how closely the neck and shoulder are linked, and why pain can often overlap between the two.

The nerves that supply the shoulder originate in the neck, so if there is irritation or stiffness in the cervical spine, it can refer pain into the shoulder, upper arm, or even further down. Equally, tight or overworked muscles around the shoulder can place extra strain on the neck, creating a cycle of discomfort.

Poor posture is a big contributor. Spending long periods at a desk, on a laptop, or looking down at your phone can lead to increased tension through the neck and upper shoulders. Over time, this can change how both areas move and function.

So, what can you do about it?

Start by looking at the bigger picture rather than focusing only on the painful area. Gentle movement for both the neck and shoulder is important, as well as regular breaks from static positions. Small changes to your workstation setup can make a noticeable difference.

Strengthening the muscles that support your posture, alongside mobility work for the neck and upper back, is often key to long-term improvement.

If your pain is persistent, travelling down the arm, or accompanied by tingling or numbness, it’s important to get it assessed. Identifying whether the issue is coming from the neck, the shoulder, or both will guide the right treatment plan.

Addressing the connection between the neck and shoulder early can prevent a short-term issue from becoming something more long-lasting. Contact me at [email protected] for an appointment, or to book a call to discuss your symptoms and how physiotherapy could help.

How to fix shoulder pain

Shoulder pain is one of the most common issues I see in clinic, and it can be surprisingly persistent if not managed properly. The shoulder is a complex joint with a large range of movement, which also makes it more vulnerable to irritation and injury.

Some of the most common causes include:
· rotator cuff strain

· tendon irritation

· stiffness developing over time (often referred to as frozen shoulder)

· poor posture

· repetitive movements

· sudden increases in activity

It’s also very common for people to ‘push through’ discomfort, which can prolong recovery.

So, what should you do if you’re experiencing shoulder pain?

Firstly, don’t ignore it. Early management is key. Try to keep the shoulder moving within a comfortable range rather than completely resting it, as too much inactivity can lead to stiffness.

Simple mobility and strengthening exercises can make a big difference, but they need to be appropriate for your specific issue.

Pay attention to your posture, particularly if you spend long periods sitting or working at a desk. Small adjustments here can reduce unnecessary strain on the shoulder.

If pain persists beyond a couple of weeks, is worsening, or is limiting your day-to-day activities, it’s worth getting it properly assessed. A tailored physiotherapy plan can help address the root cause rather than just the symptoms.

Shoulder pain is very treatable, but the right approach early on can make all the difference. Contact me at [email protected] for an appointment, or to book a call to discuss your symptoms and how physiotherapy could help.