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The Lady Physio

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The Lady Physio

Physiotherapy, Warrnambool 🌊
Chloe Burger - Doctor of Physiotherapy, Grad Cert Pelvic Floor Physio COVID-Safe Business

03/06/2026

Fastest but slowest 12hrs of my life!! Scroll back to see my full part 1 and 2 versions!

26/05/2026

This is the ultimate birth list for labour and delivery I’d focus on as a pelvic floor physio.

Not just what to pack, but what actually helps your body prepare for birth and recovery. It can be so overwhelming!!

Things I’d prioritise:
– preventing constipation before birth
– pelvic floor exercises AND learning relaxation
– perineal massage
– body work and mobility
– strengthening exercises during pregnancy
– compression and pelvic belts for pelvic girdle pain
– birth mapping and labour positions
– preparing your birth partner for labour support

Preparing for labour and delivery is about so much more than hoping for the best on the day. Small things done consistently can make a huge difference to how your body feels during pregnancy, birth and postpartum recovery.

Save this birth list for later if you’re preparing for childbirth.

Disclaimer: This content is general education only and is not medical advice. Every pregnancy and birth is different, so please discuss concerns, exercises, pain, and birth preparation with your own healthcare team.

22/05/2026

I choose no tears!!! These products and resources are the real MVPs when it comes to reducing your risk of tears.

The most research backed strategies for reducing the risk of tearing are: perineal massage during pregnancy and labour, pelvic floor exercises during pregnancy, upright or sidelying positioning for birth, and using a warm compress during crowning. I think birth mapping, spinning babies, hypnobirthing and getting as informed as you can (hello podcasts!) are also amazing strategies.

These things won’t prevent all tears, but they will certainly reduce the severity, decrease pain and speed up recovery even if you do end up with a tear. As always, please get individualised advice to check if any prevention strategies are safe for your circumstances, this is educational info only not medical advice.

I’d love to hear any other recommendations you have for preventing tearing during birth!

19/05/2026

Let’s get prepared! Preparing for childbirth goes so much further than packing your hospital bag and setting up the nursery. Your body changes so much, and your body benefits from any prep you can give it!!

I definitely focused a lot on pelvic floor prep, and I have a whole course on it! But I also prepared nutritionally, mentally and for babies sleep after birth.

I’d love to hear what your non negotiable prep for pregnancy and birth was and how you found it helped! This stuff is so interesting to me. However give yourself grace if you can’t ‘do it all’ and focus on what’s important to you. Childbirth is a wild ride, and we are all out here doing our best while running the marathon that is pregnancy.

15/05/2026

Things that made perineal massage WAY easier for me… How to make perineal massage feel less like medieval torture!!!

Because honestly… some women are out here raw do***ng this with no prep, no breathing, no lubricant and wondering why it feels awful 😭

Perineal massage should not feel like you’re fighting for your life

The biggest things that help:
– starting around 34 weeks
– using enough lubricant
– deep breathing and pelvic floor relaxation
– warmth beforehand
– not forcing the stretch but making it firm enough to feel gentle, stinging, tingling or burning
– consistency over intensity

This is also why pelvic floor tension matters so much. Sometimes the issue isn’t “doing it wrong” your body just genuinely needs help learning to relax first. This is exactly why I talk about pelvic floor relaxation just as much as strengthening in pregnancy

12/05/2026

Lessons from pregnancy and postpartum! Pregnancy education is so important. Everyone’s experience is so different so I thought I’d share mine. I loved reading these when I was pregnant and still love them now!

Social media is a highlight reel, but I’ve found becoming a mum super rewarding! If you haven’t noticed I’m a little obsessed with pregnancy and birth (my current special interest!! IYKYK) so it’s been amazing to experience it for myself. My pregnancy was hard, and I know not everyone has a positive birth or postpartum but I’ve been so lucky to be blessed in this season of matrecence! I’d love to hear your experiences in the comments. My fav naturopathy options are .naturopathy .naturopathdoula! Local IBCLC’s Barb Glare and Leanne are a great resource. I love for postpartum rehab, I just started her program! is a wonderful feeding specialist and her guide helped me identify my babies tongue tie. There’s lots of great health professionals out there, so please reach out if you need support!

07/05/2026

Plenty of things people say to pregnant women are rude and inappropriate. But I think these are the some of the worst things that people say related to your pelvic floor!!

I think because for the generations before us they were just normal, and there wasn’t the knowledge or expertise we have in pelvic floor physio to help prevent and treat these things that we have now.

It takes 10-15 years for practice to catch up with the research, so it’s important to spread the word about pelvic health Physio and its benefits.

Share this with a pregnant friend, and I’d love to hear in the comments what you hate people saying to you when you’re pregnant!! I’m sure you’ve got a long list 🥴

04/05/2026

The pelvic floor birth prep list I wish every pregnant woman had!! Preparing your pelvic floor for birth is so so important!!! It feels like literally no one tells you this stuff, and I don’t understand why when it’s so effective and pelvic floor issues affect so many women’s lives unnecessarily!

Prevention is so much better than a cure, and getting through pregnancy and birth without a significant impact to your pelvic floor is life changing!!!

Let me know in the comments what else you wish you knew about your pelvic floor!

20/04/2026

That’s a NO from me! Some of these might be controversial! But I believe pregnancy education should take about the things that aren’t spoken about in your usual antenatal care or standard hospital pregnancy education classes. You can decline any intervention during pregnancy and birth, and choose the care provider that aligns most with your values! This is not to say that this is what everyone should say no to, there are always circustances where these things are warranted and wanted, there is a place for all interventions. And some people might align more with private obstetric care and their outcomes (including planned c-section) and that is totally fine and something I support! However we know that continuity midwifery care (if available) has the highest rates of low intervention va**nal births and that is what I wanted so that’s the care I sought. Being informed improves your experience and your pelvic floor recovery! Let me know if you want me to talk about the reasons behind these in the comments!

15/04/2026

Let me know what questions you have about pelvic floor relaxation in preparation for birth??! It can help with reducing pain, positioning baby well and pushing baby out effectively in a natural delivery. Bet you never thought you’d be imagining your pelvic floor as a flower, or picking up a blueberry with your va**na!! Try it and let me know how it works!! Overactivity is also super common post c-section, which can result in pain after birth, so something to practice no matter how you prepare to birth!

Address

2/136 Botanic Road
Warrnambool, VIC
3280

Opening Hours

Tuesday	6:30am - 7:30pm
Thursday	6:30am - 7:30pm
Saturday	8am - 11am

Telephone

+61423600059

Website

http://theladyphysioandpilates.com/

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