Pregnancy is exciting but it can also feel overwhelming. Between Google searches, ChatGPT, unsolicited instagram advice, and friend’s stories it’s hard to know what you should and shouldn’t be doing!

At Maylands Healthcare Hub, we specialise in pregnancy Chiropractic and physiotherapy, helping women stay strong, supported, and informed throughout pregnancy.

Whether it’s pregnancy Clinical Pilates, pelvic health physiotherapy, or Chiropractic for back pain and pelvic girdle pain, we’ve put together the essential pregnancy checklist every mum should know.

1. Address Back and Pelvic Girdle Pain Early

Back pain and pelvic girdle pain are common in pregnancy, but they definitely aren’t normal! There is so much we can do to help allievate discomfort to keep you moving well for longer!

Pain often comes from:

Load changes and posture shifts
Hormonal changes
De-conditioning of core muscles
Pelvic floor coordination issues

Chiropractic care can support can reduce discomfort and keep you moving confidently.

2. Book a Pelvic Health Assessment Early

A pelvic floor physiotherapy assessment is recommended even before symptoms appear.

Benefits include:

Checking pelvic floor strength and coordination
Teaching correct activation and relaxation
Supporting core function and posture
Reducing risk of leakage, prolapse, or pelvic pain

Early intervention is always easier than treating symptoms later.

3. Keep Moving! Safely and effectively

For most low-risk pregnancies, staying active is recommended.

Safe, guided exercise can:

Reduce back and pelvic pain
Improve posture and movement control
Boost circulation, energy, and mood
Prepare your body for labour

Exercises should include:

Upper and lower body endurance and strength

Hip mobility
Glute and core activation
Pelvic floor control and relaxation
Breath coordination

Don’t forget babies are heavy! We are holding them for up to 12 hours a day sometimes more and this can really take its toll on our body. Preparing yourself with strength based exercise can hugely improve your postpartum recovery.

4. Invest in Birth Education

Preparing mentally for birth is just as important as preparing physically. Consider:

Hypnobirthing courses
Antenatal classes
Partner preparation

Birth is a physical and emotional experience. Education reduces fear and increases confidence.

5. Make Informed Decisions About Your Birth

You don’t need a detailed birth plan to be prepared — but you do need to know your options.

Being informed helps you understand:

Pain relief choices during labour
Common interventions and procedures
Your body’s natural birth process
How movement and positioning can help

Confidence comes from knowledge — not guessing.

Ready to be supported through your Pregnancy?

At Maylands Healthcare Hub, we provide:

We help mums-to-be feel confident, informed, and strong throughout their pregnancy journey.

Pregnancy doesn’t have to feel overwhelming or uncertain.

If you’re in Perth and want personalised guidance for your pregnancy - contact us today! Online bookings are available here

Pregnancy Checklist: Essential Tips for Mum-to-be in Perth WA.