Mental Health Benefits of Post-Natal Pilates: More Than Just Exercise

PhysioMatters
Aug 15
2 min read

After giving birth, it’s natural to focus on your baby’s wellbeing — but what about your own?

Many new mums experience a rollercoaster of emotions in the weeks and months after delivery. Fatigue, stress, hormonal changes, and the demands of caring for a newborn can take a real toll on mental health.

At PhysioMatters, we believe postnatal recovery is not just physical — it’s emotional too. That’s where Postnatal Pilates becomes more than just a workout. It’s a powerful, evidence-backed tool for mental and emotional wellness.

1. Pilates Supports Postnatal Mood and Emotional Balance

Research shows that movement has a direct impact on mood, especially in the postpartum period.

A 2023 randomised controlled study found that postnatal Pilates significantly improved symptoms of postpartum depression and enhanced sleep quality in new mothers. These are two crucial areas often affected in early motherhood.

Gentle, guided movement helps to:

Reduce stress hormone levels (like cortisol)
Boost feel-good endorphins and serotonin
Create time and space for yourself without guilt

2. Breath work Helps Calm the Nervous System

Pilates emphasises controlled breathing, which activates the body’s parasympathetic nervous system, which is the “rest and digest” mode.

This is especially helpful postnatally, when:

Sleep is disrupted
Anxiety about your baby’s wellbeing is high
You may feel overstimulated or emotionally drained

Our physiotherapists cue specific breathing techniques that not only support your core and pelvic floor recovery, but also help regulate your nervous system, bringing a sense of calm and control.

3. Reconnecting with Your Body Rebuilds Confidence

Many mums tell us they feel disconnected from their bodies after birth. They may feel weak, unfamiliar in their skin, or frustrated by ongoing symptoms like leaks or pain.

Postnatal Pilates helps you rebuild trust in your body, one movement at a time.

With expert guidance, you learn to:

Re-engage deep core muscles
Move without fear of injury or discomfort
Notice and appreciate progress, no matter how small

This can boost confidence, improve self-esteem, and reduce the internal pressure many mothers feel to “bounce back.”

4. Time for You, with Support That Understands Motherhood

When your days revolve around feeding, changing, and settling, having 45 minutes just for you can feel transformative.

Postnatal Pilates sessions at PhysioMatters are more than physical, they’re:

A space to slow down and check in with yourselfAn environment where your motherhood journey is respected
Led by Women’s Health Physiotherapists who truly understand postpartum challenges

5. Community and Connection Matter

Even in 1-to-1 sessions, the experience of being seen, heard, and understood as a new mum can be deeply therapeutic.

Final Thoughts: It’s Okay to Prioritise Your Wellness

Taking care of your mental health doesn’t mean you’re being selfish, it means you’re building a foundation for sustainable, joyful parenting.

Postnatal Pilates is a gentle yet powerful way to nurture your mind and body, and to remind yourself that you matter too.

Let’s Support Your Postnatal Journey Inside and Out

At PhysioMatters, our Women’s Health Physiotherapists create personalised Pilates programmes that support both your physical recovery and emotional wellbeing.

You don’t need to do it all alone. Let’s move through motherhood, together. Book a Postnatal Assessment or message us to learn more.

Cheers

Danielle, Xan, Claire - PhysioMatters