Pregnancy & postpartum

Pregnancy and the months after birth bring big changes – gentle movement, rest and support make a real difference, and asking for help is always the right thing to do.

2 in 3

pregnant women experience low back pain, and almost 1 in 5 has pelvic pain^[7]

13%

of women who have just given birth experience a mental health disorder worldwide, mainly depression (about 10% during pregnancy)^[1]

8.4%

of Thai mothers had postpartum depression in a national survey of 1,731 women^[10]

A problem of our times

Physical discomfort is a normal part of pregnancy for many women: a Cochrane review reports that more than two out of three pregnant women have low back pain and almost one in five has pelvic pain. Emotional wellbeing matters just as much. WHO estimates that worldwide about 10% of pregnant women and 13% of women who have just given birth experience a mental health disorder, mainly depression – and rates are higher in lower-income countries.

In Thailand, a national survey of 1,731 women found postpartum depression in 8.4% of mothers, and a 2025 online study of 840 Thai mothers during the COVID-19 period found that 32.4% were at risk of it. Modern life can mean less family support at home, work pressure and long commutes – all good reasons to plan rest, movement and emotional support early.

Understanding it

During pregnancy, hormones soften and stretch the ligaments to prepare the body for birth. This, together with the growing bump and a shift in balance, puts extra strain on the joints of the lower back and pelvis. Tiredness, poor sleep, swelling and mood changes are also common, and most are a normal response to the huge changes your body is going through.

After birth, many mothers feel down, anxious or irritable for a few days – the so-called baby blues, which usually fade within about two weeks. When low mood, worry, guilt or trouble sleeping continue or get worse, it may be postnatal depression, which can start during pregnancy or up to a year after the birth. It is common, it is not your fault, and it can be treated.

What you can do today

01Keep moving, gentlyAim for about 150 minutes of moderate activity a week, such as walking, swimming or prenatal yoga. If you are new to exercise, start with about 10 minutes a day.
02Don't start anything vigorousAvoid starting a new intense sport such as running, and avoid activities with a risk of falling or being hit in the belly.
03Know when to stopStop exercising if you feel uncomfortable, too hot or unwell. Don't exercise on an empty stomach, and later in pregnancy avoid lying flat on your back for more than a few minutes.
04Protect your backBend your knees, not your back, when lifting, avoid heavy loads, turn with your feet instead of twisting, and wear flat shoes.
05Rest and supportRest more, especially in late pregnancy. Sit with good back support and try a pregnancy pillow and a warm (not hot) bath.
06Check before taking medicineAlways ask your doctor, midwife or pharmacist before taking any medicine or herbal remedy while pregnant or breastfeeding.
07Ask for help after birthAccept help with shopping, chores and childcare, sleep when you can, and keep up a short daily walk.
08Talk about how you feelShare your feelings with someone you trust or a health professional. Help for postnatal depression works best when it starts early.

A day that helps

Morning
Eat something before any exercise, then take a gentle walk or a few minutes of prenatal stretching.
Day
If you sit at work, stand up and move every hour, and sit with a cushion supporting your lower back.
Evening
Spend a few minutes noticing your baby's usual pattern of movements, and talk with your partner or a friend about your day.
Night
Sleep on your side with a pillow between your knees and another supporting your bump.

Practices that can help

Complementary practices can support you, alongside medical care when you need it. Here is what each can bring, honestly.

Frequently asked questions

Is it safe to exercise during pregnancy?

For most women, yes – regular moderate activity is recommended and is linked to lower risks of pre-eclampsia, gestational diabetes and postpartum depression. If you have a health condition or pregnancy complication, ask your doctor or midwife which activities are right for you.

Can I have a massage while pregnant?

Gentle massage by a therapist trained in prenatal massage is generally considered safe in healthy pregnancies. Lie on your side, avoid abdominal massage, deep leg massage and concentrated essential oils, and check with your doctor if you have complications such as placenta previa, premature labour or a clotting disorder. Tell the therapist about your pregnancy at every session.

Is a Thai massage OK during pregnancy?

Strong pressure and deep work on the legs are not recommended in pregnancy. Choose a therapist specifically trained in prenatal massage rather than a standard Thai massage, and tell them how many weeks pregnant you are.

Is it normal to feel sad after giving birth?

Feeling low, tearful or anxious for a few days after birth is very common and usually passes within two weeks. If it lasts longer, gets worse or makes it hard to cope, talk to your doctor or midwife – postnatal depression is treatable.

When can I return to exercise after birth?

Gentle walking can usually start soon after birth. Check with your doctor at your postnatal check before returning to more intense exercise, especially after a caesarean.

On pranathai

Practitioners for pregnancy & postpartum on pranathai

Reset - Health and Recovery คลินิกกายภาพบำบัดและไคโรแพรคติก
Bangkok
Chiropractic
Suan Sati Yoga Retreat Center
Chiang Mai
Yoga
Bangkok Yoga
Bangkok
Yoga

See all 46 practitioners →

Sources

Complementary practice: does not replace medical advice.