Pregnancy Exercises and Pelvic Girdle Pain Help
Take care of your body during pregnancy – with knowledge, support, and confidence.
Healthier Mum is here for you if you're pregnant and looking for help with pain, discomfort, or simply guidance through your body’s changes.
We know many women don’t get the support they need – or deserve – to feel their best during pregnancy. That’s why we’ve created a space where you can feel safe, supported, and seen.
Our courses and programmes are created by Shirin, a physiotherapist with specialist expertise in women’s health and sports medicine. Here you’ll find evidence-based training, self-care strategies, support for pelvic girdle pain, and access to weekly webinars with changing themes and time for Q&A – everything you need to care for your body in the best way.
We offer you knowledge, tools, and inspiration to feel stronger, more confident, and more balanced – during pregnancy and beyond.
Welcome to a space that puts your health first.
Courses
Pregnancy - Diagnose Yourself
Free of charge
Gravid med ont i bäckenet eller ländryggen?
This course is for you if you’re experiencing lower back pain or pain in the buttocks or leg during pregnancy and want to understand the cause.
The aim is to help you determine whether your pain is due to pelvic girdle instability or originates from your lower back. You’ll be guided through self-assessment so you can move forward with the right self-care.
Pregnancy – Lower Back & Pelvic Girdle Pain
€49/month
This course is for you if you want safe, supportive exercises during pregnancy – especially if you’re dealing with lower back or pelvic girdle pain.
The course includes:
- Information about the pain and self-care guidance
- Movements to avoid in order to prevent flare-ups
- Targeted training for painful areas
- Exercises for the rest of the body, adapted to your condition
- Bonus content including taping techniques for the belly and back to relieve pain and support your bump
All content is presented through videos with clear instructions.
If you’re not currently in pain but want pregnancy-safe exercises, you can still benefit from this course.
Equipment needed:
- Pilates ball (Swiss ball)
- Exercise mat
- Resistance band
Learn more about the course below.
Kurser
Gravid; diagnostisera dig
Kostnadsfri
Gravid med ont i bäckenet eller ländryggen?
Kursen vänder sig till dig som är gravid och har ont i ryggen eller sätet/ner i benet och vill veta vad din smärta är.
Syftet med kursen är att ta reda på om smärtan beror på foglossning eller kommer från ryggen. Du instrueras i hur du själva diagnostiserar dig, så du kan gå vidare med egenvård.
Gravid; ländryggs- & bäckensmärta
399 kr/månad
Den här kursen vänder sig till dig som vill ha trygga övningar att träna på under graviditeten, anpassade till ryggsmärta och foglossning.
Kursen innehåller bland annat:
- Information om smärtan och egenvård
- Rörelser att undvika för att inte trigga igång
- Träning riktad mot smärtande område
- Träning för resten av kroppen anpassade till smärtande område
- Extramaterial som tejpning av mage och rygg för att lindra smärta i bäcken och ländrygg, samt stötta magen.
Info ges i form av video med tydliga förklaringar om utförande.
Om du inte har smärta men söker övningar som känns trygga för dig som gravid kan du utföra samma övningar som i denna kurs.
Denna utrustning behöver du:
- Pilatesboll
- Träningsmatta
- Elastiskt träningsband
Se mer om kursen längre ned på sidan.
Premium feature - bundle
Pregnancy Premium
€59/month
The Premium service includes the course Pregnancy – Lower Back & Pelvic Girdle Pain and one digital consultation with Shirin.
Information on how to book is in the course description. If you're only interested in the consultation, or want to know more about the consultations, you can find more information here.
Access Anytime & Anywhere
Learn flexibly around your life from any location with internet access.
