Pregnancy can be one of the most magical and transformative times in a woman's life, but let's face it - it can also come with a whole host of aches, pains, and discomforts. From back pain to sciatica to headaches and more, it can feel like your body is going through the ringer.


But fear not, because we've got a secret weapon for you: perinatal physical therapy. 


That's right, moms- physical therapy support isn't just for athletes or people with back injuries. 


In fact, more and more pregnant women are turning to physical therapy to help them feel better, more comfortable, and for optimal recovery post partum.


I was lucky to chat with Dr. Danielle Hiller  PT, DPT, OCS almost one year after I captured her newborn daughter at her newborn session at her home in South Boston. Today, we're diving deep into everything you need to know about this powerful and natural way to support your body during this incredible journey. 


Tiny baby feet resting on soft white bedding, showing delicate toes against a creamy background.
Someone in a white dress holds an infant while standing by a bright window in a minimalist bedroom.

Tell us about yourself! What is your background, and what do you specialize in?

 

I am the founder of South Boston Physiotherapy and Wellness. I hold a Doctorate of Physical Therapy from Northeastern University and am a Board-Certified Orthopedic Clinical Specialist. I specialize in a variety of areas, including sports medicine, orthopedics, pre and postnatal care, vestibular and neuromuscular rehabilitation, as well as advanced techniques like Pilates, Graston Technique, and trigger point dry needling.

 

 

What did becoming a mom change about your experience as a patient? How did this change what patient population you seek to help in your practice?

 

 Becoming a mom completely transformed my experience as a patient. Going through pregnancy and postpartum with  my  two daughters, I faced not only the physical challenges—like pain, fatigue, and healing—but also the emotional shifts that come with such a profound life change. It gave me a new appreciation for how complex and demanding that time can be on both body and mind. I truly experienced how much your body changes, and how those changes can impact everything from your movement to your confidence.

 

This personal journey deeply influenced the type of patients I now feel most passionate about helping. I’ve developed a strong desire to support others who are navigating pregnancy and postpartum recovery, because I understand firsthand what they’re going through. To better serve patients in this phase, I became certified in pre and postnatal Pilates after my first daughter was born. As a physical therapist, my goal is to be a source of encouragement and support—to help you move with confidence again, restore strength, and reconnect with your body in a positive way. 

 

 

How can moms best prepare for delivery and the postpartum time? 

 

Here are my top tips to physically preparing for success:

  1. Focus on strengthening your core. This includes the deep abdominal muscles, diaphragm, pelvic floor, gluteals, and back muscles. Learning how to properly activate and coordinate these muscles (especially with breathwork) can help with pushing during delivery, reduce back pain, and support healing postpartum.
  2. Train your pelvic floor and know how to relax it too! Learning to gently strengthen and relax your pelvic floor muscles can help with labor, reduce tearing, and minimize issues like incontinence later. 
  3. Practice optimal body mechanics. As your body changes, so do your movement patterns. A physical therapist can help you maintain better posture and alignment during pregnancy, which reduces strain on your back, hips, and pelvis. We also teach safe movement strategies for lifting (especially important when baby arrives), getting out of bed, or even coughing—small things that make a big difference.
  4. Incorporate prenatal and postnatal Pilates. Pilates is one of the best ways to maintain mobility, strength, and control during pregnancy. It focuses on breath, alignment, and core stability—all essential for labor and postpartum. The gentle but focused nature of Pilates also makes it easier to transition back into movement after delivery.
  5. Build a postpartum/recovery plan. Most moms have a birth plan, but a recovery plan is also important. This includes rest, as well as gradual movement. Meet with a physical therapist before birth if possible to learn what to expect in those first few weeks and how to safely return to activity. Things like gentle mobility, gentle core work, and pelvic floor exercises can be tailored to your recovery timeline.

 

 

How can we work with you?

 

If you're in the Boston area, I offer personalized, in-home physical therapy to help new moms feel strong and supported during their recovery. I also teach a Postnatal Recovery Class  every Wednesdays at 2:00 PM at Clover Clubhouse in South Boston. This class is designed to help moms regain strength and mobility after childbirth, with a focus on ergonomics, core stability, and pelvic floor strengthening. We also address common postnatal issues like back pain, wrist pain, and diastasis recti through targeted, safe exercises. 

Well, now you know all about the magic of prenatal physical therapy! We hope this post has given you some ideas about how to make your pregnancy a little more comfortable and supported. Remember, it's totally normal to experience aches and pains during this time, but it's also totally okay to ask for help. So if you're feeling like you need some extra support, why not give physical therapy a try? You never know - it just might be the thing that makes all the difference. Happy pregnancy!


Click here to view Danielle's website or here to follow her on Instagram.

Click here to see more from me Boston Newborn & Maternity Photographer