WHO IS FOR
Who is this for?
Mothers managing repeated carrying, feeding and sitting
Those sitting or working for long periods
Those returning to movement after inactivity
MOM WELL
Loading MOM WELLMOM WELL
Loading MOM WELLPain and movement
A short programme explaining common contributors to back and neck discomfort, with adaptable mobility and strengthening routines.
WHO IS FOR
Mothers managing repeated carrying, feeding and sitting
Those sitting or working for long periods
Those returning to movement after inactivity
PROBLEMS
Neck pain or stiffness
Shoulder or upper-back discomfort
Mid- or lower-back discomfort
Pelvic discomfort with sitting or movement
BENEFITS
The programme focuses on understanding, progression and safe practice—not isolated exercises without context.
Programme curriculum
Module 1
Identify triggers and begin with a simple comfort routine.
1. Start here
9 min
2. Understanding pain and movement
13 min
3. Gentle relief routine
18 min
Module 2
This is general educational and rehabilitation content, not a substitute for individual medical assessment. Seek clinical clearance for a high-risk pregnancy or concerning symptoms, and stop for sharp pain, bleeding, dizziness or unusual shortness of breath.
Understand everyday pain triggers
Gradually restore comfortable movement
Strengthen muscles supporting the back and shoulders
Build a short sustainable routine
INCLUDES
Clear education about pain and movement
Mobility routines for the neck, back and pelvis
Progressive trunk and upper-body strengthening
Short movement breaks for busy days
REQUIREMENTS
A small, safe space to move
Comfortable clothes and drinking water
Practical strength for repeated daily tasks.
1. Upper-back strength
19 min
2. Trunk and hip strength
22 min
3. Lifting and carrying strategy
15 min
Module 3
Manage load and build a routine that fits your day.
1. Busy-day movement breaks
12 min
2. A plan for flare-ups
11 min
3. Your long-term routine
10 min