Anna Birch Physio
Private Physiotherapist in Bury St. Edmunds, Suffolk

Specialising in Women’s Health, Pregnancy & Postnatal Physiotherapy, Menopause MOTs, Musculoskeletal Physiotherapy & Post Operative Rehabilitation

In Clinic & At Home Physio

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Menopause MOTs coming soon! These provide a comprehensive pelvic health and musculoskeletal assessment targeted at any symptoms you may be having, empowering you though your menopause journey... more details to follow soon!

Hi, I'm Anna

I have had over 15 years physiotherapy experience; gaining a wealth of knowledge by working in the NHS, private practice and serving in the RAF. I am passionate about helping and empowering women of all ages to overcome any symptoms that are affecting their quality of life.

I am able to offer both in-clinic appointments in Bury St. Edmunds and at-home appointments in the surrounding areas of Suffolk. I specialise in women's health and musculoskeletal physio - including Mummy MOTs, pregnancy and postnatal physiotherapy, post operative rehab and sports injuries.

If you are wondering "are there any physiotherapists near me?", please do get in touch...

More about Anna

Physiotherapy Treatments Offered

Anna offers a range of specialist physiotherapy services. She will conduct a full individualised initial assessment to give you a full diagnosis and explanation of symptoms, and work with you to determine a plan for management.

Treatments Include:

Physiotherapy at Home
Home visits bring expert physiotherapy services to the comfort of your home - these are available in Bury St Edmunds and the surrounding areas. Perfect for new mums, those with limited mobility or busy schedules, or if you want help planning a rehab program in your home environment.

Women's Health Physiotherapy
Women's health physiotherapy focuses on a wide range of conditions - including pelvic floor problems such as urinary incontinence, prolapse, pregnancy and postnatal care, pelvic pain and menopause management.

Musculoskeletal Physiotherapy
Whether you’re dealing with a recent onset of pain or you've had pain for a long time, need help managing an injury or guided post operative rehabilitation - Anna can help you. She has extensive experience diagnosing and managing a whole range of musculoskeletal conditions and will create an individualised treatment plan to alleviate pain and restore function.

Sports Injury Rehabilitation
Anna has professional and elite level sports experience and specialises in exercise rehabilitation and strength and conditioning - so can help you come back from injury and return to your sports faster and stronger. From sprains, to tendon injuries sustained in the gym, out running or on the pitch- Anna will help you get back in the game and adapt your training accordingly.

Post Operative Rehabilitation & Recovery
Regain strength and movement after surgery with a carefully structured rehabilitation programs tailored to your needs.

Located in Bury St Edmunds, Suffolk, Anna is committed to helping you achieve your health goals with professional care and expertise. Contact her today to learn more about how she can help with your recovery.

Book online

Anna Birch Physio Women's Health Assessment

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If you have Diastasis Recti, please don’t fall for the minefield of misinformation online…please know:

- It’s a normal change during pregnancy – this is how our body houses the growing baby! A recent study showed 100% of women have diastasis by delivery..
- It takes time to recover – 45% of women still have diastasis 6 months post partum & 2/3 women will improve showing no diastasis at 12 months (regardless of exercise intervention)
- Abdominal exercises are SAFE & there is no evidence to suggest that certain exercises worsen the gap (even crunches, sit ups or planks!)
- Diastasis ‘safe’ programs are not evidence based, and unnecessary. Women with DRA should be exercising and loading the abdominal region.
- Doming of the abdomen between the diastasis occurs when tension builds up and bulges in the central, less supported section of the abdominal wall. We need some tension to make progress with exercise, but the dome created should feel ‘squashy’ not rigid.
- There isn’t evidence supporting a link between diastasis and back pain or pelvic floor problems – some evidence has suggested non causative links with musculoskeletal pain.

This does not mean there isn’t a place for exercise rehab – clinically most women report weakness or a wish to change aesthetic appearance which is completely justified! Applying sufficient, progressive, and consistent load to the abdominal region, with exercises that are tailored to individual need is the approach I follow….

If you are looking for support with diastasis recti or postpartum recovery, DM me for more info or book a Mummy MOT or Women’s Health appointment via my website or ‘book here’ link in my highlights!

5 ideas to keep in mind if you are struggling with body image postnatally ❤️…

Please question advice to sleep only on your left while pregnant!

NHS advice states ‘the safest position to go to sleep is on your side, either the left or right.’. https://www.nhs.uk/conditions/stillbirth/prevention/

There is evidence that links sleeping directly on our back post 28 weeks with still birth, so adopt side sleeping after this point…

For help with managing musculoskeletal pain during pregnancy or postnatally, book an appointment online via my website or ‘book here’ link in my highlights.

Are you pregnant & uncomfortable at night? Check you are doing these 5 tips…cushioning & support are really key. And it’s a MYTH that sleeping on your right side is unsafe, if you are uncomfortable sleeping on your left then it’s ok to change sides. Try optimising the sleep you are getting, even if you are being woken in the night - a cool & dark room, and daily exercises can be helpful!

If it’s pain that’s disturbing you sleep - physio can be helpful so please get in touch! DM or email me or book via my website or ‘book here’ link in highlights.

Whether you’ve just had a C section, or you’re a few years down the line these mobility exercises are great for mobilising the tissues around the scar to reduce localised tightness & pulling.

In the few weeks whilst the wound is closing stick to exercise 1 & 2 within pain free range only. Progress onto exercise 3 once the would has fully healed. Localised pulling or stretching around the area is ok, but don’t push to the point of sharp pain.

Combine this with regular scar massage for extra points!

For more info on optimising postnatal recovery post C section, or managing ongoing pain or discomfort around your c section scar, low back, hip or pelvis- book an appointment via the link in my highlights or via my website.

6 Pregnancy & birth prep tips from specialist women’s health & musculoskeletal physio!

1. Relax pelvic floor muscles
These need to fully relax to make the babies exit as easy as possible! Learn how to use diaphragmatic breathing to connect with your pelvic floor muscles, so you can fully relax them and also contract them when needed!

2. Avoid constipation
If we our bowel get backed up this puts load of extra pressure on out bladder and pelvic floor – which are already dealing with a baby sitting on them. Ensure your are taking in enough fibre and water to keep things moving (2L daily minimum).

3. Practice pushing
Learn how to use you breath to create downward pressure to help push the baby out – doing this when having a poo is a great way to practice!

4. Mental prep for birth
-Try and address any fears, worries or concerns you have regarding birth as much as possible as these can impact your pain levels and how tense you are through your birth experience. Whether it’s your first baby & it’s all new, or maybe you’ve had a traumatic birth experience in the past, share you concerns with others and seek professional support where needed.

5. Mobilise your pelvis and lower back
This can really help with easing pain and discomfort around the hips, pelvis and lower back which get more common as pregnancy progresses – see my previous pregnancy gym ball video! Practising birthing positions which stretch and mobilise are hips & pelvis can make labour more comfortable – as you may need to be in these positions for a long time!

6. Get strong!
If you haven’t tried strength based exercise before – you can definitely start in pregnancy! This doesn’t have to involve the gym – there are thing you can do at home. Improving muscle strength & endurance can reduce labour duration and need for medical intervention (and risk of sustaining severe perineal tears).

If you’d like a support during pregnancy or postnatally, please message me or you can book an appointment for a Mummy MOT, pregnancy or women’s health assessment via my website or booking link in my highlights!

Are you getting back pain as a new mum, or not so new mum? Learning to hip hinge & modify daily repetitive lifting & bending is often key in starting your recovery. It offloads painful structures by keeping you back straight, and you use the big muscles around our hips & backs of legs (glutes & hamstrings) to lower & lift. We can also integrate this with breathing and pelvic floor work, meaning all these key muscles groups start working together to support your lower back.

If you want to learn more about this & get individualised help to manage low back pain - book in for a 1:1 assessment with me at @theselfcentre via my website or ‘book here’ link in my highlights. Please DM with any questions…

Please note - bending our backs, even when lifting & carrying is NOT unsafe or something we should be avoiding, but when we are in pain modifying movements is a useful strategy to help us recover!

Have you already tried previous physio & pelvic floor exercises but you are still getting leaking or incontinence? Here are the most common reasons why this may be the case… If you’d like support working through any symptoms - whether you’re pregnant, recently had a baby or you had a baby years ago I’m here to help. Please DM me to chat or book an appointment via the link in my highlights.

Are you continuing to leak despite working hard on your pelvic floor?

Have you just had a baby & looking for support & guidance on your postnatal recovery? I offer @the_mummy_mot’s at @theselfcentre every Wednesday & Thursday morning - which includes a full postnatal pelvic health assessment, advice & exercises to support your recovery.

Check out this feedback from a lovely lady I saw last week ❤️❤️😊❤️❤️

For further info on my services & to book an appointment online visit my website, or click the ‘Book here’ link in my highlights.

Leaking urine is extremely common – affecting 2/3rd of women at some point in their life span. Postnatally is one of the times when it’s more likely to develop – thanks to a baby (or babies) sitting on the pelvic floor for 9 months! Both vaginal delivery or C section causes trauma to the local muscles (pelvic floor & low abdominal area) which affects pelvic floor function & this takes time to heal. For this reason leaking early on is common, but many also experience it later on when trying to return to previous activities – like running or exercise. Many also experience day to day leaking, especially with coughing, sneezing & laughing.

These issues are treatable, and physiotherapy is evidence based to help!

For guidance on how to manage this, book in for a Women’s Health Assessment via my website or link in my highlights.

5 ways to optimise your C section scar healing!

These techniques work really well together to reduce pain, sensitivity & inflammation, promote flexibility in the scar & surrounding tissues which will reduce tightness!

Assessment of your C section scar is a routine part of my postnatal Mummy MOT. Or if you know you’re going to have a C section, all of these & more are covered in detail in my C section advice sessions.

Visit my website for more info & to book online!

If you’ve had a C-section physio can really help you - here are my top 4 reasons to seek advice! These apply to new C -Section mums & those beyond the post-partum phase too. It’s never too late to work on your goals or try & improve pain & tightness around your scar! DM me with any questions & please share this with other C - section mums!

To book in with me, follow the ‘book here’ link in my highlights or book via my website!

Thanks for these lovely comments! It’s great to have feedback that my sessions have been helpful ❤️

To book an appointment, use the ‘Book here’ link in my highlights or visit my website.

Do you experience any of these? Whether you’re a new mum, or your kids are not so little now - these symptoms are not things that should be accepted as a normal part of having children!

Many of these symptoms may indicate pelvic floor dysfunction - and physiotherapy is an evidence based method of managing this. Lingering or new musculoskeletal pain around the back, pelvis and hips is extremely common - and often due to the huge changes our bodies undergo during pregnancy, following by us using our bodies differently when we have little ones (lots of bending, lifting & carrying)…

Book in to see me for an assessment via my website, or the ‘book here’ link in my highlights.

Are you considering a Mummy MOT but not sure what’s involved? Here’s some more info on what’s included in most Mummy MOTs, however the session will be fully tailored to you if you have different issues or concerns.

Other important points:
• Babies welcome ❤️
• Available at @theselfcentre or home visit
• 6 weeks post is a common time for a Mummy MOT, but it doesn’t matter if it’s later (even years later!)

DM me with any questions, & book online via my website or via the ‘book here’ link in my highlights.

Are you unsure how to do your pelvic floor exercises, or kegals? Hopefully this info helps you make a start!

Like with any exercise - consistency is key to make changes, and you’re not likely to commit to doing them if you’re not sure you’re doing them correctly! If this is the case, or you’ve been doing your exercises for a while & still getting symptoms - it’s time to get things checked. Book an appointment with me via my website or ‘Book here’ link in highlights, or DM me with any questions.

GIFT VOUCHERS NOW AVAILABLE!

Are you stuck for ideas of what to gift a new mum? Here’s a useful guide - they’ll have plenty of baby clothes already, so make your gift something that improves her postnatal experience!

I recently had a request for a gift voucher for a block of my Postnatal Strength Classes - what a great idea! You could also gift them a Mummy MOT postnatal assessment (@the_mummy_mot) - I run clinics weekly @theselfcentre .

A recent review of my class reads ‘it’s done wonders for my physical & mental health after having my third child. She is warm, helpful & knowledgeable, adapting exercises to your needs & incorporating your baby when they just don’t want to be put down.’ ❤️❤️❤️

If you’d like to buy a gift voucher - DM me or email annabirchphysio@gmail.com.

Pregnancy & birth prep tips from specialist women’s health & musculoskeletal physio!

1. Relax pelvic floor muscles
These need to fully relax to make the babies exit as easy as possible! Learn how to use diaphragmatic breathing to connect with your pelvic floor muscles, so you can fully relax them and also contract them when needed!

2. Avoid constipation
If we our bowel get backed up this puts load of extra pressure on out bladder and pelvic floor – which are already dealing with a baby sitting on them. Ensure your are taking in enough fibre and water to keep things moving (2L daily minimum).

3. Practice pushing
Learn how to use you breath to create downward pressure to help push the baby out – doing this when having a poo is a great way to practice!

4. Mental prep for birth
-Try and address any fears, worries or concerns you have regarding birth as much as possible as these can impact your pain levels and how tense you are through your birth experience. Whether it’s your first baby & it’s all new, or maybe you’ve had a traumatic birth experience in the past, share you concerns with others and seek professional support where needed.

5. Mobilise your pelvis and lower back
This can really help with easing pain and discomfort around the hips, pelvis and lower back which get more common as pregnancy progresses – see my previous pregnancy gym ball video! Practising birthing positions which stretch and mobilise are hips & pelvis can make labour more comfortable – as you may need to be in these positions for a long time!

6. Get strong!
If you haven’t tried strength based exercise before – you can definitely start in pregnancy! This doesn’t have to involve the gym – there are thing you can do at home. Improving muscle strength & endurance can reduce labour duration and need for medical intervention (and risk of sustaining severe perineal tears).

If you’d like a support during pregnancy or postnatally, please message me or you can book an appointment for a Mummy MOT, pregnancy or women’s health assessment via my website or booking link in my highlights!

Are you suffering from pelvic girdle pain in pregnancy? Try these tips & hopefully they will help. If you’re struggling to get control of your pain please get in touch - seeking advice early can reduce the chance of things worsening as pregnancy progresses…

If you’ve found this post useful please save this post & share with any others who it could help! If you’d like support with pain or symptoms, or are keen to prepare for birth & optimise postnatal recovery - book in for a pregnancy assessment via my website!

Protein intake is key postpartum! It is recommended you should consume around 2g protein per kg of body weight. It supports:

•Tissue repair & healing (low protein intake has been linked to delayed healing)
• Feeling fuller for longer & reducing cravings
• Milk supply

A good tip is to eat a source of protein for every meal & snack. If you are finding it difficult to hit this level through food sources then try protein supplements.

Check out my stories for some ideas on protein sources…

I’d you’d like further advice on how to optimise postpartum recovery, book in to see me via my website, or come along to my weekly postnatal strength class!

50 % of women will have some degree of prolapse after having a baby – but findings on examination don’t match well with symptoms, which many of these women being symptom free. If you are concerned about prolapse, here is a list of symptoms that are common linked to it. If you do have symptoms, pelvic floor & strengthening exercises are evidenced based to help with symptoms. Sometimes internal support/pessaries may be needed in order to support you returning to your goals.

If you suspect you may have prolapse and would like this checked, or are experiencing any of these symptoms & would help with managing them, please get in touch, or book an appointment via my website.

June is Pelvic Organ Prolapse Awareness months - so here are 3 Key prolapse facts….Prolapse symptoms typically include heaviness or dragging around the vagina, low back or abdominal pain, or feeling/seeing a lump/bulge - often worsened by prolonged standing & walking.

Prolapse is extremely common after having a baby – therefore many women have prolapse and have no symptoms. If you are experiencing symptoms – there are lots of things to explore through physiotherapy which is always aimed at MAXIMISING what you can do, not focusing on a list of CAN’Ts which are listed in most of the outdated info you’ll find online…
often with temporary modifications & building back to your goals. If you suspect you may have prolapse & would like this assessed, or are experiencing symptoms & would help with managing them, DM or email me at annabirchphysio@gmail.com or book online via my website.

Busting myths around exercise in pregnancy is vital - as this misinformation is scaring women & preventing them from doing something that has so many benefits for them & their baby/babies!

Please save, like and share this to spread the word. And please get in touch if you’d like any guidance on exercising through pregnancy.

The health benefits of exercise are well established – and exercising during pregnancy has been show to benefit mum & baby. Here are some of the benefits of exercise in pregnancy!

I fully acknowledge that exercise in pregnancy can be a huge struggle – sickness, fatigue and aches & pains are all very common and these will definitely put us off the idea of exercising! If this is the case for you it’s important to remember that you don’t have to do loads of exercise to get the benefits – just at 10 minute daily brisk walk has been shown to have meaningful benefits.

If you would like further info & support on exercising through pregnancy please get in contact!

Here are my top 4 massage techniques for C section scars! Use unscented oil/cream to avoid skin irritation, and massage with the pads of your fingers/thumb to apply light pressure.

1.  Circular massage - above, below and over the scar (both directions)
2.  Zig zags up and down away from the scar – pulling the tissue away from the scar
3.  Pin & pull – hold an area of scar tissue down with your finger, use your other hand to pull away (both directions) directly over the scar
4.  Skin rolling – pinch some tissue around the scar and roll in all directions up, down and over the scar

Wait until the wound is fully healed (around 6 weeks) before using techniques directly over your scar, but you can start desensitisation techniques around the area as soon as you feel comfortable (see my previous post on C-section scar desensitisation techniques). Massage helps to promote tissue mobility and reduce adhesions in old and new scars, and can assist in reducing the ‘C section shelf’ which is usually caused in part by increased soft tissue tightness around the scar. It doesn’t matter if you had a C-sections many years ago – massage can still be just as valuable!

Checking your C section scar, and going through these techniques & more ways to optimise recovery are a routine part of a Mummy MOT, or online C section advice consultations. Please see my website for more details & to book online (link in highlights).

Many of us are not sure how to do pelvic floor exercises, and struggle to successfully recruit the muscles when they feel they are doing them! This is understandable as the muscles are hard to visualise, and we cannot observe someone else doing them first! Verbal cues can be really useful to help us target our squeezes correctly…

Some cues may really work for you, where as others you won’t get on with. But a recent study showed that ‘squeeze your anus’ was the best cue, so give this one a try! (Ami & Dar 2018)

Have you heard any other good cues? Please comment below ⬇️!

If you’re still confused, and would like any support on your pre or post natal journey please DM me or book in via the link in my highlights, or via my website!

It’s maternal mental health awareness week…

The emotional roller-coaster of having a baby is very different for everyone. Here is a bit of info on different levels of emotional change that may be experienced postpartum. The baby blues- characterised by low mood, restlessness, irritability and anxiety, affects 75-85% of women post birth. This is thought to be due to dramatic hormone changes, combined with lots of sleep deprivation - and usually settles within a few weeks. Some women unfortunately experience longer periods of emotional distress – and this may be combined with birth trauma. Reaching out and talking to someone may be very challenging, but is the first step in trying to manage these feelings.

Please share this post so it reaches more mums, and add anything else that may help others in comments.

Here are all your doming, diastasis & exercise questions answered - this is a common topic in my postnatal strength class! The myths surrounding this topic, including the ‘safe exercise list’ and need to fully avoid doming, often lead to an over cautious approach where not enough load is applied to the abdominal wall to make changes. My approach to diastasis is inspired by @physiodetective - well renowned diastasis physio legend!

If you have any questions, please message me. Or book an appointment via the ‘book here’ link in my highlights or via my website!

Social and mainstream media fuel the idea that women can ‘bounce back’ after having a baby – with pictures & stories of celebs & influencers who have supposedly done so. But bounce back is NOT a thing, and those that try are not doing their bodies any favours… Here is why!

1. Our bodies take & need time to heal & recover!
Tissue trauma, C section incision site, tears, stitches, swelling -all of this takes time to heal. This is why the we need to wait a MINIMUM of 12 weeks before doing impact work or running (including jumping & landing drills to prepare for impact). Those who rush this & run before their bodies are ready risk of sustaining musculoskeletal injury of pelvic health complications.

2. Rest should be prioritised in the first few weeks postpartum
This allows healing & recovery from one of the most challenging things your body will ever go though – whether you had a C section or vaginal birth. Trying to keep off your feet as much as possible in the first 2 weeks – not the time to be rushing back to the gym!

3. Rebuilding back up should be gradual
We initially need to prioritise reconnecting to our core, pelvic floor & breathing, before building these principles into body weight exercises. From there, as long as recovery is on track, you can start to add weight gradually to build back strength. This process takes months and cannot be rushed.

4.     Sometimes we get ‘blips’ in our recovery
Postpartum recovery is often not straightforward and linear – there are so many external factor & barriers to content with!

5.     Comparing yourself to others – especially celebrities & influencers, it not being fair to yourself!
It’s so hard not to compare yourself to others, but it’s not fair as everyone’s circumstances are different – from pregnancies, to birth stories, childcare & family support, general health, age, goals & motivations, fitness level pre-pregnancy….and many more – all of these will impact how quicky we can recover.

Are you looking for guidance & support on your postnatal journey? Book your Mummy MOT via the link in my highlights, or come along to my postnatal strength class!

There is loads we can do to optimise & promote healing post C section – but this advice is not routinely given. So here are my top 5 tips for C section self care!

All of this & more is covered in detail in my NEW online C section consultations – which we can do before or directly after your C section. For more info please see my website – please DM or email me to book (cannot be booked online).

A C section assessment & advice is a routine part of a postnatal Mummy MOT - book this via my website or use the link in my highlights.

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Anna Birch Physio Private Physiotherapist in Bury St. Edmunds, Suffolk

Specialising ​in Women’s Health, Pregnancy & Postnatal Physiotherapy, Menopause MOTs, Musculoskeletal Physiotherapy & Post Operative Rehabilitation

In Clinic & At Home Physio

Physiotherapy Treatments Offered

Treatments Include:

Mummy MOT

Women's Health Physiotherapy

Menopause MOT

Musculoskeletal Physiotherapy

Physiotherapy in Pregnancy

Post Operative Rehabilitation

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Anna Birch Physio
Private Physiotherapist in Bury St. Edmunds, Suffolk

Specialising in Women’s Health, Pregnancy & Postnatal Physiotherapy, Menopause MOTs, Musculoskeletal Physiotherapy & Post Operative Rehabilitation