3 Women’s Health Hacks You Need to Know
Small changes, big impact:
Strengthen your core, ease pain, and support your feet for lifelong health
Between busy careers, family life, and everything in between, it’s easy to put your own health last. For many women, it’s not until pain, stiffness, or fatigue sets in that they realise they’ve been running on empty for too long.
You might be surprised to learn:
- Around 60% of women continue to experience core muscle dysfunction well after childbirth.¹
- 70% of women show signs of postural issues, like rounded shoulders, compared to just 50% of men.²
- And women are more likely to suffer from foot pain and conditions like bunions or hammertoes, especially after pregnancy.³
But here’s the empowering part: so much of this can be prevented or improved.
At Gladesville Healthcare, we believe that women’s bodies, in all their beautiful shapes and stages, deserve personalised care, expert support, and proactive solutions. There’s no one-size-fits-all approach to healthcare, which is why our team tailors treatment plans to your lifestyle, movement goals and health needs.
Here are three evidence-based ways to stay strong, pain-free, and active for the long run.
Women's Health Hack #1:
Strengthen Your Core
Why it matters:
Many women experience weakened core muscles, particularly after pregnancy. This can lead to instability, lower back pain, poor posture, and fatigue, even years later. Hormonal changes and softer connective tissue also play a role, making it even more important to rebuild strength.
What to do:
Gentle, targeted movements like pelvic tilts, diaphragmatic breathing, and deep core activation exercises can rebuild strength from the inside out. Avoid high-impact exercises too soon, and focus instead on quality movement and alignment.
Who can help:
A physiotherapist, sports chiro and exercise physiologist can design a core-strengthening plan that supports your body, whether you’ve recently given birth or it’s been decades. It’s never too late to rebuild.
Women's Health Hack #2:
Ease Hip & Lower Back Pain
Why it matters:
Hip and lower back discomfort can stem from muscle imbalances, sedentary lifestyles, or alignment issues. Postural shifts after childbirth, changes in body composition, and long hours sitting at a desk can all contribute.
What to do:
Daily mobility work can make a real difference. Try stretching your hip flexors, building glute strength with bridges and clams, and improving posture with upper back exercises. Chiropractic care can help get your spine moving more efficiently, and massage can release tight muscles.
Who can help:
A chiropractor, physiotherapist, or remedial massage therapist will assess your movement patterns and create a personalised approach for relief.
Women's Health Hack #3:
Take Care of Your Feet
Why it matters:
Many women have naturally flatter arches or wider forefeet. Hormonal changes, especially during pregnancy and menopause, can affect foot structure, and wearing shoes that are not the correct fit can lead to problems such as corns, callous and foot pain. This can impact your balance, posture and everyday comfort.
What to do:
Choose correctly fitting footwear and limit high heels where possible. Strengthen your feet with simple at-home exercises like toe scrunches and arch lifts. Orthotics may be recommended to reduce pain, and regular foot checks can prevent issues from progressing.
Who can help:
A podiatrist or physio can assess your feet and guide you with footwear advice, custom supports, or rehab exercises.
Bonus Tip: Navigating Menopause with Strength and Strategy
If you’re entering perimenopause or menopause, you might have started to experience some changes. Maybe your energy feels different, your sleep isn’t what it used to be, or your joints feel a little less stable. These changes are completely normal, and you’re not alone.
The good news? There’s a lot you can do to feel strong and supported through this stage.
Simple, consistent movement really does make a difference. Regular resistance training, mobility work, and a tailored plan designed for your body can help you maintain strength, protect your joints, and stay active and confident, not just now, but for years to come.
You’ve supported others, now it’s time to support yourself. And we’re here to help.
Let’s Find What Works For You
Whether you’ve just had a baby, are juggling a full calendar, or simply want to feel your best, your health deserves attention and care. You don’t have to live with pain, stiffness or discomfort.
At Gladesville Healthcare, our team can build a tailored treatment and prevention plan based on where you’re at, and where you want to go. Our proven health hacks for women focus on practical, personalised strategies to help you move better, feel stronger, and stay pain-free.
Contact us and book your personalised session today.
Reclaim your strength – your way!
References
- Spitznagle TM et al., Core Muscle Function in Postpartum Women – Journal of Women’s Health PT
- Dunk NM et al., Gender differences in postural control – Human Movement Science
- Mickle KJ et al., Age and gender effects on foot structure – J Foot Ankle Res
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