The Mama Physio

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The Mama Physio

Musculoskeletal, Women’s, Men’s and Pelvic Health Physiotherapist. Clinical Pilates instructor based in Melbourne, Australia

26/12/2025

The last month in snaps 📸
I’ve got to say, going from 0–1 was definitely easier than going from 1–3.

The upside? Wayyyy less anxiety about the little things (are they breathing?! what TOG do I dress them in? etc). I can’t believe these things haven’t even taken up any brain space yet, when it’s all I used to thing about!! But doing everything twice is HARD.

I’ve had to make decisions purely to make life easier. For example, I would love to breastfeed, but there just isn’t enough time in the day (especially with a toddler), so I’m exclusively pumping - which means others can help with feeds.

We’ve also stuck with the special care nursery feed/sleep routine, which definitely has its pros… and cons (I know you get it). If I was truly feeding on demand I’d literally not leave the couch and we wouldn’t get any sleep.

I’m always outnumbered. I can’t just “pop out” to the shops like I did with my first. And I can’t leave all three kids with my husband, or mum, for a day (yet!!).

This isn’t me complaining, it’s just me sharing the raw side of life right now. Because Instagram is only ever a curated snippet of reality 🫶🏼

25/12/2025

🎄Merry Christmas from The Jenkins 🎄

Thank you for being part of The Mama Physio community - your trust, support and messages never go unnoticed.
Here’s to rest, family time and moving into the new year feeling strong and supported ✨

Wishing you a safe, restful and joy-filled Christmas with your loved ones 🫶🏼

22/12/2025

Comment “DRAM” below and I’ll send you a link to the full blog post debunking some common myths!!

So much of what you hear about diastasis recti online is confusing - and honestly, unnecessary fear-inducing.

If you’ve ever been told your core is “damaged” or that certain movements are “forever off limits”… this is for you.

The truth? A lot of the anxiety around abdominal separation comes from outdated advice and common myths, not solid evidence.

I’ve broken down what we actually know in my latest blog - so you can feel informed, confident, and supported in your recovery.

Save this post to come back to later, and share it with a mum who needs the reassurance 🤍

pregnancy

17/12/2025

Comment “ME” below and I’ll send you the 50% off code 👟💬

Mama, if you’ve been thinking about returning to running postpartum but feel unsure where to start - this is for you.

I’m so excited to share the 12-Week Postpartum Return to Run Program, created specifically for mums by Sophie F**t (runner, podiatrist, run coach, and fellow mama who truly gets it).

This is not a generic running plan. It’s a safe, structured, postpartum-specific program that meets you exactly where you’re at - whether you’ve never run before or you’re finding your way back after baby.

✔️ No guessing ✔️ No “am I doing too much?” anxiety ✔️ Just expert guidance from someone who specialises in postpartum return to running

And for a limited time… 🎉 50% OFF for the next month 🎉 (Usually $85 - now just $42.50)

Your strong, confident running comeback starts here. Comment “ME” and I’ll send you the code 💪

11/12/2025

Let’s talk about pregnancy coccyx pain ⚡️ because ‘just deal with it’ is NOT the answer.

Here are 7 physio-approved strategies I use with my patients to reduce tailbone pain and improve sitting tolerance during pregnancy ❤️‍🩹.

Did you experiencing coccyx pain? Let me know about your experience below 👇

💪🏼 For a Physio-led rehab program check out my MOVE Pelvic Girdle and Back Pain Relief program today with a 7 day FREE trial! Check out the link in bio ✨

04/12/2025

Doing Kegels religiously but STILL leaking?
👉 SWIPE to find out one of the reasons your pelvic floor isn’t healing.
Plot twist: More Kegels might NOT be the answer. 😳

📌 SAVE this so you can come back to it and send to a friend in need!

Have you experienced any of these issues? Let me know below 👇

27/11/2025

Hands up if you’ve had a baby and had sore wrists? 👀

“Mummy thumb” (De Quervain’s) is SO common postpartum — and it’s not something you just have to ‘push through’.
 Your baby is only getting heavier, so early tweaks make a huge difference.
Swipe through for 6 simple things you can start today to calm the pain and protect your wrists long-term.

I’d love to know your best tips and tricks to help! Comment below 👇
 Save this for later (your future self will thank you 🙃).

24/11/2025

POSTPARTUM COMPRESSION GARMENTS!
My MOST requested postpartum item both online + in clinic.

Swipe to see all the options on offer and which may be most ideal for you.

Discounts for you👇
— 15% off “MAMAPHYSIO15”
— 15% off “MAMAPHYSIO15”
— $15 off “MAMAPHYSIO15”

Save this for your postpartum checklist ✔️

23/11/2025

50% OFF YEARLY MEMBERSHIPS 🎉

The biggest MOVE App sale of the year is officially live.

Comment “SALE” below to receive the discount code straight to your inbox 💌

17/11/2025

💪 YES to crunches after birth!

Research shows gentle abdominal curl-ups can support healing, improve back pain, and even help with diastasis recti when done safely.

Remember: your post-baby body isn’t meant to “bounce back.” It’s a new normal, and that’s worth celebrating.

📚 Gluppe et al., 2023 • Kaya & Menek, 2023 • Keshwani et al., 2019

10/11/2025

Documenting the first couple of weeks with the twins at home 🏡 📸

06/11/2025

Here are my hospital bag essentials… as a Women’s Health Physiotherapist! (Not sponsored)

A bit late as I didn’t exactly have my bag properly packed when going into hospital but better late than never!! Also second time round I have a much better idea of what I’d actually use too!

SUPPORT GARMENTS
✅ Medical grade compression leggings
✅ Tummy tube
✅ Compression socks

FEEDING
🍼 Breast pumps .baby
🍼 your colostrum
🍼 Breast ice packs
🍼 Feeding pillow .au
🍼 Nursing pads
🍼 Ni**le cream
🍼 Silver soothing cups .baby

FOR MUM
💓 Comfy button down PJs
💓 Leakfree cami and bras
💓 Bamboo underwear
💓 Disposable postpartum underwear
💓 XL phone charger and AirPods
💓 Lip balm
💓 Extra soft and stretchy leggings and lounge pants

OTHER
✨ Hydration support .co
✨ Stool softeners such as movicol and coloxyl
✨ XL drink bottle
✨ Snacks
✨ Peribottle

FOR BABY
🐣 Going home outfit
🐣 Swaddle sacks with TOG rating
🐣 Dummies
🐣 Singlets with snaps
🐣 Onesies with 2 way zips
🐣 Warm blanket .bub
🐣 Present for older sibling from baby
🐣 Baby bath oil and moisturiser for first bath

Save AND comment below to tell me what else you loved in your hospital bag! 👇

Address

Clifton Hill
Melbourne, VIC
3068

Website

http://Www.themamaphysio.com.au/

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Jessica Kostos aka. The Mama Physio

B Physio (Honours) (Uni Melb) Post Grad Cert Physio (Continence & Pelvic Floor) (Uni Melb)

Certified APPI Pilates Instructor

APA Dry Needling and AACP Acupuncture for Women’s Health qualifications

Professional Memberships

Australian Physiotherapy Association (APA)

APA Women’s, Men’s and Pelvic Health Interest Group

The Continence Foundation of Australia – Physiotherapy Group

The Health Care and Professions Council (HCPC) member, UK

Pelvic, Obstetric & Gynaecological Physiotherapy Group (POGP) affiliate member. UK

The Chartered Society of Physiotherapists (UK)

Jess is a Physiotherapist and Pilates instructor. She graduated with Honours at The University of Melbourne in 2012, and has since completed post graduate qualifications in Pelvic Floor Physiotherapy.

Jess has gained extensive experience working in both the public and private sectors throughout Australia and the U.K. She has recently returned from the U.K. where she was working for the Australia Physiotherapy and Pilates Institute (APPI) as a Consultant Physiotherapist, mentoring a team of Women’s Health physiotherapist’s. She also worked for the APPI Education team as a course educator, sharing her knowledge of Pilates to healthcare professionals throughout England and Scotland.

In Australia she has worked in private practice, Pilate’s studios, and in a large community hospital as part of a multi-disciplinary maternity team, both on the ward and in the outpatient department. During this time she won an award for her quality improvement project to reduce wait-times for the Physiotherapy Ante-natal Clinic.

Jess has a special interest in treating women’s health, pelvic and spinal conditions. Her clinical approach combines evidence-based physiotherapy with clinical Pilates, dry needling, education and specific exercise rehabilitation to treat, manage and promote well-being. She is passionate about helping people of all ages achieve their optimal physical health and well-being.

Outside of work you will find Jess running along the Yarra River, on a netball court, sourcing out the best coffee shops, or in the Pilates studio inventing new moves for her clients.