http://www.sarahboughtwoodosteopath.co.nz/

Sarah Boughtwood Osteopath, 50 East Coast Road, Milford, Auckland (2026)

11/03/2026

The Rollercoaster of Pregnancy 🤍

Pregnancy is often described as a magical and special time… and it absolutely can be.

But the truth is, it can also be really hard at times.

The tiredness, nausea, aches and pains, hormonal changes, poor sleep, and the mental load of preparing for a baby can feel overwhelming.

Some days you might feel excited and glowing, and other days you might just be counting down until bedtime.

And that’s completely normal.

You can be incredibly grateful to be pregnant and still not enjoy every part of it. Both feelings can exist at the same time.

Pregnancy is a huge physical and emotional journey, and every woman experiences it differently. Being kind to yourself, listening to your body, and asking for support when you need it is so important.

If pregnancy is feeling like a bit of a rollercoaster right now, just know you’re not alone 🤍

10/03/2026

Postpartum Shoulder Pain – You’re Not Alone 🤱

Many new mums experience shoulder and upper back pain after having a baby, and it’s often something that slowly creeps in over the first few weeks or months.

𝗬𝗼𝘂 𝗺𝗶𝗴𝗵𝘁 𝗻𝗼𝘁𝗶𝗰𝗲:
• Aching or tightness through the shoulders and upper back
• Pain between the shoulder blades
• Neck stiffness or headaches
• Discomfort when feeding, holding or rocking your baby
• Pain when lifting the capsule, pram or nappy bag
The reality is that new mums spend a lot of time feeding, holding, settling and looking down at their baby, often in positions that place extra strain on the shoulders and upper back.

Over time, this can lead to muscle tension, joint stiffness and ongoing discomfort.

𝗢𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽 𝗯𝘆:
• Releasing tension in the shoulders, neck and upper back
• Improving movement and posture
• Helping your body adapt to the new physical demands of motherhood
• Providing advice on feeding and holding positions to reduce strain

Looking after your body is just as important as looking after your baby. If shoulder pain is creeping in, you don’t have to push through it.

📆 𝗕𝗼𝗼𝗸 𝗮𝗻 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁 𝗼𝗻𝗹𝗶𝗻𝗲 to relieve your shoulder pain and enjoy motherhood!

08/03/2026

Reminder to Move Your Body 🤍

Whether you’re pregnant, postpartum, or simply juggling a busy life, it’s easy to spend long periods sitting — at a desk, in the car, or on the couch after a long day.

But our bodies are designed to move, not stay still for hours at a time.

𝗥𝗲𝗴𝘂𝗹𝗮𝗿 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗵𝗲𝗹𝗽𝘀 𝘁𝗼:
• Improve circulation
• Reduce muscle stiffness and aches
• Support joint health
• Boost energy levels
• Support mental wellbeing

If you’ve been sitting for a while, try adding small movement breaks throughout your day. It doesn’t have to be complicated or time-consuming.

𝗦𝗶𝗺𝗽𝗹𝗲 𝘄𝗮𝘆𝘀 𝘁𝗼 𝗺𝗼𝘃𝗲 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆:
• Take a gentle 5–10 minute walk
• Do a few easy stretches for your back, hips, or neck
• Add a few at-home exercises like squats, glute bridges, or light mobility work
• Stand up and move around every 30–60 minutes

These little moments of movement add up and make a big difference to how your body feels.

Your body will thank you for it 🤍

05/03/2026

A little “about me” for anyone new here 🤍

I’m Sarah — mum of two beautiful humans (11 and 8), and I’ve been an osteopath for over a decade.

I specialise in treating pregnant and postpartum mums… although that very often turns into treating the whole family too (partners, grandparents, busy mums juggling it all). The only ones I don’t treat are little ones under 5.

Motherhood is one of the most incredible transitions, with some many rewards and beautiful moments — but let’s be honest, it can also be physically demanding, emotionally stretching and downright exhausting at times.

That’s why I love what I do.

Supporting women through pregnancy, birth preparation, postpartum recovery and beyond isn’t just my clinical focus — it’s something I deeply care about. I’ve walked the road myself, and I understand that the juggle of parenthood is very real.

𝗜𝗻 𝗺𝘆 𝗰𝗹𝗶𝗻𝗶𝗰 𝘆𝗼𝘂’𝗹𝗹 𝗳𝗶𝗻𝗱:
• Gentle, individualised treatment
• A safe space to feel heard
• Honest conversations
• A few laughs along the way
• And a focus on keeping you as comfortable and supported as possible

Because when mum feels better, everything feels more manageable 🤍

If you’re navigating pregnancy, postpartum or the busy seasons of motherhood and your body is asking for support, I’d love to help.

https://www.sarahboughtwoodosteopath.co.nz/book-online

04/03/2026

However you are feeding your baby — breastfeeding, expressed milk, combination feeding or formula 🤍 — your posture matters.

Because no matter where the milk comes from… your body is still doing the work.

𝗙𝗲𝗲𝗱𝗶𝗻𝗴 𝗰𝗮𝗻 𝗺𝗲𝗮𝗻:
• Sitting for long periods
• Looking down repeatedly
• Rounding through your shoulders
• Holding the same position for 20–40 minutes (or longer)
• Feeding multiple times a day (and night)

𝗜𝘁’𝘀 𝗻𝗼 𝘀𝘂𝗿𝗽𝗿𝗶𝘀𝗲 𝘀𝗼 𝗺𝗮𝗻𝘆 𝗺𝘂𝗺𝘀 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲:
• Neck pain
• Upper back ache
• Shoulder tension
• Wrist or thumb pain
• Headaches
• Mid-back burning between the shoulder blades
Often I hear, “I didn’t realise how much feeding would hurt my body.”

✨ 𝗔 𝗳𝗲𝘄 𝘀𝗶𝗺𝗽𝗹𝗲 𝗽𝗼𝘀𝘁𝘂𝗿𝗲 𝘁𝗶𝗽𝘀:
• Bring baby up to you — not you down to baby
• Use pillows to fully support arms and elbows
• Sit back into the chair rather than perching forward
• Keep both feet flat on the floor
• Gently roll shoulders back and down before latching
• Change positions regularly if you can

Small tweaks can make a huge difference over weeks and months of feeding.

If you’re dreading feeds because of the aches and pains, please don’t just push through. Osteopathic treatment can gently relieve tension through your neck, shoulders, ribs and upper back, and help your body feel supported again.

Feeding your baby shouldn’t come at the cost of your own comfort 🤍

If you’re struggling, I’d love to help — you can book online anytime.

03/03/2026

🌿 Swiss ball exercises - Pregnancy 🌿

Using a Swiss ball in pregnancy is such a gentle, effective way to stay mobile and supported 🤍
It helps with posture, pelvic mobility, core activation and can even ease lower back and hip tension.

Here are my top 5 Swiss ball exercises for pregnancy:
𝟭 𝗣𝗲𝗹𝘃𝗶𝗰 𝗖𝗶𝗿𝗰𝗹𝗲𝘀
Sit tall on the ball with feet wide and flat on the floor.
Gently circle your hips clockwise for 30–60 seconds, then change direction.
✨ Benefits:
• Improves pelvic mobility
• Eases lower back tightness
• Encourages baby into a good position later in pregnancy

𝟮 𝗣𝗲𝗹𝘃𝗶𝗰 𝗧𝗶𝗹𝘁𝘀 (𝗥𝗼𝗰𝗸𝗶𝗻𝗴)
Sit upright and gently rock your pelvis forward (arch slightly) and then back (tuck tailbone under).
✨ Benefits:
• Relieves lower back discomfort
• Encourages awareness of neutral pelvis
• Great for core engagement

𝟯 𝗦𝘂𝗽𝗽𝗼𝗿𝘁𝗲𝗱 𝗦𝗾𝘂𝗮𝘁𝘀
Stand with the ball between your lower back and a wall.
Slowly squat down (within comfort) and return to standing.
✨ Benefits:
• Strengthens glutes and legs
• Supports pelvic stability
• Prepares your body for birth

𝟰 𝗚𝗲𝗻𝘁𝗹𝗲 𝗕𝗼𝘂𝗻𝗰𝗶𝗻𝗴
Sit upright and gently bounce or rhythmically move up and down.
✨ Benefits:
• Relieves pelvic pressure
• Helps with stiffness
• Can be soothing in late pregnancy

𝟱 𝗦𝗲𝗮𝘁𝗲𝗱 𝗠𝗮𝗿𝗰𝗵𝗶𝗻𝗴
Sit tall and slowly lift one foot a few centimetres off the floor, then lower and alternate sides.
✨ Benefits:
• Activates deep core muscles
• Improves balance
• Supports pelvic stability

💡 𝗧𝗶𝗽𝘀:
• Choose the correct size ball (hips slightly higher than knees when seated)
• Keep movements slow and controlled
• Stop if you feel pain, dizziness, or pressure that doesn’t feel right

A little movement goes a long way in pregnancy — and a Swiss ball is such a simple way to stay comfortable and strong 🤍
If you’d like more personalised guidance around pregnancy exercise or pelvic discomfort, I’m always here to help.

01/03/2026

Jaw pain can be surprisingly debilitating… and in pregnancy or postpartum it can feel even worse 🤍

𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗻𝗼𝘁𝗶𝗰𝗶𝗻𝗴:
• Aching around your jaw or ears
• Clicking or popping when you open your mouth
• Pain with chewing or yawning
• Headaches that seem to start near your temples
• Neck and shoulder tightness alongside jaw discomfort
You’re not imagining it — and you’re definitely not alone.
Jaw pain often relates to tension in the muscles around the jaw (TMJ), neck and upper back. Stress, hormonal changes, clenching your teeth (especially at night), posture changes in pregnancy, or feeding posture postpartum can all contribute.

✨ 𝗛𝗼𝘄 𝗼𝘀𝘁𝗲𝗼𝗽𝗮𝘁𝗵𝗶𝗰 𝘁𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽
Osteopathic treatment looks at more than just the jaw itself. I gently assess and treat:
• The jaw joint (TMJ)
• Surrounding muscles
• The neck and upper back
• Rib and shoulder mechanics
• Overall posture
By improving movement and reducing muscular tension, we can help calm the irritation and allow your body to settle and heal.

✨ 𝗧𝗵𝗶𝗻𝗴𝘀 𝘆𝗼𝘂 𝗰𝗮𝗻 𝘀𝘁𝗮𝗿𝘁 𝗱𝗼𝗶𝗻𝗴 𝗻𝗼𝘄
• Be mindful of clenching — keep teeth slightly apart, tongue resting softly on the roof of your mouth
• Avoid chewy or very hard foods for a short period
• Apply gentle warmth to tight muscles
• Check your feeding or desk posture
• Gentle neck and upper back mobility exercises
Small changes can make a big difference.

If your jaw pain is lingering, worsening, or starting to trigger headaches, it may be time to get it properly assessed. You don’t have to push through discomfort.

If this sounds like you, I’d love to help. You can book online and we’ll work together to get you more comfortable 🤍

https://www.sarahboughtwoodosteopath.co.nz/book-online

25/02/2026

Lower back pain in pregnancy 🤍 You are not imagining it… and you are definitely not alone.

As your pregnancy progresses, your body is constantly adapting. Your bump grows, your centre of gravity shifts, and hormones soften ligaments to prepare for birth. All of this increases the load through your lower back and pelvis.

✨ 𝗖𝗼𝗺𝗺𝗼𝗻 𝘀𝘆𝗺𝗽𝘁𝗼𝗺𝘀 𝗜 𝗵𝗲𝗮𝗿 𝗶𝗻 𝗰𝗹𝗶𝗻𝗶𝗰:
• Aching across the lower back
• Pain when rolling in bed
• Discomfort bending forward or lifting
• Pain after sitting for long periods
• That “tight and tired” feeling by the end of the day

𝗪𝗵𝘆 𝗱𝗼𝗲𝘀 𝗶𝘁 𝗵𝗮𝗽𝗽𝗲𝗻?
– Postural changes as your bump grows
– Increased joint mobility from pregnancy hormones
– Weak or fatigued glutes and deep core muscles
– Prolonged sitting or standing
– Lifting toddlers (because life doesn’t stop 🤍)

✨ 𝗧𝗵𝗶𝗻𝗴𝘀 𝘆𝗼𝘂 𝗰𝗮𝗻 𝘁𝗿𝘆 𝗮𝘁 𝗵𝗼𝗺𝗲:
• Gentle daily walking
• Glute bridges and supported squats
• Using a pillow between your knees in bed
• Avoiding twisting while lifting
• Taking sitting breaks every 30–45 minutes
• Light heat to tight muscles

Building strength through your glutes, legs and deep core can make a huge difference in supporting your lower back as pregnancy progresses.
Osteopathic treatment can also help by improving joint mobility, reducing muscle tension and helping your body adapt more comfortably to the changes of pregnancy.
You don’t have to just “put up with it” because you’re pregnant.
Pain is common — but it’s not something you have to push through 🤍

24/02/2026

A little bit of exercise goes a LONG way 🤍

In both pregnancy and postpartum (once you’ve been cleared to move — not immediately after birth), gentle, consistent exercise can make a huge difference to how you feel in your body.
You don’t need intense workouts.
You don’t need hours in the gym.
You just need consistency.

✨ 𝗪𝗵𝘆 𝗯𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗺𝘂𝘀𝗰𝗹𝗲 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗺𝗮𝘁𝘁𝗲𝗿𝘀 𝗶𝗻 𝗽𝗿𝗲𝗴𝗻𝗮𝗻𝗰𝘆:
• Supports your changing posture as your bump grows
• Reduces strain on your lower back, hips and pelvis
• Helps stabilise your pelvis as hormones soften ligaments
• Improves stamina for birth
Strong glutes, legs and back muscles quite literally help carry the extra load.

✨ 𝗘𝗮𝘀𝘆 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀 𝘆𝗼𝘂 𝗰𝗮𝗻 𝘀𝘁𝗮𝗿𝘁 𝘄𝗶𝘁𝗵:
𝗜𝗻 𝗽𝗿𝗲𝗴𝗻𝗮𝗻𝗰𝘆:
• Bodyweight squats
• Glute bridges
• Wall sits
• Bird-dog (opposite arm/leg reach on hands and knees)
• Side-lying leg lifts
• Seated rows with a resistance band
• Daily walking
• Pelvic floor connection work

𝗣𝗼𝘀𝘁𝗽𝗮𝗿𝘁𝘂𝗺 (𝗮𝗳𝘁𝗲𝗿 𝗮𝗽𝗽𝗿𝗼𝗽𝗿𝗶𝗮𝘁𝗲 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆 𝘁𝗶𝗺𝗲 𝗮𝗻𝗱 𝗰𝗹𝗲𝗮𝗿𝗮𝗻𝗰𝗲):
• Pelvic floor connection work
• Heel slides
• Glute bridges
• Sit-to-stand from a chair
• Wall push-ups
• Resistance band rows
• Gentle core work focusing on deep abdominal control
Start with bodyweight. Add light weights or bands gradually. Even 10–15 minutes, 3–4 times a week, adds up.

✨ 𝗧𝗵𝗲 𝗮𝗱𝗱𝗲𝗱 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲:
• Improved circulation and reduced swelling
• Better sleep quality
• More stable blood sugar levels
• Reduced risk of persistent back and pelvic pain
• Improved mood and mental wellbeing
• Greater confidence in your body

Muscle isn’t about aesthetics — it’s about resilience.

As a mum of two and osteopath working with pregnant and postpartum women for over a decade, I see daily how much better bodies cope when they have a foundation of strength behind them.

Small efforts. Big long-term impact 🤍

20/02/2026

Postpartum shoulder pain 🤍 Why does no one warn you about this one?

You’ve just grown and birthed a baby…
And suddenly your shoulder is aching.

So many new mums tell me:
• “It hurts when I lift the capsule.”
• “My shoulder burns during feeds.”
• “I can’t lie on that side anymore.”
• “It aches into my neck and upper back.”

In those early weeks (and months), your shoulders are working overtime:
🤍 Feeding posture
🤍 Carrying your baby
🤍 Rocking and settling
🤍 Pushing the pram
🤍 Sleeping in awkward positions

Add in hormonal changes (hello ligament laxity), fatigue, and reduced core support — and it’s the perfect storm for irritation through the shoulder, neck and upper back.

Common postpartum patterns I see include:
• Rounded shoulders
• Tight chest muscles
• Overactive upper traps
• Weak mid-back support
• Rib and diaphragm restriction

🤲 How osteopathic treatment can help

Osteopathic treatment focuses on restoring balance through the whole upper body — not just the sore spot.

Treatment may include:
• Gentle joint mobilisation
• Soft tissue release
• Rib and thoracic spine work
• Improving shoulder blade mechanics
• Reducing neck tension

Plus simple, practical advice on:
• Feeding positioning
• Baby-carrying setup
• Stretches you can do in 2–3 minutes
• Strengthening to rebuild support

Postpartum shoulder pain is common.
But it’s not something you need to “just put up with.”

Your body has done something incredible.
It deserves support while it recovers 🤍

19/02/2026

Lower back pain 🤰You don’t have to just “live with it

Lower back pain is one of the most common reasons people walk into my clinic — whether you’re pregnant, postpartum, desk-based, lifting little ones, or training hard.

It can feel like:
• A constant dull ache
• Sharp pain when bending or standing
• Stiffness first thing in the morning
• Pain rolling in bed
• Discomfort after sitting too long
• Pain that spreads into the hips or glutes

Often, lower back pain isn’t just about the lower back.

It can be influenced by:
• Pelvic alignment
• Hip mobility
• Glute strength
• Core support
• Rib and diaphragm movement
• Posture and daily habits

🤲 How osteopathic treatment helps

Osteopathic treatment looks at how your whole body is moving — not just where it hurts.

Using gentle, hands-on techniques, I work to:
• Improve joint mobility
• Reduce muscle tension
• Support pelvic balance
• Improve circulation
• Restore better movement patterns

For my pregnant and postpartum mums, we also consider how hormonal changes, ligament laxity, and feeding/lifting positions are contributing.

You’ll also leave with practical advice — simple stretches, strengthening exercises, and small daily changes that make a big difference.

Lower back pain is common.
But it’s not something you have to push through.

If your back has been “niggly” for a while, this is your gentle reminder that support is available 🤍

📅 Book an appointment online

18/02/2026

👶 The first few weeks of motherhood 🤍 The surprises no one fully prepares you for...

Those early newborn days are magical… and messy… and emotional… often all within the same hour.

Here are some of the unexpected surprises I see (and experienced myself as a mum of 2):

✨ The beautiful surprises
• The overwhelming love that can hit you in waves
• The newborn scrunch and milky cuddles
• How strong and capable your body actually is
• The quiet 3am feeds that feel strangely special
• The pride in doing something completely new

And then… there are the parts you might not love as much:

🤍 The harder surprises
• Hormones that feel like a rollercoaster
• Crying — sometimes for no clear reason
• Night sweats
• Headaches
• Afterbirth cramps
• Feeling touched out
• Wondering “am I doing this right?”
• Missing your old routine or freedom
• Physical aches in your neck, back, ribs and wrists from feeding and lifting

The emotional changes in those early weeks are heavily influenced by the sudden drop in hormones like Oestrogen and Progesterone after birth — and it can feel intense.

Please know:

• It’s normal to feel grateful and overwhelmed.
• It’s normal to adore your baby and miss your old life.
• It’s normal to need support.

And if you ever feel persistently low, anxious, disconnected, or not yourself — reach out to your GP, midwife or support network. You are not meant to do this alone 🤍

Motherhood is beautiful.
Motherhood is stretching.
Motherhood is a transition — physically and emotionally.

Be gentle with yourself in those early weeks. You’re healing, learning, and loving all at once.

Sarah Boughtwood Osteopath

11/03/2026

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18/02/2026

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