How parents can support their bodies through recovery and strength with Alyssa Matheson
Ep. 80 on the All Figured Out Podcast
Why Your Body Feels Off After Kids (And What to Do About It)
If you’ve ever woken up a year postpartum wondering why your neck, back, or pelvic floor suddenly feels like it’s giving out on you, you’re not alone. As parents, we carry the physical (and mental) load daily, often ignoring our own well-being in the process. That’s why I sat down with Alyssa Matheson, a physiotherapist specializing in active recovery and pelvic health, to unpack what’s really going on in our bodies after kids and how we can support ourselves through movement, recovery, and strength.
Meet Alyssa: Physio, Mom, and Recovery Expert
Alyssa’s journey into physiotherapy wasn’t the traditional "I always knew I wanted to be a physio" kind of story. She initially set her sights on medical school but pivoted when she realized that patient interaction and hands-on care were her passions. With a background in competitive sports and a deep appreciation for movement, she found herself drawn to physiotherapy. Now, she works with parents and active individuals at Vitae Health & Sport in North Vancouver, helping them get back to what they love—without pain.
What Does Recovery Actually Mean?
"Recovery" is a bit of a buzzword these days, with wearable devices tracking our metrics and social media pushing active recovery routines. But, as Alyssa explains, recovery isn’t one-size-fits-all. It’s about understanding what your body needs and aligning your movement with your goals. For some, that means returning to high-intensity exercise, while for others, it’s simply being able to lift their child without pain. Recovery is about meeting yourself where you’re at, without guilt or pressure to "bounce back."
The Truth About Pelvic Health (Hint: It’s Not Just Kegels)
One of the biggest misconceptions Alyssa tackles in her practice is the idea that all women should be doing Kegels. Not true! Pelvic health is more nuanced than that. Your pelvic floor is part of a system—your core, diaphragm, and deep back muscles all work together to support movement. Some people need to strengthen their pelvic floor, while others need to relax it. If you’re experiencing symptoms like leaking, lower back pain, or a feeling of heaviness postpartum, it might be time to see a professional.
How to Pick Up Your Kids Without Wrecking Your Back
Parents—let’s talk about how we’re lifting our kids (because those 30-40 pound "kettlebells" are not getting any lighter). Alyssa walks us through a better way to lift:
Get close to your child – Instead of bending at the waist and rounding your back, bring them closer to you first.
Hinge at the hips – Engage your glutes and legs rather than relying solely on your lower back.
Engage your core and pelvic floor – Think of your "canister" (core system) staying strong and stable as you lift.
Use your breath – Exhale as you stand to create more support for your spine.
Strength Training is a Game-Changer for Parents
Strength training is finally having its moment, and for good reason. Alyssa explains how it’s one of the best things parents can do—not just for muscle tone, but for bone density, endurance, and overall resilience. If you’re picking up kids, carrying groceries, and running on little sleep, you need strength more than ever. And don’t worry—lifting weights won’t make you "bulky." It will make you feel strong and capable (and help prevent injuries down the line).
How to Fit Recovery and Movement Into Busy Parent Life
So, how do we actually fit this into our chaotic schedules? Alyssa recommends embracing movement snacks—small bursts of activity spread throughout the day. Whether it’s stretching while your coffee brews, doing squats while brushing your teeth, or going for a walk during nap time, it all adds up. And if you miss a workout? Don’t sweat it. Just get back to it when you can. Consistency over perfection wins every time.
Final Thoughts: Your Body Deserves Support
If you’re feeling off, in pain, or struggling to get back to what you love, don’t ignore it. Your body does so much for you—give it the care and attention it deserves. Whether that means seeing a physiotherapist, adding in some strength training, or simply taking more movement breaks throughout the day, small changes make a big impact over time.
Want to connect with Alyssa? Check out her clinic Vitae Health & Sport in North Vancouver. And if this episode resonated with you, share it with a fellow parent who needs to hear it!
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About Andrea Barr, host of All Figured Out
Andrea is a certified career and life coach for parents. Through her coaching, she supports parents in finding better work-life rhythms so they can continue to grow personally and professionally without sacrificing family time.
Connect with Andrea via Instagram here.
