Self-Care Isn’t a Spa Day: 5 Real Ways to Support Your Body This Winter

Winter burnout is real—but “bubble bath culture” won’t fix it.

Let’s be honest: the word self-care has been hijacked. These days, it’s more about scented candles and skincare hauls than real, tangible support for your health. But at Ivoryrose Physiotherapy, we see the effects of burnout, fatigue, pelvic pain and hormonal imbalance every single day—and no amount of herbal tea is going to solve that.

True self-care is about restoring your body from the inside out. It's preventive, evidence-based, and deeply supportive, not performative.

Here are 5 ways to genuinely care for your body this winter, backed by our all-female team of women’s health practitioners.

  1. Prioritise Your Pelvic Floor

    Pelvic floor physiotherapy isn’t just for women who’ve recently had a baby. It’s a vital part of lifelong health.

    If you're dealing with:

    • Urinary leakage when you laugh or sneeze

    • A feeling of heaviness in your pelvis

    • Discomfort during sex

    • Lower back, hip or core weakness

    ...these are red flags that your pelvic floor muscles might need support.

    At Ivoryrose, our experienced physiotherapists offer pelvic health assessments tailored to your unique body, life stage, and goals.

  2. Swap “Rest” For Restoration

    You don’t need more Netflix. You need nervous system regulation.

    Winter naturally slows us down, but many women push harder—only to end up burnt out, anxious, or in chronic pain. True rest is intentional recovery, not collapse.

    Try:

    • Remedial massage therapy to release tension and restore circulation

    • Breathwork or mindfulness exercises to regulate stress

    • Clinical Pilates is designed for pelvic floor and core restoration

    Our team of physiotherapists, massage therapists and exercise physiologists are here to help you rest and rebuild—safely and intelligently.

  3. Support Your Gut, Hormones, And Energy Through Nutrition

    Craving carbs? Living off toast and tea? We get it. But your body needs more.

    Winter is a powerful time to nourish your gut microbiome, stabilise your energy, and support your hormonal health. Poor nutrition is often linked to:

    • Fatigue and brain fog

    • Digestive issues like bloating or constipation

    • Low mood and anxiety

    • Increased inflammation and pain

    If that sounds familiar, it's worth having a chat with our team. Many of our clients benefit from integrated care that supports not only their musculoskeletal concerns but also their digestive and hormonal wellbeing.

  4. Stop Normalising Chronic Pain

    We hear it every day:

“I just thought it was normal after birth.”
“I figured it was just part of getting older.”
“I’ve lived with it for years—I assumed it was too late to fix.”

Pain is common, but never normal. From pelvic organ prolapse to endometriosis, hip instability, tailbone pain, and vulvodynia, our team treats it all—with compassion, clinical care, and no judgment.

You deserve to feel good in your body. And it’s never too late to start.

5. Don’t Wait For The “Right Time” To Prioritise Your Health

There’s no magical window in your calendar that will suddenly open and say, “Now is the time for your wellbeing.” You create that window by choosing it.

Real self-care means booking the appointment, saying no to what drains you, and building strength, not just surviving.

At Ivoryrose, we make it easier with:

  • Same-day and after-hours mastitis treatment

  • Online pelvic floor classes + BUMPFIT

  • Motherhood Connect groups for support + community

  • Clinical, small-group Pilates in a nurturing space

  • Supportive Fit & Strength Gym Classes

  • Expert-led care that treats the whole woman—not just the symptoms.

Ready to Take the First Step?

Your body’s been whispering all winter. It's time to listen. Whether you’re postpartum, perimenopausal, chronically tired or just fed up with feeling off—we’re here to help you reset. Book online here or call our Norwood clinic today.

Kathryn Warr