Pregnancy Discomfort

During pregnancy, women commonly experience pain in five areas: back, hips, pelvis, legs and feet. These areas may experience more pain due to physical and hormonal changes in the body, including: weight gain, which can put stress on the lower back and hips; increased production of the hormone relaxin, which can loosen joints and cause pain in the pelvis and hips; and increased pressure on the legs and feet from the growing uterus.

Here are five exercises that may help alleviate pain during each trimester:

1st Trimester:

1. Pelvic Tilts – You can do these exercises by tilting your pelvis back and forth, which can help relieve lower back pain.
2. Cat-Cow Stretch – You can do this exercise by alternating between arching your back and rounding it, which can help stretch the spine and alleviate back pain.
3. Kegels – You can do these exercises by contracting and relaxing the muscles in your pelvic floor, which can help improve stability and relieve pelvic pain.
4. Wall Angels – You can do this exercise by standing with your back against a wall and moving your arms up and down, which can help stretch the shoulders and relieve upper back pain.
5. Hamstring Stretches – You can do this exercise by sitting on the floor with your legs straight in front of you and reaching for your toes, which can help relieve pain in the back of the legs.

2nd Trimester:

1. Squats – You can do these exercises by standing with your feet shoulder-width apart and lowering your body as if you were sitting back into a chair, which can help relieve lower back pain and improve stability.
2. Pelvic Rocking – You can do this exercise by rocking your pelvis back and forth, which can help relieve hip pain.
3. Butterfly Stretch – You can do this exercise by sitting with the soles of your feet together and gently pressing down on your knees, which can help relieve pain in the inner thighs.
4. Leg Raises – You can do this exercise by lying on your back and raising and lowering your legs, which can help relieve pain in the legs and feet.
5. Swimming – Swimming can be a great low-impact exercise that can help relieve pain throughout the body and improve overall fitness.

3rd Trimester:

1. Waddling – You can do this exercise by walking with your feet turned out to the sides, which can help relieve hip pain.
2. Pelvic Tilts – These exercises can help alleviate lower back pain and improve stability.
3. Leg Lifts – You can do this exercise by lying on your side and lifting and lowering your top leg, which can help relieve pain in the legs and feet.
4. Prenatal Yoga – Prenatal yoga can help improve flexibility and relieve pain throughout the body, including the back, hips, and pelvis.
5. Breathing and Relaxation Exercises – Deep breathing and relaxation exercises can help you manage stress and relieve pain throughout the body.