Common Pregnancy Pains and How a Pelvic Floor Physical Therapist Can Help 

Pregnancy and Common Discomforts

Pregnancy is a beautiful, life-changing experience, but it often comes with a variety of aches and pains. Whether it's your first pregnancy or your fourth, each pregnancy brings its own set of symptoms and challenges.

As a pelvic floor physical therapist, I often work with pregnant women to help manage common discomforts that can interfere with daily life. Here are some of the most frequent pains and discomforts I see, along with tips on how you can ease them. Remember, these are general recommendations. For personalized guidance, feel free to book a free virtual consultation with me!

1. Low Back Pain

   Low back pain is one of the most common complaints during pregnancy—and for good reason! As your pregnancy progresses, your body changes rapidly: you're carrying extra weight, walking and moving differently, and your abdominal muscles are being stretched. At the same time, you’re likely juggling daily responsibilities, such as caring for other children, preparing for a baby, or managing your usual tasks.

   Low back pain may be felt during everyday movements, such as getting in and out of bed, standing up from a chair, carrying groceries, or rolling over in bed.

What you can do:

• Incorporate mobility exercises such as cat-cow, thread the needle, and seated trunk rotations to improve back flexibility.
• Engage in strengthening exercises that target your core, back, and glutes to help support your spine and pelvis.

2. Pain Down the Hip/Leg

   This pain can range from a dull ache to sharp, electric sensations, and may even be accompanied by numbness or tingling. In some cases, women may experience loss of strength in their legs, difficulty with bowel or bladder movements, or incontinence. If this happens, seek medical attention immediately, as it could be a sign of a more serious issue, like nerve compression.

   For most women, however, leg and hip pain is caused by nerve irritation, often due to the growing uterus or hormonal changes during pregnancy.

What you can do:

• Stretching can help relieve tension in the hips and legs. Try gentle hip flexor and hamstring stretches.
• A sacroiliac joint belt or belly support band can also provide relief, especially if the pain is related to pelvic instability.

3. Round Ligament Pain

   Round ligament pain is sharp or stabbing pain felt in the lower abdomen or hip area. It occurs when the ligaments supporting the uterus stretch to accommodate the growing baby.

What you can do:

• Gentle stretching and pelvic tilts can help ease discomfort in this area.
• Positioning matters! Avoid sudden movements that could trigger the pain, and use pillows to support your body when sleeping to relieve pressure on the ligaments.

4. Pelvic Pain

   Pelvic pain can vary significantly and may include discomfort in the tailbone, pubic bone, sacroiliac joints, or vaginal area. These symptoms can result from hormonal changes, postural changes, or the growing weight of the baby.

What you can do:

• Engage in pelvic floor exercises to strengthen, lengthen and support the pelvic muscles, which can help alleviate pressure and discomfort.
• Hip and pelvic mobility exercises, such as the child’s pose or butterfly stretch, can also help reduce pelvic tension.

Treatment & Staying Healthy During Pregnancy

While some discomfort is a natural part of pregnancy, there are several ways you can take proactive steps to prevent or reduce these pains:

1. Mobility Training

   Maintaining back mobility is essential to reduce stiffness and tension. Incorporate movements like cat-cow, thread the needle, and seated trunk rotations into your daily routine to improve spinal flexibility and alleviate discomfort.

2. Strength Training

   Building strength in your back, core, and glutes is crucial to supporting the extra weight and maintaining balance. Incorporate exercises like bridges, clamshells, side steps, step-ups, and dead bugs to target these key areas. Strong muscles are the best defense against pregnancy-related aches and pains!

3. External Support

   A belly support band or sacroiliac joint belt can provide extra stability and relief, especially as your belly grows and your posture shifts.

4. Walking

   Don’t underestimate the power of walking! Walking is a low-impact exercise that improves cardiovascular health, strengthens muscles, and helps relieve low back pain. Plus, it’s great for your mental well-being! It’s also been shown through extensive research to help alleviate low back pain.

When to Seek Help

If you’re experiencing extreme pain, bleeding, or any symptoms that feel unusual or concerning, please seek medical help immediately. These general tips are not a substitute for professional medical care. And if you're not sure where to start with exercises, or which ones are right for you, consider booking a free virtual consultation or asking your doctor for a referral to a pelvic floor physical therapist.

Pregnancy can bring about a lot of physical changes and discomforts, but with the right strategies, you can stay healthy, comfortable, and active throughout your journey. If you’re dealing with any of these symptoms or have concerns about your pregnancy health, don’t hesitate to reach out for professional help.