Common pregnancy aches such as hemorrhoids, leg cramps, and sciatica can be alleviated or even prevented by building balance and strength in key areas of the body. Certified personal trainer Amy Kiefer and fitness instructor Holly Keskey-Koester demonstrate exercises that can help. By strengthening the muscles that stabilize the hips and engaging the deep core, women can reduce their risk of pregnancy-related pain.
Physical therapist Krystle Howald, who runs Expecting and Empowered, a platform focused on pregnancy and postpartum workouts, recommends five movements that can ease pain for women in every trimester. These exercises include banded walks, side-lying leg lifts, lateral lunges, glute bridges, and bird dogs.
Pregnancy Pain Prevention
The exercises can help women maintain lateral hip control, reduce pelvic pain, and prevent back or sciatica pain. For example, banded walks can help avoid the “pregnancy waddle,” a common gait that can lead to pelvic pain or worsen back or sciatica pain. To do banded walks, step into a resistance band with the band above each ankle, and step out to one side with one leg, stretching the band, then bring the other leg to meet the first leg.
Glute bridges are another exercise that can help strengthen the muscles that stabilize the hips. To do glute bridges, lie on your back with your knees bent and feet flat on the floor, squeeze your glutes, engage your core, and drive your heels into the floor to raise your hips up to the ceiling. This exercise can help reduce pelvic pain and prevent back or sciatica pain.
The deep core, or transverse abdominis, is also an important area to focus on during pregnancy. This deep layer of abdominal muscle wraps around the spine, helping to hold in internal organs and keep the body upright. Exercises like bear crawls, side planks, and bird dogs can help engage the deep core and reduce aches and pains later in pregnancy.
Broader Implications
The Centers for Disease Control and Prevention recommends that pregnant women engage in 150 minutes of moderate-intensity physical activity per week. By incorporating these exercises into their strength regimen, women can reduce their risk of pregnancy-related pain and improve their overall health. Dr. Ana Cepin, director of community women’s health at Columbia University Irving Medical Center, advises women to stop exercising if they experience dizziness, shortness of breath, or chest pain.
The importance of exercise during pregnancy cannot be overstated. By building balance and strength in key areas of the body, women can reduce their risk of pregnancy-related pain and improve their overall health. As physical therapist Krystle Howald notes, many pregnancy-related issues are preventable with the right exercises and techniques, and women can take control of their health by incorporating these exercises into their daily routine.
