Exercise regimens can help you feel better, sleep better, maintain healthy circulation, correct posture, release endorphins, and sleep better. Exercise routines can also help prepare your muscles for childbirth and prevent or reduce back and pelvic pain that is common during pregnancy.
Pelvic pain can be managed and prevented with the aid of these exercises. They shouldn’t experience discomfort. For all stretches, try to hold the position for 5–10 seconds before repeating 4–5 times. Exercise more gently if you experience pain. Don’t stretch too far or hold the stretch for too long.
Why Does Your Pelvis Have Pain During Pregnancy?
During pregnancy, some women may experience pelvic pain. This is also known as symphysis pubis dysfunction (SPD) or pelvic girdle pain associated with pregnancy (PGP). PGP is a group of uncomfortable symptoms brought on by stiffness in your pelvic joints or an uneven movement of the joints at the front or back of your pelvis.
Up to one in five pregnant women is thought to experience PGP.
While the exact cause of pelvic pain in some women is unknown, it is believed to be related to a number of factors, including previous pelvic injury, uneven movement of the pelvic joints, and the size or position of the baby.
Factors that may make a woman more likely to develop PGP include:
- A history of lower back or pelvic girdle pain
- Previous injury to the pelvis (for example, from a fall or accident)
- Having PGP in a previous pregnancy
- A physically demanding job
- Being overweight
5 Exercises for Pelvic Pain During Pregnancy
You do not have to put up with pregnancy pain, even if it is in your crotch. To lessen pelvic pain, there are exercises you can perform and mistakes you should stay away from.
#1 Tall Kneeling
Get into a kneeling position, and use a pillow or yoga mat if it hurts your knees. In front of you, hold onto a sizable therapy ball. You could hold onto a chair or a moving stool if you don’t have a ball.
Bring your buttocks to your heels like in the first image while inhaling and relaxing your pelvic floor (as if you were about to let out a little pee or gas). Exhale, squeeze your buttock muscles and gently lift your pelvic floor (kegel) to return to a kneeling position as tall as you can go.
About ten times, repeat this. This is a great stretch for the middle of your back, which is close to your bra line.
Pregnant women are typically advised to perform this exercise to prepare their pelvic floor muscles for labor and the postpartum period. However, it is not recommended for women with an overly tight pelvic floor. Please speak with a physical therapist who can help you with your particular complication if you have a bladder or bowel issue. You may perform kegel exercises in any position.
You should contract your pelvic floor muscles and hold that position for 3-5 seconds to begin the exercise. As you pull up and in, imagine stopping the flow of gas or urine. then let the muscles rest for three to five seconds. Ten repetitions should be made.
By coordinating your breath with the exercise, you can engage your pelvic floor muscles on the exhale and relax them on the inhale. Any of the exercises listed below can be enhanced with Kegels.
#3 Pelvic Circles
Your pelvis and hips will become more flexible as a result of this exercise. Keep the movement small to start with and increase by small amounts as you feel comfortable. You will need a gym or birthing ball. Seated on a birthing or gym ball. You should make a circle with the ball beneath you. Alternate and alter your course.
#4 Child’s Pose With Gym Ball
Use a gym ball or birthing ball to perform the child’s pose stretch.
Kneel on a mat that is on the ground. Your bump will fit better if your knees are wider. Keep your heels on the ground. Place your hands on a gym ball. Slowly move the gym ball forward to stretch your back and shoulders. To open up the left side of your back, flex to the right. Stretch towards the left side to stretch the right side of your back.
#5 Squats With Pelvic Floor Lengthening
Squat down while standing in front of a chair.
You don’t have to squat as low as it appears in the picture; even a tiny mini squat works. Take a deep breath in and relax your pelvic floor as you lower your bottom to the ground. Imagine the birth of a child at this time! Exhale, gently recoil your pelvic floor and squeeze your buttocks together as you stand back up.
- Avoid lying flat on your back during exercise after the first trimester.
- Exercise in a safe environment and avoid uneven terrain. Your center of gravity will change as a result of pregnancy weight gain, which may impair your sense of balance.
- Dress in sturdy footwear.
- Water should be consumed before, during, and after exercise to avoid overheating.
- Never overwork yourself during an exercise session. If you cannot talk while exercising, slow down the activity or take small breaks.
You will feel better with the exercises mentioned above despite the fact that pelvic pain is common during pregnancy. Please get in touch with us if you need help understanding how to perform these exercises or manage your pain. We would be glad to offer advice or respond to any additional inquiries!
When Should I Start Exercising During Pregnancy?
You can start exercising at any time during your pregnancy. Even if you’re used to being active, you may need to modify your routine as your bump grows.
Can You Get in Shape While Pregnant?
Yes, the sooner the better so you have time to benefit from your exercises. Maintaining your fitness level throughout your pregnancy will also aid in your postpartum recovery and lessen some of the aches and pains caused by your body’s ongoing changes. You might need to modify your exercise regimen.