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5 exercises that can prevent (and relieve!) pregnancy pain
NPR • • health
Key Points:
- Pregnancy often brings physical discomforts like hemorrhoids, leg cramps, and sciatica due to shifts in the body's internal pressure systems, but many of these issues can be prevented or alleviated through targeted exercises.
- Physical therapist Krystle Howald recommends five key movements—such as banded walks, glute bridges, bird dogs, and Romanian deadlifts—to build strength and balance, which can reduce common pregnancy aches when done regularly throughout pregnancy.
- Strengthening the deep core and pelvic floor muscles early in pregnancy can help prevent issues like pelvic girdle pain, urinary leakage, and diastasis recti, with exercises tailored to each trimester.
- In the third trimester, the focus shifts to pelvic floor stretching exercises like happy baby, child's pose, cat-cow, and diaphragmatic breathing to prepare for a successful delivery.
- Pregnant women should aim for 150 minutes of moderate-intensity physical activity weekly, incorporating these movements safely and stopping immediately if experiencing dizziness, shortness of breath, or chest pain.
