Your daily routine in pregnancy: little tips to reduce pain and improve mobility

El embarazo está lleno de cambios, grandes y pequeños. Es posible que haya esperado náuseas matutinas y compras de cunas. Pero los dolores y molestias con las actividades diarias pueden ser una sorpresa desagradable. El dolor pélvico y lumbar es común debido a cambios en la postura, cambios hormonales que aflojan los ligamentos para ayudar a prepararse para el parto, debilidad muscular, factores estresantes de la vida y más. 

Aquí, aprenda qué causa las molestias del embarazo y cómo pequeños cambios en su rutina diaria y ejercicios pueden ayudar a reducir el dolor y mejorar la movilidad durante el embarazo.

Nota: La actividad física segura y moderada es buena para usted y su bebé, pero trate de no forzar actividades que empeoren el dolor.

Small changes to your daily routine

It’s important to change positions more frequently during pregnancy. Sitting or standing in the same position for a long period of time can lead to muscle strain, circulation problems, back pain, and more. Instead, break chores or activities into smaller tasks to prevent fatigue. You might also benefit from pregnancy support garments, such as belly bands and belts, which can support your posture during pregnancy. 

If certain activities or movements are giving you trouble as your baby grows, these small adjustments can help. 

Getting in and out of bed

• Keep your knees together and turn slowly onto your side or back. 

• When adjusting or scooting while in bed, roll onto your back and press through both feet equally to raise your bottom and reposition yourself.

• When standing up from a lying position, turn on your side, draw both knees toward your chest and let your legs gently drop off the bed. Sit up by pushing yourself up with your hands. Avoid bending forward at your waist.

Getting dressed 

• Sit in a chair or on the bed if it’s painful or difficult to stand on one leg while dressing.

• To put your shoes on, sit and cross your legs in a figure four position to reduce abdominal and pelvic floor strain. 

Going up and down stairs 

• Take the stairs one at a time. 

• If you have pain in one leg, lead with your less painful leg. When going down stairs, lead with the more painful leg. (If you have new pain or swelling in a leg, discuss it with your provider.)

• If stairs are painful while facing forward, try going sideways one step at a time. 

• Use the railing for extra support.

• Modify your daily routine to limit how often you have to go up and down stairs each day. 

Walking 

• Your growing belly might cause you to widen your stance in the classic pregnancy “waddle.” This can cause tension in your low back and hips. Try taking smaller steps. (Imagine walking while wearing a pencil skirt.) 

• Engage your abdominal muscles slightly while walking to improve stability.

• If walking continues to be painful, talk to your provider or a physical therapist for additional recommendations or exercise modifications.

Sitting

• If it’s painful, avoid sitting on the floor. Use a chair or couch instead.  

• When sitting in a chair, keep both feet flat on the floor. Avoid crossing your legs, which can put more strain on your joints. 

Getting up and down from the floor 

• From a side-sitting position, place one leg in front of you and come to a half-kneeling position. If you feel unstable, increase the distance between your legs and use a stable surface (a couch or heavy, sturdy chair) for balance as needed.

• Place your hands on your thigh or sturdy object, activate your abdominals, pelvic floor, and gluteal muscles and think “nose over toes” as you use your legs to push yourself up to standing position. 

• Exhale or blow out as you rise.

• Make sure you have your balance before taking a step. 

Lifting objects from below your waist level 

• Before lifting an object (20-25 pounds or less), make sure you feel balanced and are wearing supportive shoes. 

• Get close to the object and keep your feet hip-width apart or slightly wider. 

• Distribute your weight equally across both your legs and bend your knees. Do not bend forward from your trunk or hips. 

• Activate your abdominal and pelvic floor muscles before lifting the object using your legs.

• Try not to overuse your arm muscles and avoid sudden motions and twisting your trunk.

What causes pregnancy discomforts?

You may experience discomfort during daily activities due to:

• Hormone changes that loosen supportive ligaments in your low back and pelvis (the sacroiliac, or SI, joints) in preparation for labor and delivery. This is normal and healthy, but it can strain the muscles and joints in your back and cause pain. If you had back pain before pregnancy you might be at higher risk of experiencing back pain during pregnancy. It’s more likely to happen earlier in your pregnancy.

• Sciatic nerve pain. Your sciatic nerve runs from your lower back into your leg and foot. Pressure from normal pregnancy weight gain can lead to sciatica: sharp, shooting, or burning pain that starts in the low back and travels down your leg.

• Shifting center of gravity. As your baby grows, your center of gravity shifts forward to compensate. Resulting changes in your posture can increase the stress on joints, nerves, and muscles in your back.

• Weaker abdominal muscles. Your expanding uterus causes abdominal muscles to separate (called diastasis recti). This reduces support for your pelvis and spine and can contribute to back pain.

• Pelvic floor issues. Your pelvic floor is a bowl-shaped group of muscles that stretches like a hammock at the bottom of your pelvis and supports your vagina, uterus, bladder, and rectum. During pregnancy, these muscles experience additional strain, which can impact their function during daily activities, exercise, or toileting (urination and bowel movements). 

• Stress. The normal stress of pregnancy and daily life can make your back muscles tense, leading to pain and muscle spasms.

Physical therapy and exercise for pregnancy discomforts

Prenatal physical therapy and exercise can improve muscle coordination, strength, and flexibility, and help address pregnancy-related symptoms. A physical therapist can help you manage musculoskeletal pain, strengthen core muscles, improve the strength and mobility of your pelvic floor, develop a personalized exercise program to progress safely, prepare for delivery, and more.

When to see a physical therapist during pregnancy

Many common conditions can occur during pregnancy. Talk to a physical therapist if you have any of these symptoms:

• Back, hip, or pelvic pain  

• Pain in the front of your pelvis (over your pubic bone), such as when standing on one leg, putting on or taking off your pants, or getting in or out of bed 

• Leaking urine or bladder incontinence 

• Urinary urgency and frequency

• Difficulty with urination (problems starting your urine stream or completely emptying your bladder)

• Problems with bowel movements, including frequent constipation, hemorrhoids, fissures, difficulty completing or pain with bowel movements, or leaking feces (even staining your underwear)

• Pain during or after sexual activity

• Pelvic pressure or a feeling of bulging or heaviness in your vagina

• Diastasis recti (stretching of the abdominal muscles during pregnancy)

• Hip and pelvis instability due to pregnancy hormones that relax your ligaments 

How Hinge Health can help you

If you have pelvic pain or symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Inanir, A., Cakmak, B., Hisim, Y., & Demirturk, F. (2014). Evaluation of postural equilibrium and fall risk during pregnancy. Gait & posture, 39(4), 1122–1125. doi: 10.1016/j.gaitpost.2014.01.013. 

2. Lou, S., Chou, Y., Chou, P., Lin, C.,   Chen, U., & Su, F. (2001). Sit-to-stand at different periods of pregnancy. Clinical biomechanics (Bristol, Avon). 16. 194-8. doi: 10.1016/S0268-0033(00)00114-5. 

3. Katonis, P., Kampouroglou, A., Aggelopoulos, A., Kakavelakis, K., Lykoudis, S., Makrigiannakis, A., & Alpantaki, K. (2011). Pregnancy-related low back pain. Hippokratia, 15(3), 205–210.  

4. Posture During Pregnancy. (n.d.). Cleveland Clinic. Retrieved May 23, 2022, from https://my.clevelandclinic.org/health/articles/6913-pregnancy-correct-posture--body-mechanics#:~:text=Distribute%20your%20body%20weight%20evenly 

5. Pregnancy-related Pelvic Girdle Pain Guidance for Health Professionals. (n.d.). https://pogp.csp.org.uk/system/files/pogp-pgppros_1.pdf