Moving with Intention: Supporting Your Body as Your Bump Grows
Pregnancy is a time of incredible transformation. As your baby grows, so does the demand on your body. From postural shifts to changes in balance and mobility, moving with intention can help ease discomfort, build strength, and support you through each stage of pregnancy. Incorporating a mix of strength training, yoga, mobility work and plenty of walking can help you stay strong, supple, and pain-free as your bump grows.
Common Physical Complaints During Pregnancy (and How Movement Helps)
1. Lower Back Pain
As your belly expands, your centre of gravity shifts forward, often leading to an exaggerated curve in the lower back (lordosis). This can cause tightness and discomfort.
Try This:
Strength: Pelvic tilts strengthen the deep core and provide relief for an aching lower back.
Yoga: Cat-Cow stretches help to mobilise the spine and reduce tension.
Mobility: Hip circles on an exercise ball can improve lower back flexibility and relieve stiffness.
2. Pelvic Girdle Pain (PGP)
The hormone relaxin softens ligaments in preparation for birth, which can lead to instability and discomfort in the pelvis. If you’re struggling with this, my top tip is to see an experienced Chiropractor as with PGP, one joint becomes stiff and stops functioning normally, which causes irritation in the surrounding muscles and joints due to their overcompensating.
Try This:
Strength: Inner Thigh Press and Bridge engage the glutes and outer hips to stabilise the pelvis.
Yoga: Gentle wide-knee Child’s Pose and reclined Butterfly provide relief without over-stretching.
Mobility: Release the muscles of the glute by rolling a tennis ball around your butt cheek against the wall.
3. Tight Hips & Reduced Mobility
With a growing belly, hip flexors and surrounding muscles can become tight, leading to discomfort and restricted movement.
Try This:
Strength: Squats and deadlifts strengthen the glutes and the posterior chain.
Yoga: Low lunges and Pigeon Pose (with modifications) stretch out the hip flexors.
Mobility: Seated hip rotations keep the joints moving freely.
4. Rib & Upper Back Pain
Postural changes and rib expansion can create tension in the upper back, affecting breathing and comfort.
Try This:
Strength: Bent-over reverse flys with light weights or resistance bands help strengthen the upper back and improve posture, reducing strain on the ribs.
Yoga: Thread-the-Needle Pose provides a gentle spinal twist to release tension.
Mobility: Thoracic rotations and wall angels improve spinal mobility and help maintain upper body mobility.
5. Wrist & Hand Pain (Carpal Tunnel Syndrome)
Fluid retention and hormonal shifts can compress the median nerve, leading to numbness and tingling in the hands.
Try This:
Strength: Gentle wrist-strengthening exercises with light resistance.
Yoga: Wrist stretches and modifications (e.g., fists instead of palms in weight-bearing poses).
Mobility: Nerve-gliding exercises to encourage circulation and movement in the hands.
The Power of Intentional Movement
Rather than simply "exercising," moving with intention means tuning in to what your body needs at each stage of pregnancy. By combining strength, flexibility, and mobility, you can create a well-rounded movement practice that supports your body through pregnancy and beyond.
Remember, every pregnancy is different. Always listen to your body and modify movements as needed. If anything feels uncomfortable or painful, seek guidance from a qualified prenatal movement specialist, physiotherapist or chiropractor.
Embrace movement, nurture your body, and prepare for birth with strength and confidence.