While pregnancy can be an exciting and beautiful time in a woman’s life, most women will experience some type of back or pelvic pain associated with the strain of carrying a growing and developing child around for nine months in the front of their bodies.

Reports suggest that more than two-thirds of pregnant women will suffer from back pain and one-fifth experience some type of pelvic pain. During pregnancy, the changes in your body will effect the way it feels. Your center of gravity changes, your muscles respond differently, and your joints will be less stable to allow for your pelvis to spread as the baby grows.

But don’t despair! There is solid evidence that suggests that exercise can not only relieve these symptoms during pregnancy, but it can help strengthen muscles and ease the pain of labor as well!

Even just as much as gentle stretching can go a long way in relieving your painful symptoms. It will help improve your spinal function and decrease the chances of muscle spasms. It is recommended that pregnant women participate in a healthy exercise regime that consists of cardiovascular workout and strength and flexibility training.

The benefits of exercise don’t stop at just relieving your pain either. Often exercise leads to boosts in energy – something most pregnant women are in desperate need of, an easier labor, and faster recovery after birth. Exercise can also help alleviate the symptoms of depression during pregnancy and post partum. Exercise can also have a positive effect on the developing fetus according to a recent study done by Kansas City University of Medicine and Biosciences in the United States.

Cardiovascular exercise should be kept to mild to moderate for most pregnant women. You can try walking, swimming, dancing, yoga, biking, pilates, or water aerobics. Generally, it’s recommended that you exercise 3 – 5 times a week for about 20 to 45 minutes. Just remember that even a little exercise is better than none, so even if you just have time to take a 10-minute walk, this can still have positive effects on your pain.  

Of course, you should be very careful that you don’t over do it and exhaust yourself. Listen to your body and if you feel like you need to stop – stop! Some things to look out for are fatigue, dizziness, heart palpitations, vaginal bleeding, unusual pain, uterine contractions, and shortness of breath.

Also you need to keep in mind what your core temperature is and be careful not to overheat. Temperatures greater than 102.6 degrees F could cause serious problems with the developing fetus. So on hot days, it’s better to keep your exercises indoors in the air conditioning or opt for a cool swim instead.

Stretching plays an extremely important role in relieving your back and pelvic aches and pains. Stretch your back out by sitting on the floor on your hands and knees with your legs apart, and your hands on the floor positioned just a little bit in front of your head. Then simply sit back on your knees and stretch your arms out in front of you. You should feel the stretch along your spine. If you need extra support, place a small pillow or cushion under you.

Stretch out your pelvis by sitting down with your back against the wall for support. Bring the soles of your feet together in front of you and then slowly push down on your knees to feel the stretch. Remember, don’t force it! It will take time to work on this stretch until you are comfortable with it.

Strengthening your muscles can also help relieve your pain and help you during labor. A few strength training exercises to try include the following:

Pelvic Tilts: These will help strengthen your abdominal muscles and relieve pelvic pain. Start by lying on your back with your knees bent and your feet on the floor. Now try to flatten your lower back so that it rests against the floor so that there is no space between your back and the floor. Make sure your buttocks are completely relaxed so you isolate the abdominal muscles.

Kegels: Kegels will help strengthen your pelvic floor muscles. To do this exercise, try to imagine you are stopping the flow of urine and flex your vaginal muscles upward. Squeeze those muscles for a few seconds and then relax. Remember to breathe while doing this exercise to keep the flow of oxygen going. It’s also important that you don’t actually do this while urinating as that can increase the chances of a urinary tract infection.

Wall Squats: This will work your abdominal muscles, buttocks, and thigh muscles. Stand against a wall with your feet apart and about a foot away from the wall. Now press your lower back against the wall and squat down like you were going to sit down. Hold that position for a few seconds and then slowly come back up.

While exercise can help relieve your pain, it’s important to take a moment to talk about what you can do to avoid hurting yourself in the first place. Here are five things you can do to avoid pain during pregnancy:

1. Be aware of your posture. As your pregnancy progresses, women tend to lean back because of that extra weight in your uterus. This puts a lot of strain on your back and pelvic muscles.
2. Don’t bend over from the waist. If you need to pick something up off the floor, squat down and bend your knees, making sure your back is straight.
3. If you have to stand for long periods of time, place one foot on a box or stool.
4. Wear low-heeled shoes. Avoid high heels and flats and choose a shoe with good arch support.
5. Sleep on your side. For extra support, place a pillow between your legs.

Now you’re ready to combine a healthy exercise routine with the above recommendations. Of course, before starting any type of exercise regime, it’s important to discuss it first with your doctor. Once he or she gives you the green light to get started, keep in mind the following:

1. Remember to start gradually. You are not running a marathon and there’s no need to do too much too soon. If you’ve been inactive before your pregnancy, it’s going to take a little to work yourself up to even moderate exercise. Give yourself time and have patience with yourself. Even 5 minutes a day is a good start. Try adding 5 minutes at a time until you can go for 30 minutes.
2. Invest in comfortable clothing and a good supportive bra that you can exercise in.
3. Drink plenty of water. Remember you need to be careful you don’t overheat or get dehydrated.
4. Don’t force yourself if you’re not feeling well. You’ll only do yourself more harm than good.
5. Stay out of hot weather and instead choose to exercise in cool air conditioned buildings.
6. Above all, listen to your body and if you feel dizzy or sick, stop exercising immediately. If your symptoms persist call your doctor.

Your body is going through a multitude of changes that can be exciting and painful at the same time. By making sure your body is fit and ready for the stress pregnancy can put on you, you can avoid and relieve some of the pain and discomfort you feel.

About the writer

Dr Kevin Lau is a Chiropractor and Nutritionist. In 2006, he was awarded the "Practitioner of the Year Award" by the Straits Time, Singapore. To date, Dr. Lau has successfully treated patients with scoliosis, slipped disc, sciatica and other chronic conditions such as diabetes or heart disease without drugs or surgery. Special offer for readers check www.spinal.com.sg for more details.