As bodies grow and shift during pregnancy, internal pressure systems can get thrown off, causing a parade of physical discomforts like hemorrhoids, leg cramps, and sciatica that often leave expecting parents asking if this is normal, according to pregnancy and postpartum physical therapists. To help combat these common aches, physical therapist Krystle Howald, who runs the workout platform Expecting and Empowered, has outlined 5 exercises to prevent and relieve pregnancy pain across all trimesters.
“I wish people knew a lot of things are preventable during pregnancy,” Howald says. By building balance and strength in targeted areas, pregnant individuals can alleviate or even avoid many standard physical strains. Experts recommend performing two sets of these movements three times a week as part of a regular strength routine, counting them toward the 150 minutes of moderate-intensity physical activity weekly for pregnant women, which the Centers for Disease Control and Prevention recommends.
The guidance comes alongside advice from Dr. Ana Cepin, director of community women’s health at Columbia University Irving Medical Center, who notes that anyone experiencing dizziness, shortness of breath, or chest pain should stop exercising immediately. Form guidance for the routines is provided by certified personal trainer Amy Kiefer, co-founder of Expecting and Empowered, and fitness instructor Holly Keskey-Koester.
Targeting Hip Stability and the Pregnancy Waddle
That distinctive waddle walk common in advanced pregnancy is actually a physical compensation for added pelvic weight and loosening ligaments preparing for birth. According to Howald, feet and hips slowly drift outward, creating an unnatural gait that can trigger pelvic discomfort or intensify back and sciatica pain. To counteract this, experts recommend side-to-side exercises that preserve lateral hip control.
Banded walks are a primary movement for maintaining this stability. Fitness instructor Holly Keskey-Koester demonstrates the exercise by placing a resistance band above each ankle, maintaining tension with legs slightly bent, and stepping sideways across the length of a yoga mat and back for 20 repetitions.
Additional hip-stabilizing movements include side-lying leg lifts, lateral lunges, and glute bridges. Amy Kiefer demonstrates glute bridges by instructing participants to lie on their back with knees bent, feet flat on the floor about 6 to 8 inches away from the glutes, and palms down. With an optional exercise ball placed between the knees, practitioners squeeze their glutes, engage their core, and drive their heels into the floor to elevate their hips toward the ceiling while gently squeezing the ball for 15 repetitions.
Strengthening the Deep Core and Pelvic Floor
Beyond the hips, strengthening the transverse abdominis—which Howald describes as “like your own personal pair of Spanx”—wraps around the spine to hold internal organs and maintain an upright posture. Working this deep abdominal layer also supports the pelvic floor muscles, which must eventually open during childbirth.
Pelvic floor physical therapist Janelle Frederick notes that maintaining a strong pelvic floor during pregnancy helps prevent issues such as urinary leakage and hemorrhoids. During the first trimester, movements like bear crawls, side planks, and bird dogs can further reduce aches and pains when practiced alongside daily stretching.
Health professionals emphasize that maintaining moderate, structured physical activity supports maternal comfort throughout gestation. And don’t forget to take a little time to stretch every day.
