Pregnancy Pain: Practical Tips for Moms-to-Be
The journey of pregnancy, while exciting and full of anticipation, can sometimes be overshadowed by pain. When you bring up these discomforts with friends or even your OB-GYN, you may often hear, “Oh, that’s just part of being pregnant.” But I see it differently. While pain is common during pregnancy, that doesn’t mean it’s normal or something you just have to endure!
In this blog post, we’ll explore the most typical types of pain during pregnancy, look at what might be causing them, and—most importantly—I’ll share some tips to help you feel better.
Is Pain Really “Normal” During Pregnancy?
Pain is your body’s way of sending a message that something isn’t right. Think about it: if you accidentally burn your hand, the pain signals your brain to pull away because it’s not safe to stay there. Similarly, during pregnancy, pain is often your body’s way of telling you that something is out of balance.
Musculoskeletal pain, for example, is often treated locally—by applying heat or cold, massaging, or using a cream. These approaches can bring short-term relief, but they don’t usually address the root cause. Long-term solutions require looking at the body as a whole system.
For instance, some muscles might be overworked and tight, while others are underused and weak. Joints may not be functioning optimally, or muscle coordination could be off. In response, your body compensates, and that’s often where pain starts.
Imagine your body as a team. In every team, there are “hard workers” who take on extra tasks, and there are “slackers” who do the bare minimum. If a project fails, it wouldn’t make sense to blame the hard workers, right? The same goes for your body: when a weak muscle doesn’t pull its weight, another muscle compensates, overexerting itself and leading to pain.
This concept is a cornerstone of the Body Ready Method, a holistic approach gaining popularity in the U.S. It focuses on strengthening underused muscles, releasing tension in overworked areas, and improving overall body balance. The result? Your body functions more harmoniously—and as a bonus, the exercises that reduce pain during pregnancy often make childbirth easier, too!
Now let’s dive into the most common types of pregnancy pain and how to manage them.
Back and Lower Back Pain
Back pain is one of the most frequent complaints among pregnant individuals—so much so that about one-third experience it. Unfortunately, for around 9% of expectant parents, the pain can be severe enough to disrupt daily life. This is not something to brush off!
Lower back pain during pregnancy can result from several factors:
Pelvic Asymmetry: If your pelvis is misaligned, it can strain the surrounding muscles and ligaments.
Weak Abdominal Muscles: These muscles play a vital role in stabilizing your core. When they’re not strong enough, your back muscles have to compensate, leading to overuse and pain.
Posture: Overarching your lower back (pushing your hips forward) can shorten the lumbar muscles, causing discomfort. On the flip side, tucked under tailbone can also contribute to pain.
Modern sedentary lifestyles, or conversely, repetitive physical labor, often exacerbate these issues. The extra curve in the lower back (lordosis) and the growing belly’s weight further shift the pelvis forward, increasing strain.
What Can Help?
Targeted Exercise: Strengthen your core and work on muscle balance through specialized physical therapy.
Mindful Movement: When bending, use your hips instead of rounding your back.
Neutral Posture: Align your body so that your hip joint is over your ankle, and your chest is stacked above your pelvis.
Breathing Exercises: Slow, intentional breaths that expand your ribcage (not just your belly) can be surprisingly effective for reducing back pain.
Heat packs, cold compresses, massage, or a pregnancy support belt can offer temporary relief, but remember: a support belt is not a solution—it’s a tool.
Alignement of the pelvis
Round Ligament Pain
This sharp, stabbing pain on one or both sides of your belly is caused by the stretching of the ligaments supporting your growing uterus. It often worsens with sudden movements or a pelvis that’s out of alignment.
Tips to Alleviate Round Ligament Pain
Avoid abrupt movements.
Try the Forward-Leaning Inversion, a technique popularized by Spinning Babies.
Use gentle belly rocking with a wrap or scarf (known as rebozo sifting), a traditional practice originating from Central America and Mexico.
Both of these techniques can help balance the uterus and ease ligament tension.
Pubic Symphysis Pain (Pelvic Girdle Pain)
Pain around the pubic bone, sometimes radiating to the inner thighs, lower abdomen, or even the buttocks, can make everyday movements like getting in and out of a car incredibly uncomfortable. This type of pain may even persist during rest or sleep.
What Makes It Worse?
Asymmetrical movements (e.g., standing on one leg, gettin in an out of car or bed).
Sitting cross-legged.
Figure four style hip opener excercices.
How to Manage It
Use a pregnancy support belt for immediate relief, but focus on strengthening the glutes and adductor muscles for long-term improvement.
Sleep with a long pillow between your legst to align your upper leg with your hip.
Move both legs together when getting in and out of a car (imagine you’re a mermaid!).
Avoid exercises that involve wide stances —your pelvis needs stability, not stretching.
Many types of pregnancy pain stem from poor posture, imbalances, or pre-existing issues that become noticeable as your body adapts to pregnancy. Addressing these root causes can make a significant difference, both during pregnancy and in preparation for childbirth.
If you’d like to learn more about reducing pregnancy discomfort and getting “body ready” for birth, join me for a Spinning Babies Parent Class or schedule a Body Ready Method consultation today!
Wishing you a happy, pain-free pregnancy and a smooth, beautiful birth journey!
