The Pregnancy Pain Myths you Need to Know

Seriously, how often have you heard and believed that pregnancy is painful and that’s just the way it is? The idea that pain during pregnancy is normal is outrageous.

We have been conditioned over time to believe pregnancy pain is normal. When you’ve brought up your pain to your provider they told you it’s normal; take this medication, it’ll get worse the further along you get or the more pregnancies you have. I hear all the time from mommas how they thought their pain and suffering was normal and they just had to deal with it. They were not given any guidance or education on what was going on with their body nor did anyone validate their feelings.

The bottom line is this: Pregnancy should not cause pain. You should be able to get dressed, go on a walk, roll over in bed, and stand up without cringing in discomfort. And yet, it’s common to hear people complain that their hips are achy, their pubic bone feels like it’s ripping apart, or that they have stabbing pains on the side under their belly that limit their function and quality of life. The good news is I am here to provide you guidance and give you some tools so you can begin to better manage your pain. To begin, let’s talk about intentional movement which includes mobility, muscle relaxation, muscle coordination, and muscle strengthening. 

Intentional movement is so helpful and beneficial to help support your pregnancy and prepare you for labor and birth. You may be thinking, “I can’t even get dressed without pain, how am I supposed to incorporate movement into my daily activity?” First and foremost, if you don’t have a stability ball, you need one! It’s a pregnant momma’s best friend.

Simply sitting on the ball can help not only put the baby in an optimal position but also decrease pain and tension that occurs when sitting in a chair or car for long periods of time. A stability ball is also great for exercises such as pelvic tilts, hip circles, child pose, dynamic lunging; the list is endless. P.S. They are also a great tool in the birthing room!! 

When you think of intentional movement you should think of mobility and relaxation followed by coordination and proper engagement. That’s a lot of words so let’s break that down. It’s important to have full mobility of your pelvis, hips and spine throughout pregnancy. Focusing on relaxation of your pelvic floor can help with improving mobility, optimize positioning of your baby, and help decrease tension which can cause the nagging pain that you are experiencing.

Some exercises that focus on mobility are cat cow, open books, pelvic tilts, and dynamic lunging. However, if you are having pubic/pelvic pain such as pubic symphysis, lunging will not be your friend, but adductor rocks may be. Positions that allow your pelvic floor to relax are deep squat, child’s pose and butterfly, among many others. 

As with any exercise, if your pain increases with any of these movements, simply stop or decrease the range of motion/how far you stretch. You know your body best, and these are simply suggestions and a guide to help manage your pain. 

Coordination and proper engagement of muscles are just as important as mobility and relaxation. Understanding your breathing and having the ability to contract your deep core can help support your pregnancy and decrease the unwanted pain with simple activities such as standing up.

Let me walk you through it: When you exhale you want to activate or “tighten” your deep core and this is when you perform a task. For example, when you pick up the laundry basket up from the floor, breathe out and contract your core (and glutes!!) and then lift the basket. When bending over and lifting you should feel your glutes and hamstrings engaging in movement and not your low back. When you exhale and utilize your deep core you are supporting your body and using good mechanics throughout your day to decrease tension and the wear and tear on your body. Work smarter, not harder.😉

To sum it all up– the foundational building blocks to managing pain during pregnancy include mobility, relaxation, coordination, and strengthening of your core and glutes. Incorporating just 10 minutes of intentional movement each day can make a huge difference in your pregnancy and will improve your labor and birth. Research shows that moms who utilize movement through their pregnancy are at decreased risk of medical intervention during birth, decreased cesarean rates and decreased health risks and concerns.

If you find yourself battling with pregnancy pain, grab my free guide, “Managing Pregnancy Pain.”