Physical therapists outline five strength exercises shown to prevent and relieve common pregnancy pain
Physical therapist Krystle Howald, founder of Expecting and Empowered, described five exercises aimed at preventing and relieving common pregnancy pain, including hip, back, and pelvic discomfort. The CDC recommends 150 minutes per week of moderate-intensity physical activity for pregnant women, and the exercises can count toward that total. Experts advise stopping any exercise if dizziness, shortness of breath, or chest pain occurs.
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Common pregnancy discomforts — including hemorrhoids, leg cramps, sciatica, and pelvic pain — can be partly prevented or relieved through targeted strength and balance exercises, according to pregnancy and postpartum physical therapists cited by NPR. Physical therapist Krystle Howald, who runs the fitness platform Expecting and Empowered, said the exercises are intended for women in every trimester and should be performed in two sets, three times per week as part of a broader strength regimen.
Two of the five exercises focus on hip control and stability. Howald explained that the characteristic "pregnancy waddle" — caused by outward foot and hip rotation as ligaments loosen — can worsen pelvic, back, and sciatica pain. Banded side-to-side walks and glute bridges are recommended to maintain lateral hip control and strengthen stabilizing muscles.
Two additional exercises target the deep core and pelvic floor. Howald described the transverse abdominis as "like your own personal pair of Spanx," noting that strengthening it also supports the pelvic floor. Pelvic floor physical therapist Janelle Frederick, founder of Vagina Rehab Doctor, said a strong pelvic floor can help prevent hemorrhoids and urinary leakage during pregnancy. Dumbbell chops and bird dogs are the recommended movements; bird dogs may also help prevent diastasis recti — abdominal muscle separation — when practiced in the second trimester.