5 Strategies and Stretches to Manage the Aches and Pains of Pregnancy

Pregnancy is a beautiful and exciting time, but it can also come with its fair share of aches and pains. From back pain and swelling to muscle cramps and hormonal fluctuations, expectant mothers often have to find ways to manage discomfort throughout pregnancy. But fear not, there are strategies and stretches that can help alleviate these common pregnancy discomforts. In this blog, we will explore some simple and effective ways to manage the aches and pains of pregnancy so you can focus on the joys of motherhood.

1: Exercise regularly

Regular physical activity can help improve circulation, reduce stress, and ease pregnancy discomforts such as back pain and swelling. Low-impact exercises such as walking, swimming, and prenatal yoga are great options for expectant mothers.

2: Practice good posture

Poor posture can contribute to back pain and muscle strain during pregnancy. Try to keep your head, shoulders, and pelvis aligned, and avoid standing or sitting for long periods of time.

3: Get plenty of rest

Sleep is important for both your physical and mental well-being during pregnancy. Make sure to get enough rest and take breaks when you need to.

4: Use heat or cold therapy

Applying heat or cold to sore muscles can help alleviate pain and reduce inflammation. A heating pad or warm compress can be applied to sore muscles, while an ice pack can be used to reduce swelling.

5: Stretch regularly

Stretching can help improve flexibility and reduce muscle tension. Some stretches that may be helpful during pregnancy include:

• Pelvic tilt stretch 

This stretch helps alleviate lower back pain and improve posture. To do the pelvic tilt stretch, stand with your feet shoulder-width apart and bend your knees slightly. Tilt your pelvis forward and engage your abs, holding the position for a few seconds before releasing.

• Cat-cow stretch

This stretch helps alleviate upper and lower back pain and improve mobility in the spine. To do the cat-cow stretch, start on all fours with your wrists under your shoulders and your knees under your hips. Inhale and round your spine, tucking your chin towards your chest (cat pose). Exhale and arch your back, looking up towards the ceiling (cow pose). Repeat for a few reps.

• Leg crossover stretch

This stretch can help alleviate muscle cramps and improve flexibility in the hips. To do the leg crossover stretch, lie on your back with your legs straight. Cross one ankle over the opposite knee and gently press down on the raised knee to deepen the stretch. Hold for a few seconds before switching sides.

Bonus Strategies

If you find these don’t suit you or simply aren’t enough to help reduce your discomfort, consider these bonus strategies. Try doing these in place of (or even in addition to) the strategies above.  

Use support devices

Wearing a pregnancy support belt or using a lumbar roll can help alleviate back pain and improve posture.

Practice relaxation techniques

Techniques such as deep breathing, progressive muscle relaxation, and meditation can help reduce stress and ease muscle tension.

Get a massage

Massages can help relax sore muscles and improve circulation. Look for a massage therapist who is trained in prenatal massage.

Take warm baths

Soaking in a warm bath can help relax sore muscles and reduce swelling.

Eat a healthy diet

A well-balanced diet can help reduce swelling, improve digestion, and boost overall well-being during pregnancy.

Try alternative therapies

Some expectant mothers find relief from acupuncture, chiropractic care, or herbal remedies. It's important to discuss the use of any alternative therapies with your healthcare provider.

No matter which strategies you use to manage any pain and discomfort resulting from pregnancy, it’s important to get regular check-ups with your healthcare provider. These can help identify and address any potential issues early on.

The Womb Wing at Holistic Massotherapy & Wellness

Our team is here to help you make the most of your pregnancy journey. From prenatal massage therapies to full-spectrum doula services, we are here for you every step of the way. Book an appointment today.