Pregnant women often experience different kinds of pain as their body undergoes several changes during the pregnancy.

Pregnancy-related pain is incredibly common, and it is essential to stay active and exercise throughout to keep the body healthy and alleviate the pain.

Moderate exercise can help reduce pregnancy-related pain, whether it is lower backache, sciatica, pelvic girdle pain, or round ligament pain. Here are some easy workouts to reduce pain during pregnancy and enjoy a more comfortable pregnancy.

1. Pelvic Tilts

Pelvic tilts are a low-impact exercise that helps strengthen the abdominal muscles, which can ultimately improve posture and relieve back pain. To do this exercise, the following steps should be followed:.

Start by getting down on all fours with your hands under your shoulders and knees under your hips.
Inhale, then exhale and tighten glutes and abdominal muscles while tucking your chin to your chest and rounding your back like a cat.
Hold this for 10 seconds then relax.
Do 10 to 20 repetitions per session.

2. Walking

Walking is an excellent workout for pregnancy when it comes to reducing pain. Walking exercises the hips and calf muscles, which help alleviate pain caused by inactivity.

The best part about walking is that it doesn’t require any equipment, can be done anywhere, and can be modified to a comfortable pace.

Aim to walk for 20-30 minutes per day, and maintaining decent pace will provide excellent cardio benefits.

3. Yoga

Prenatal yoga is a fantastic form of exercise, especially for relieving pain during pregnancy.

Yoga poses such as Cat-Cow, Downward-Facing Dog, and Child’s Pose can help relieve back and hip pain as they release tension and strengthen the core, hips, and lower back.

Yoga classes are offered at local gyms, studios, or online classes specific for prenatal yoga.

4. Swimming

Swimming is a low-impact form of exercise that helps strengthen the core muscles, improve posture, and reduce back pain. It is an excellent workout option for pregnant women because it provides a significant reduction in stress on the body.

Water aerobics and swimming laps are both great options, but always make sure to consult a doctor before starting any aquatic workout program.

5. Pre-Natal Pilates

Pilates is a low-impact exercise utilizing controlled movements that can strengthen the pelvic floor, improve posture, and relieve back pain.

The best Pilates exercises for pregnant women include modified versions of the Hundred, the Swan, and the Teaser.

Pre-natal Pilates classes will assist pregnant women in focusing on movements and stretches that are safe at all stages of pregnancy. It is always best to consult with your doctor before starting any exercise during pregnancy.

6. Kegels

Kegels are the perfect exercise to strengthen the pelvic floor. The pelvic floor muscles come under added stress as the baby grows, which can cause pain, discomfort, and even incontinence.

To perform Kegels, one should begin by tightening the pelvic floor muscles as if trying to control the bladder. Hold the squeeze for three seconds, then release. Repeat for ten repetitions and aim for three sets per day.

7. Squats

Squats are a low-impact exercise that can help alleviate pain in the hips and back. To do squats, one should stand with their feet hip-width apart, parallel to the floor, and place their hands on their hips.

Next, bend the knees slowly, keeping them in line with the feet, pushing hips back and down until thighs are parallel with the floor. Hold the squat for three seconds, then slowly stand back up. Do 3 sets of 12-15 repetitions per day.

8. Wall Stretch

The wall stretch is another great way to relieve pain in the back. To perform this stretch, you should place your hands on the wall at shoulder level and face the wall.

Next, extend one leg back, with the heel flat on the floor, keeping both feet pointing forward. Lean into the wall, pressing your chest towards your leg until a stretch is felt in the back of the calf. Hold the stretch for 15-30 seconds on each leg.

9. Breathing Exercise

Specific breathing exercises can help relax muscles and reduce pain during pregnancy. One method involves taking slow, deep breaths while focusing on tightening and relaxing different muscle groups throughout their body.

To practice deep breathing, one should lie on their back with a pillow under their head. Concentrate on breathing in through the nose, filling the lungs with air, holding the breath for five seconds, then exhaling slowly through the mouth.

10. Bodyweight Training

Bodyweight training can help improve strength without putting too much strain on the body. Exercises such as push-ups, lunges, and squats assist in toning the muscles and strengthening the core.

Perform three sets of ten repetitions for each exercise, and ensure good form to avoid causing any injury.

Conclusion

Pregnancy-related pain is prevalent, but it shouldn’t prevent pregnant women from exercising. Simple workouts like walking, swimming, yoga, and Pilates can help alleviate pain and improve overall health.

It is vital to consult a doctor before starting any exercise routine, and low-impact exercises are ideal, especially during pregnancy.