We often discuss common pregnancy discomforts in our classes. There are many, but these three issues are the ones we hear about most often. We’ve added some suggestions to help you find relief from these discomforts:

Pelvic Girdle Pain

Pelvic Girdle Pain (often referred to as Pubic Symphysis) is the pain or discomfort that a pregnant person experiences as a result of pelvic instability, weak glutes and tight inner thighs. It’s often felt as a sharp pain after engaging in typical daily activities such as walking, climbing stairs or rolling over in bed. It can also feel like a deep muscle pain at the pubic joint.

The pain can persist for several months and is likely to recur in earlier subsequent pregnancies, if pelvic instability is not addressed.

Exercises that can help improve Pelvic Girdle Pain:

• Squats, with reduced distance between hips and less depth in the squat  

• Bridge lift (a great alternative to a standing squat if pain is persistent, and you’re comfortable on your back)

• Belly Breathing

• Modified Bird/Dog Lift knee 1 cm off the ground and extend opposite arm

• Pelvic Tilts

• Stretch hamstrings, calves, inner and outer thighs

Exercises that tend to aggravate Pelvic Girdle Pain:

• Generally any exercise that hips are opening or legs are split, as this puts pressure on the pubic joint

• Wide Squats (instead reduce the depth and distance between the feet)

• Lunges (instead reduce the distance between the front and back leg as well as the depth. Be sure your knee stays behind your ankle)

• Side lateral leg lifts (like speed skater)

• Bird Dog/ Superwoman  

Posture and position when exercising is extremely important to help with many discomforts of pregnancy.

If you are experiencing pelvic pain, ask your health care provider for a referral to a Pelvic Floor Physiotherapist (Physio services for many plans require a doctor’s referral). They will help you manage any pelvic instability and will give you exercises to help ease your discomfort. Ask us if you’re looking to connect with a great Pelvic Floor Physiotherapists in your area.

Low Back Pain

Low back pain is caused by the forward pulling by the baby as the abdomen and uterus expand. It can be aggravated when the small curve of the lower spine is exaggerated to accommodate for increased weight in the front. This is one of the primary changes in posture that people experience while pregnant and while this change helps retain the centre of gravity and mobility during pregnancy, it also can result in an forward (anterior) pelvic tilt and other muscles (low back, hip flexors) becoming tight and painful.

Tips for addressing low back pain:

• Cat/neutral cow

• Child’s pose

• Belly lifts

• Quad stretch with a pelvic tilt

Heartburn

Heartburn and indigestion are common complaints during pregnancy. Your growing uterus pushes your stomach upwards while the hormone relaxin relaxes the esophageal valve that separates the esophagus from the stomach. This allows gastric acid to push back up the esophageal valve, causing an unpleasant burning sensation. Tips for addressing heartburn and indigestion include:

• Avoid big meals, eat smaller portions, more frequently

• Avoid lying down after eating

• Consider avoiding trigger foods (acidic foods like tomatoes, citrus fruit and spicy food)

• Avoid exercises like downward dog and child’s pose which increase feelings of discomfort.

We hope these suggestions help you alleviate some of these common discomforts that you may experience in your pregnancy! Learning how to effectively breathe can also help with some of these discomforts. Our Free Guide to Prenatal Breathing Mechanics & Mobility is a comprehensive guide to Breathing and Mobility during Pregnancy.

Interested in joining us? Our classes are a great way to meet other new parents. Fitmama Strong Online has been operating classes online from our virtual studio since 2020. Our community is a thriving and welcoming space for you and your littles.

We offer Prenatal Fitness classes, live from our virtual studio. Our series of Prenatal classes includes On-Demand Prenatal Yoga classes. Our 30 minute live, online Express classes our our On-Demand library of pre-recorded workouts are a favourite for busy mamas who enjoy consistency in their workout regime.

If you’re new to Fitmama Strong Online, try one of our 3 Class Passes! You can use them at our postnatal Express Strong and Express Elevate classes. It doesn’t matter if your baby was born 6 weeks ago or 6 years ago, we have something for all postnatal members! Already been to Fitmama Strong classes? Grab a monthly membership and keep moving:)

Finally, we offer in-person Stroller Fitness and Babywearing Fitness through our Durham Region and Ottawa locations. We can’t wait to have you join us!

We can’t wait for you to #startwithus and #growwithus. Find your Fitmama Strong Location!