Staying active and comfortable during pregnancy
Pregnancy is an exciting time, but it also brings many changes to your body. As your baby grows, your posture, balance and centre of gravity change. Hormonal changes also make your joints and ligaments more flexible as your body prepares for birth. While these changes are completely normal, they can sometimes lead to aches, pains and uncertainty about what’s safe.
The good news is that staying active during pregnancy is recommended for most women and offers many health benefits for both you and your baby.
Is exercise safe during pregnancy?
In most uncomplicated pregnancies, regular exercise is encouraged. However, it’s important to choose activities that are appropriate for your stage of pregnancy and your fitness level.
Some general tips include:
- Stay well hydrated before, during and after exercise.
- Avoid becoming overheated, particularly during the first trimester. Skip hot yoga, saunas, spas and hot baths, and avoid exercising in very hot or humid conditions.
- Choose activities with a low risk of falling. Sports such as skiing, horse riding and mountain biking are generally best avoided during pregnancy.
If you have any concerns or a high-risk pregnancy, speak with your healthcare provider before starting or continuing an exercise program.
Looking after your changing body
As pregnancy progresses, the hormone relaxin helps prepare your body for childbirth by increasing the flexibility of your ligaments and joints. While this is a normal part of pregnancy, it can also make your joints feel less stable and contribute to discomfort.
Many women also experience lower back pain, pelvic girdle pain or changes in posture as their pregnancy advances. Learning how to move well, lift safely and strengthen the muscles that support your spine and pelvis can make a significant difference.
Pelvic floor exercises are another important part of pregnancy care. Strengthening these muscles can help support your growing baby, improve bladder control and aid recovery after birth.
How can physiotherapy help?
A physiotherapist with experience in pregnancy and women’s health can support you throughout your pregnancy and beyond. Treatment may include:
- Managing back, pelvic or hip pain
- Individualised exercise programs to keep you active
- Pelvic floor assessment and training
- Advice on posture, lifting and everyday activities
- Preparation for labour and recovery after birth
Early assessment and treatment can help you stay comfortable during pregnancy, prepare your body for delivery and reduce the likelihood of ongoing pain or pelvic floor problems after your baby is born.
Remember: Every pregnancy is different. If you’re experiencing pain or are unsure about which activities are safe, your physiotherapist can provide personalised advice to help you stay active with confidence.
The information in this newsletter is intended for general education only and is not a substitute for individual medical advice. Always speak with your physiotherapist, doctor or maternity care provider about your specific pregnancy and health needs.