TRUSTED BY 48,000+ EXPECTING MUMS

Effective Pain Management Strategies During Pregnancy

Article Written by Anne Stone (Pregnancy Physiotherapist, All For One)

During pregnancy your body adapts to support new life and you may experience discomfort or pain. Implementing targeted strategies can help alleviate these issues, promoting a healthier and more comfortable pregnancy which in turn can improve your sleep and overall mental health. 

  1. Seated Isometric Clams

Strengthening the hip abductors is not only a good way to support the pelvis but can also relieve grumpy tendons, bursa and the oh-so-common pregnancy related pelvic girdle pain. This seated isometric clam exercise is extremely safe yet super effective:

  • How to Perform:

    • Sit comfortably in a chair with your feet flat on the floor.

    • Fasten a belt (not a booty band but a normal belt for doing up  your jeans - it is important that this is stiff, not bouncy) around your thighs.

    • Gently press your knees outward against the belt until you feel resistance (if your skin is uncomfortable you can either wear long pants or place a towel under the main pressure points of the belt).

    • Hold for 5 seconds, then release.

    • Repeat 10 times.

This exercise helps maintain hip strength and alleviate pain without overexertion or risk of injury.

2. Lower Belly Breathing

Proper breathing techniques can reduce tension, promote relaxation and a happy side effect can be improved peristaltic bowel movement for those experiencing constipation:

  • How to Perform:

    • Sit or lie down in a comfortable position.

    • Place one hand on your lower abdomen.

    • Inhale deeply for 4 seconds through your nose, allowing your belly to rise and expand.

    • Exhale slowly for 4 seconds through your mouth, feeling your belly fall.

    • Continue for 5 reps.

Incorporating this practice daily can help manage stress and reduce discomfort.

Pregnant woman does exercise in yoga pants

3. Adjusting Stride Length

As pregnancy progresses, your hormones change and center of gravity shifts, affecting the mechanics of your joints as well as your balance and walking/running style. Pelvic pain can often be latent, meaning that if you do lots of stairs or a big run or walk, you might not feel the pain until you sit down on the couch later in the day when your muscles relax. 

  • Recommendation: Shorten your stride length when walking to maintain stability and reduce strain on your lower back and pelvis. Return to your normal stride length when pain has dissipated (this is often the day after birth).
Pregnant Woman On A Treadmill

 

4. Minimising Stair Use

Frequent stair climbing can exacerbate pelvic and back pain:

  • Recommendation: Whenever possible, use elevators or ramps, especially during the later stages of pregnancy, to prevent unnecessary stress on your joints.

5. Sleeping with a Pillow Between Your Knees

Proper sleep positioning is vital for comfort and safety:

  • Recommendation: Sleep on your side with a pillow between your knees to align the spine and reduce lower back pain. This position also promotes better blood flow to the uterus. Research indicates that side sleeping, particularly on the left side, is associated with a reduced risk of late stillbirth

  • The Sleepybelly Pregnancy Pillow provides peace of mind knowing that you are safely supporting your pelvis and musculoskeletal alignment during these mechanical and hormonal changes. 

It's advisable to seek an assessment from your women’s health physiotherapist if you do experience any pain during pregnancy. While pain can be common, it is not normal and should be investigated by an appropriately trained health professional.

 

Anne Stone, Pregnancy Physiotherapist, All for one www.allforone.com.au.

Read More

How Your Senses Evolve During Pregnancy

Pregnancy doesn’t just change your body – it transforms your senses too. From suddenly detesting your favourite perfume to craving odd food pairings, this article unpacks why these sensory shifts occur, which senses are most affected, and how to manage the changes with comfort and care. Discover how smell, taste, touch, vision, and even hearing may be impacted – and explore practical tips and mum-approved product suggestions to help you feel more at ease. Whether it’s scent sensitivity or light-triggered headaches, we’re here to support you through every surprising twist of the journey.

The Importance of Self Care for New Moms

Becoming a mum is beautiful—but it’s also intense, exhausting, and all-consuming. This gentle guide offers practical self-care tips for new mothers navigating the fourth trimester. From building a support crew to creating a comforting nook and recognising signs of burnout, it’s a reminder that your well-being matters too. Discover simple ways to rest, reconnect, and nurture yourself—because self-care isn’t selfish, it’s survival.

Search