3 Top Pain Points During Pregnancy
Plus, Practical Ways to relieve them through treatment, exercises, stretching, and self-massage so moms can feel more comfortable and strong.
Pregnancy doesn’t have to hurt—here’s how to ease the 3 most common pains
1.Low Back Pain & Pelvic Pain
Why it happens:
Weight shifts forward as the belly grows → increased lumbar curve.
Hormonal changes loosen ligaments → less stability in pelvis and SI joints.
Weak or inhibited core/pelvic floor muscles.
Solutions:
Exercises:
Cat-Cow (gentle mobility)
Bird Dog (core stability)
Glute Bridge (glute activation)
Side-lying clamshells (hip stabilizers)
Stretches:
Child’s Pose (with knees wide for space)
Hip flexor stretch (half-kneeling, gentle)
Seated piriformis stretch (ankle over knee, lean forward slightly)
Self-Massage:
Use a tennis/lacrosse ball on glutes and piriformis (against wall or floor).
Gentle circular massage along lower back with hands or massage ball.
2. Round Ligament & Hip/Groin Discomfort
Why it happens:
Round ligaments stretch rapidly to support growing uterus.
Hormonal changes + posture shifts → hip and groin strain.
Solutions:
Exercises:
Side-lying hip abductions (build lateral hip support)
Pelvic tilts (seated or standing)
Gentle core engagement (exhale + lift belly, connect pelvic floor)
Stretches:
Supported deep squat (yogi squat with support or sitting on block)
Butterfly stretch (soles of feet together, gentle forward hinge)
Self-Massage:
Gentle sweeping strokes along lower belly/hips with warm hands or light oil.
Ball under glute medius (side hip) for trigger point release.
3. Neck, Shoulder & Upper Back Tension
Why it happens:
Neck, shoulder, and upper back tension during pregnancy often occurs due to a combination of factors. As your belly grows, postural changes shift your center of gravity forward, causing the shoulders to round and upper back muscles to work harder to stabilize.
Hormonal effects, particularly from relaxin, loosen ligaments and reduce joint stability, which makes muscles work harder to maintain proper posture.
Shallow chest breathing and stress can further tighten the upper traps and neck muscles, while daily habits like prolonged sitting, extended screen time, or carrying your baby can exacerbate the tension.
3 Stretches
Neck Side Stretch:
Sit or stand tall, gently tilt your head to one side, bringing your ear toward your shoulder.
Hold 20–30 seconds each side.
Optional: gently add a little hand pressure on the opposite side.
Cat-Cow Stretch (for upper back mobility):
On hands and knees, inhale arching the back (cow), exhale rounding (cat).
Repeat 8–10 times slowly, focusing on upper back movement
Chest Opener Stretch:
Stand in a doorway, forearms on the frame, step one foot forward, open chest.
Hold 20–30 seconds, breathing deeply.
Strength Exercises
Seated Rows with Band:
• Wrap a resistance band around a stable object, pull elbows back, squeeze shoulder blades together.
Wall Angels:
• Stand against a wall, arms at 90°, slowly slide up and down.
Pull apart with band
Self-Massage:
Use ball against wall for upper back trigger points.
Around the world stretch with band
Rolling a foam roller along thoracic spine (avoid belly pressure).
Extra Tips for Staying Pain-Free
Prioritize breathwork (360° breathing to connect diaphragm + pelvic floor).
Wear supportive shoes (avoid heavy arch collapse).
Use pillows for support while sleeping (between knees, under belly, behind back).
Move frequently! Small breaks to walk and stretch prevent stiffness.
