Pregnancy is an exciting time, but the aches and pains that come with it? Not so much. The good news? You don’t have to just 'grin and bear it'—relief is possible, especially with the help of the Momcozy Ergonest Belly Band.
Hi! I'm Dr. Alexandra DiGrado, PT, DPT, PRPC, founder of Boston Pelvic Physical Therapy in Melrose, MA. I am a pelvic health specialist and I've spent over a decade helping pregnant and postpartum people navigate all the aches and pains that crop up in sometimes unexpected places. I’m also a mom of two myself, so I understand where you’re coming from.
Let’s first talk about the most common issues I hear from my pregnant patients, why they happen, and what triggers them. Then we’ll get to the good part where I share my best tips for staying as comfortable as possible during pregnancy.
- Low back pain: This is probably the most frequent complaint,affecting up to 70% of pregnant people. As your belly and breasts grow, your center of gravity shifts, putting extra strain on your back. On top of that, if you’ve ever felt a sharp “zap” in your buttocks or shooting down your leg, that’s likely sciatica, which often accompanies back pain.
- Pelvic floor pressure and heaviness:This is another fairly common frustration I see in my pregnant patients. It might feel like something is bulging or about to fall out of your vagina (don’t panic—your organs are staying put thanks to the ligaments, fascia and muscles holding them in). This sensation often feels worse by the end of the day, especially after being on your feet or carrying kids around.
- Round Ligament Pain: This is typically felt in the second trimester and affects up to a third of pregnant people. As your uterus grows, the round ligaments on either side stretch, causing a sharp, pulling sensation in your lower belly or groin. It can hit when you get up too quickly or move in a hurry (like getting in and out of the car, and out of bed - keep reading for small adjustments to manage this). I know firsthand how uncomfortable this can be - when I was pregnant with my second child and rushing out of the car to pick up my daughter from daycare, the pain often stopped me right in my tracks.
- Pubic Symphysis Dysfunction (PSD): Also known as pelvic girdle pain, this affects up to 20% of pregnant people. PSD is caused by a variety of factors such as fluctuating hormones, altered weight distribution, and muscle imbalances. If you’ve experienced that sharp, achy feeling a few inches below your belly button, you know how debilitating this can be. Standing on one leg to put pants on, rolling over in bed, or even walking up and down the stairs can trigger it. Some people even need crutches or walkers to manage the pain, but that’s far less common.
Now that we've covered the various discomforts that often accompany pregnancy, let's shift to a more positive note and explore the best ways to manage them:
- Support Your Belly
I recommend wearing supportive garments that help to re-distribute the weight of and provide support to your growing belly. I recently discovered a fantastic option for this, the Momcozy Ergonest Belly Band. It feels super comfortable when you put it on - like an upward-lifting hug. The band takes the pressure off your back and pelvis, helping you stay active throughout your pregnancy (which thus eases the pains we’ve discussed). When looking for a good pregnancy belly band, I recommend looking for one that’s breathable, not too tight, and discrete enough to wear under your clothes (so that you actually wear it, even out in public) and that’s just what I found with Momcozy. You may also want to pair pregnancy-specific support bloomers or compression shorts with it if you are experiencing the prolapse symptoms listed above. Wearing a band can help you feel better and stay more active, which reduces pain now and can help with postpartum recovery later on. It’s so important to keep up your strength and flexibility during pregnancy and wearing a belly band can help you feel supported enough to exercise, which brings us to expert tip # 2…
- Stretch and Strengthen
Improving your flexibility and strength can make a huge difference in relieving symptoms. Try these:
- Partial Kneeling Lunge: This one is especially good for round ligament pain. Kneel on the floor with your right knee down and left foot forward. Place your hands on your left thigh for support and gently shift your weight forward, feeling a stretch in your right hip (option to lift the right arm up over your head to deepen the stretch). Hold for 20-30 seconds, then return to the starting position. Repeat on the other side. Move slowly, stretch comfortably, and stop if you feel sharp pain.
- Cat-Cow Stretch: Start on your hands and knees in a tabletop position. Inhale as you lower your belly, lift your chin and chest, and arch your back for the cow pose. Then exhale, rounding your spine towards the ceiling and tucking your chin for the cat pose. Move smoothly between these positions for about a minute, coordinating your breath with the movements. Think about spreading your sitz bones apart with your breath to help relieve tailbone pain.
- Barrel Rolls (on hands and knees): Start on your hands and knees in a tabletop position. Slowly move your pelvis in clockwise and counterclockwise circles. Keep your movements gentle and controlled with rhythmic breathing. Continue for about 30-60 seconds, then rest. Repeat this motion for 3-5 rounds, or as comfortable. This can help stretch and relax tense muscles in the lower back and pelvic area. It can also help get your baby in the best position for labor and delivery
- Diaphragmatic Breathing with a TRA (transverse abdominis aka deep core) Brace: Sitting comfortably on a yoga block, chair, or physio ball tucked into the corner of the wall for stability, place your hands on the sides of your trunk. Inhale slowly through your nose, allowing your sides, belly and back to expand. As you exhale through pursed lips, gently engage your transverse abdominis muscles by drawing your navel towards your spine. Practice for 5-10 breaths, gradually increasing the duration as you become more comfortable. This movement trains your core muscles to support your growing belly and reduce low back pain.
- Wall Hinges: Stand about a foot from the wall, hinge at your hips til your butt touches the wall, and then stand back up. You shouldn’t feel any back or pubic pain with this. Bonus: This helps prevent the dreaded "mom butt” by working your hamstring and glute muscles.
You can also watch me demo these moves here.
- Be Mindful of How You Move
We often overlook the simple movements we perform repeatedly throughout the day, yet these minor actions can significantly affect our pain levels. Think about making small adjustments to your routine as described below, and remember to take your time—rushing can further exacerbate symptoms:
- Getting out of the car: try to swivel your body as one unit when getting out of the car instead of one leg at a time
- Getting out of bed: roll onto your side, push your arm down, and swing your legs over the edge of the bed
- Getting out of a deep couch/seat: scoot your hips one at a time to the edge of your seat, inhale as you hinge forward (think nose-over-toes), then exhale as you stand up
- For prolonged standing (ex: doing dishes): open the cabinet door under the sink and put one foot up to help redistribute the weight and take some pressure off your back
Watch me demo all of these movements here.
- Rest is Powerful
In our go go-go-go society, rest is not given the credit it deserves. I know - easier said than done, especially if you have other children to look after. But taking some breaks throughout the day—especially reclined or lying on your side—can relieve pressure in your pelvis. Even just a few minutes of resting can make a big difference. This may mean deciding that it’s ok to ask for help more or let other things “go” so that you can focus on your own well-being. And don’t underestimate the power of a good night’s sleep! Finding the right pregnancy pillow to support your growing body and help ensure quality rest is key for managing pregnancy symptoms (check out the Momcozy pregnancy pillow for added comfort).
- Find a Pelvic Floor Physical Therapist
You didn’t think I was going to skip this part, did you? A pelvic floor physical therapist can help you manage pain, strengthen your core, and prepare for labor. We specialize in treating pregnancy-related issues and can create a personalized plan to keep you feeling your best. The best part is you don’t have to wait until postpartum to start! You can visit pelvicrehab.com to find a reputable PFPT near you. If you are local to MA come see us at Boston Pelvic PT, we offer both in-person and virtual appointments, we’d love to work with you!
Remember, you don’t have to just “put up with” all these aches and pains during your pregnancy. You actually have a lot of power to take charge of your comfort! Incorporating the above strategies consistently can make a major difference in how you feel. Trust yourself, listen to your body, ask for help, and know that you’ve got what it takes to navigate this incredible time. You've got this, Mama!
