Exercise in Pregnancy &
Pelvic Floor Considerations

Pregnancy is a time when the body is going through significant physical changes, often accompanied by a plethora of emotional and life role changes as well (Mother is a loaded title!).

General exercise guidelines still apply during pregnancy – moderate intensity cardio for lung and heart health 30 minutes, 5 times a week; whole body muscle strengthening 3 times a week; and stretching daily and relaxation. In rare circumstances there may be reasons to more drastically modify standard exercise recommendations or avoid exercise all together. If there is an underlying condition involving the uterus, placenta or your overall state of health, your primary care provider will typically indicate when this is the case. Refer to this outline for more information.

Throughout pregnancy, finding a balance between exercise, stress management, nutritional support, sleep and daily duties (ie work) can be challenging! Try to be patient and gracious with yourself as you navigate what your body needs and can tolerate during this time.

Mythbuster – you do not need to wait until after birth to check in with a Pelvic Health Physiotherapist; it is common but not normal to leak urine during pregnancy; pain and discomfort is NOT inevitable in pregnancy – most people can have very comfortable pregnancies!

By Trimester

Generally speaking, women who are pregnant may feel tired and/or nauseous during the first trimester. Even though you’re not visibly pregnant yet, your body is already undergoing large changes regarding hormones and blood flow. This can be a great time to explore some stress management strategies that you can carry forward throughout pregnancy and post partum.

Women tend to find energy levels pick up in the second trimester – this is great time to revisit exercise, nutrition and stretching habits. From the second to third trimester, some people might experience some pelvic girdle pain (pain in the low back, hips, glutes, groin and/or pubic bone) – this can often be managed with exercises that we can review with Pelvic Health Physiotherapy. Women may start to wind down in the third trimester depending on how their energy levels are and what kind of activities they are doing. For example, if you are used to lifting with a barbell, you might not be able to do the same style of lift because you have to navigate the bar around Baby Belly.

            tip: switch to dumbbells or kettlebells, and start to lighten the load.

Don’t forget that pregnancy is a time for maintaining your strength and endurance then tapering the intensity as your needs change. The goal is not to develop fitness at this time through max lifts or personal bests, so an adjustment in your approach to exercise and fitness is important. During pregnancy you should be able to talk throughout your workout, recover quickly and modify your movements easily.

I hear I am supposed to listen to my body – what am I listening for!?

How Pelvic Health Physiotherapy can help during Pregnancy:

  • exercise guidance throughout pregnancy – how to maintain fitness while respecting your changing body

  • check in with pelvic floor patterning during pregnancy

  • assess and treat any pain through the back, hips, pelvis, vagina, rectum and/or tailbone

  • address any bladder leaking or pressure through the pelvis

  • provide you with valuable information regarding labour and birth preparation and recovery

​What can you do now?​

  • keep in mind finding whole-body wellness with the 5 Pillars of Health

  • check out the Evidence Based Birth website for loads of useful information. For example, this excellent summary of pain management options in labour .

  • consider the option of getting a Doula for birth support – there is so much evidence of improved birth experience and outcomes for Mom and Baby with a non-medical, non-family support person present

Are you pregnant and have questions about your pregnancy and birth? Let’s get together and address these concerns!

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