Debunking Pregnancy Myths: Exercise, Pain, and Pelvic Health

pregnant woman sitting crisscross on floor smiling and holding baby belly

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Pregnancy is a transformative time in a woman’s life, filled with excitement and anticipation. It’s also a period when many women seek guidance to ensure they’re making the best decisions for their health and their baby’s well-being. Unfortunately, the wealth of advice available often includes outdated myths and misconceptions rooted in old wives’ tales that can leave expecting mothers feeling confused and overwhelmed.

In this blog, we’ll debunk three common myths about pregnancy — exercise, pain management, and urinary incontinence — and explore how physical therapy can empower expectant mothers with evidence-based solutions for a healthier pregnancy.

One of the most persistent myths about pregnancy is that exercise should be avoided to prevent harm to the baby. However, the belief that exercise during pregnancy can cause poor fetal growth, can trigger premature labor or even lead to miscarriage has been debunked by modern research. For women with uncomplicated pregnancies, exercise is not only safe—it’s encouraged.

The American College of Obstetrics and Gynecology (ACOG) recommends that women with uncomplicated pregnancies engage in regular aerobic and strength-training activities, even if they weren’t active before pregnancy. Strengthening key muscle groups, such as the core, legs, and back, can help decrease strain on your body and support your growing baby. 

Benefits of Exercise During Pregnancy

  • Improves posture and reduces common aches and pains, including neck, pelvic, and lower back pain.
  • Increases endorphins, which improve mood and help combat stress, anxiety, and depression.
  • Boosts energy levels and enhances stamina.
  • May lower the risk of gestational diabetes and preeclampsia.
  • Improves sleep quality.
  • Promotes healthy weight gain during pregnancy.

Tips for Safe Exercise During Pregnancy

  • Stay hydrated: Drink plenty of water before, during, and after exercise.
  • Avoid overheating: Wear breathable clothing and avoid intense exercise in hot environments.
  • Use proper support: Invest in supportive gear like belly bands and well-fitting sports bras.
a healthy, pregnant woman doing weighted squats for strength training during pregnancy

Questions about the safety of strength training during pregnancy are common, especially for those who were lifting heavy before pregnancy. While research is still ongoing to determine the ideal intensity for these individuals, most experts agree that strength training is generally safe when done with proper form and adjustments. For women who already had a consistent routine, continuing with modified exercises can be beneficial. If strength training is new to you, starting gradually with resistance bands or light weights is a safe way to build strength and support your changing body.

When to seek guidance

Working together with your healthcare provider as well as a physical therapist and/or a personal trainer who specializes in working with people who are pregnant can help you make modifications to your activities as needed as your body changes throughout pregnancy. 

If you’re unsure how to exercise safely or need a tailored fitness plan, a physical therapist can provide expert advice. They’ll help you maintain an active lifestyle while addressing your unique needs throughout your pregnancy.

Back pain and pelvic pain are incredibly common during pregnancy, affecting up to 72% of women. Because of this, many people believe it’s something they just have to endure until their baby is born. However, while these discomforts are common, they’re not something you have to accept as normal or unavoidable.

Here are some strategies to help reduce back and pelvic pain during pregnancy:

  • Regular Exercise: As mentioned earlier, exercise is highly beneficial for women with uncomplicated pregnancies. Strengthening exercises, in particular, can help improve muscle function and reduce the strain on your bones and ligaments as your body adapts to your growing baby.
  • Sleeping Position Adjustments: Sleeping with a pillow between your legs while lying on your side can keep your spine in a more neutral position and your pelvis aligned in a more comfortable position. While full-body or pregnancy pillows are popular, a regular pillow works just as well. To set yourself up for success, bend your knees slightly, place the pillow between your thighs, and ensure the pillow is thick enough to align your top leg with your pelvis. Additional support under your abdomen or behind your back can also improve comfort as your pregnancy progresses.
  • Support Belts: Wearing a pregnancy support belt, also known as a belly band, can provide support to the pelvic girdle, reducing low back and pelvic pain, making daily activities and exercise more comfortable.

If your pain becomes severe or starts to interfere with your daily activities, working with a physical therapist who specializes in prenatal care can provide relief. Physical therapists can create a tailored plan to address your specific discomforts and support your body throughout pregnancy.

Leaking urine, or urinary incontinence, is a common experience during pregnancy, especially in the third trimester. Coughing, sneezing, running, walking, and jumping are common triggers. However, just because it’s common doesn’t mean it’s normal or something you must live with during your pregnancy.

Leaking is often linked to physiological changes in the body during pregnancy. These changes include increased size of baby causing pressure on the bladder, hormonal changes, increased blood flow resulting in increased urinary frequency, and pelvic floor dysfunction. Fortunately, there are ways to address and minimize this issue:

  • Stay Hydrated: Drinking enough water is essential during pregnancy, even if you’re dealing with leakage. The American College of Obstetrics and Gynecology (ACOG) recommends consuming 8 to 12 cups (64–96 ounces) of water daily.
  • Avoid Bladder Irritants: Certain foods and drinks, such as caffeine and citrus, can irritate the bladder and exacerbate leakage. If you notice a pattern, try reducing or eliminating these items from your diet.
  • Prevent Constipation: A full bowel due to constipation can increase bladder pressure. Combat this by drinking plenty of water, eating fiber-rich foods like fruits, vegetables, and whole grains, and maintaining regular exercise.
  • Practice Pelvic Floor Muscle Training: Supervised pelvic floor exercises can strengthen your pelvic floor muscles, helping to prevent and manage urinary incontinence.

If you’re struggling with leakage, consulting a physical therapist who specializes in pelvic health can make a world of difference. They can assess your pelvic floor function, provide personalized training, and recommend strategies to reduce symptoms and improve your overall comfort.
By addressing urinary incontinence, you can feel more confident and comfortable throughout your pregnancy. Remember, you don’t have to face these challenges alone — professional support is available to help you along the way.

pelvic floor PT during pregnancy for labor and delivery prep

Empowering your pregnancy journey

By debunking these common myths about pregnancy, we hope to empower you to make informed choices for yourself and your baby. Remember, every pregnancy is unique, and personalized care is key to ensuring your health and well-being during this special time.

If you’re experiencing discomfort, have questions about safe exercises, or want to learn more about pelvic floor health, a physical therapist can provide expert guidance tailored to your needs. Contact us today to take the next step in supporting your pregnancy journey.

Physical Therapy for your Pregnancy Journey

As your physical body changes and accommodates to the needs of your growing baby, you may experience discomfort and aches and pains. Physical therapy is an effective way to help you manage your pain and can offer you a variety of ways to make your pregnancy more comfortable.

close up image of a pregnant woman seated with her legs folded

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