I want to share a little about movement during pregnancy. There seems to be this lingering idea that pregnant mamas shouldn’t exercise—and I’ve always found that interesting.
Of course, if you’re on bed rest or have medical restrictions, that will limit what kind of movement is appropriate. But if you’re having a healthy pregnancy, movement is not only safe—it’s incredibly important.
In my massage office, I ask about exercise on my intake form. Over the years, I’ve had many women answer, “Not since getting pregnant.”
And I always find myself wondering… why is that?
Movement matters while you’re pregnant.
You’re growing a baby, which means your body is adapting to new loads and changes every single day. Continuing to move and maintain muscle mass during pregnancy can help prepare your body for birth, support faster recovery, and help you feel stronger postpartum.
Research shows that women who exercise throughout pregnancy experience less low back pain. That doesn’t mean you need to continue exactly what you were doing before pregnancy—like running long distances or training for a triathlon. But walking, swimming, stretching, yoga, and lifting weights are all forms of movement that can usually be continued and adapted during pregnancy—and they benefit both you and your baby.
One of the most common postpartum pain complaints I hear is neck, shoulder, arm, and hand pain. Why is that?
Because before having a baby, we almost never carry things in our arms for long periods of time. We outsource the work—we use carts, cars, bags, and devices to carry heavy things for us. Even people who lift weights don’t hold that weight continuously throughout the day.
So here’s a thought experiment.
If during pregnancy you practiced carrying a small watermelon, cantaloupe, bag of rice—or even a “rock baby”—in your arms for short periods throughout the day, you’d be preparing your body for what’s coming. Take your melon out for a walk. Find creative ways to hold it. Your arms, shoulders, and back would start building the stamina needed to hold a real baby.
It may sound strange—but you’d be training your body for postpartum life. And newborns love to be held. It’s good for them—and that’s a whole other post.
Another benefit of staying active and flexible during pregnancy is helping make space for your baby. Tightness in the hips, legs, and torso can create restrictions. Gentle daily stretching and moving through a variety of positions—like floor sitting, squatting, and walking—can help your baby find an optimal position for birth.
And really… who doesn’t want to do what they can to support a smoother birth and recovery?
Thanks so much for reading.