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Effective Pain Management Strategies During Pregnancy

  • March 25, 2025
Article Written by Anne Stone (Pregnancy Physiotherapist, All For One)

During pregnancy your body adapts to support new life and you may experience discomfort or pain. Implementing targeted strategies can help alleviate these issues, promoting a healthier and more comfortable pregnancy which in turn can improve your sleep and overall mental health. 

  1. Seated Isometric Clams

Strengthening the hip abductors is not only a good way to support the pelvis but can also relieve grumpy tendons, bursa and the oh-so-common pregnancy related pelvic girdle pain. This seated isometric clam exercise is extremely safe yet super effective:

  • How to Perform:

    • Sit comfortably in a chair with your feet flat on the floor.

    • Fasten a belt (not a booty band but a normal belt for doing up  your jeans - it is important that this is stiff, not bouncy) around your thighs.

    • Gently press your knees outward against the belt until you feel resistance (if your skin is uncomfortable you can either wear long pants or place a towel under the main pressure points of the belt).

    • Hold for 5 seconds, then release.

    • Repeat 10 times.

This exercise helps maintain hip strength and alleviate pain without overexertion or risk of injury.

2. Lower Belly Breathing

Proper breathing techniques can reduce tension, promote relaxation and a happy side effect can be improved peristaltic bowel movement for those experiencing constipation:

  • How to Perform:

    • Sit or lie down in a comfortable position.

    • Place one hand on your lower abdomen.

    • Inhale deeply for 4 seconds through your nose, allowing your belly to rise and expand.

    • Exhale slowly for 4 seconds through your mouth, feeling your belly fall.

    • Continue for 5 reps.

Incorporating this practice daily can help manage stress and reduce discomfort.

Pregnant woman does exercise in yoga pants

3. Adjusting Stride Length

As pregnancy progresses, your hormones change and center of gravity shifts, affecting the mechanics of your joints as well as your balance and walking/running style. Pelvic pain can often be latent, meaning that if you do lots of stairs or a big run or walk, you might not feel the pain until you sit down on the couch later in the day when your muscles relax. 

  • Recommendation: Shorten your stride length when walking to maintain stability and reduce strain on your lower back and pelvis. Return to your normal stride length when pain has dissipated (this is often the day after birth).
Pregnant Woman On A Treadmill

 

4. Minimising Stair Use

Frequent stair climbing can exacerbate pelvic and back pain:

  • Recommendation: Whenever possible, use elevators or ramps, especially during the later stages of pregnancy, to prevent unnecessary stress on your joints.

5. Sleeping with a Pillow Between Your Knees

Proper sleep positioning is vital for comfort and safety:

  • Recommendation: Sleep on your side with a pillow between your knees to align the spine and reduce lower back pain. This position also promotes better blood flow to the uterus. Research indicates that side sleeping, particularly on the left side, is associated with a reduced risk of late stillbirth

  • The Sleepybelly Pregnancy Pillow provides peace of mind knowing that you are safely supporting your pelvis and musculoskeletal alignment during these mechanical and hormonal changes. 

It's advisable to seek an assessment from your women’s health physiotherapist if you do experience any pain during pregnancy. While pain can be common, it is not normal and should be investigated by an appropriately trained health professional.

 

Anne Stone, Pregnancy Physiotherapist, All for one www.allforone.com.au.

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Night Sweats and Waking Up Drenched in Pregnancy

Night Sweats and Waking Up Drenched in Pregnancy

Night sweats during pregnancy are caused by hormonal fluctuations affecting your body's temperature regulation, increased blood volume, and a heightened metabolic rate. While waking up drenched and flushed can be uncomfortable, ordinary hormonal sweating is harmless and settles once your body cools down.

Distinguishing between a hormonal flush and a fever is important:

  • Hormonal Flushing: You feel hot and sweaty in waves without a raised body temperature or shivering chills.

  • Fever or Infection: A temperature reading of 38°C or higher, shaking chills, a cough, painful urination, or a rash requires prompt medical attention. Keep a thermometer on your bedside table so you can verify your temperature immediately if you wake up feeling hot.

Heartburn That Only Turns Up When You Lie Down

Heartburn That Only Turns Up When You Lie Down

Pregnancy heartburn affects roughly 8 in 10 women, driven by progesterone relaxing the stomach valve and a growing uterus crowding your abdomen. Lying flat removes the natural effect of gravity, allowing stomach acid to travel straight up your esophagus at bedtime.

To manage night-time reflux effectively, finish your last meal two to three hours before going to bed and eat smaller, lighter portions throughout the day rather than heavy dinners. When settling down for sleep, lie on your left side to keep your stomach below the esophageal valve, and elevate your entire upper torso by 10 to 15 cm using a mattress wedge rather than just stacking pillows under your head. Sip liquids between meals instead of drinking large volumes with food.

Always consult your midwife, GP, or pharmacist before starting any over-the-counter heartburn medication. If you are taking antacids, space them at least two hours apart from your prenatal iron and folic acid supplements so they do not block nutrient absorption. Contact your healthcare team immediately if you experience severe abdominal pain, difficulty swallowing, or if upper stomach pain occurs alongside headaches, vision changes, or sudden swelling.

Snoring in Pregnancy: What's Normal and What's Worth Mentioning

Snoring in Pregnancy: What's Normal and What's Worth Mentioning

New onset snoring in late pregnancy is very common, usually triggered by hormone-induced nasal congestion, increased blood volume, and relaxed throat muscles narrowing your airways. While occasional mild snoring is harmless, frequent loud snoring, choking or gasping for air, and waking up with headaches or severe daytime exhaustion can indicate obstructive sleep apnea.

Because habitual pregnancy snoring is linked to higher blood pressure and pre-eclampsia, you should always report new snoring to your midwife or GP so they can check your blood pressure and evaluate you for a sleep study. To manage mild congestion-driven snoring at home, sleep on your side, elevate your head and torso slightly, use plain saline nasal sprays, and avoid medicated decongestant sprays unless prescribed.

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