Pregnancy is beautiful—but let’s be real, it can also be uncomfortable. As your baby grows, it’s completely normal to feel pain in your pelvis, groin, legs, and lower back. The good news? You don’t have to tough it out alone. With the right support and a holistic approach, you can feel better and even prepare yourself for labor in the process.
Understanding the Pain: What’s Happening?
Common causes of discomfort during pregnancy include:
- Pelvic and groin pain: Often caused by round ligament stretching or pressure on nearby nerves.
- Lower back pain: Hormones and a shifting center of gravity throw off your posture.
- Sciatica: Pressure on the sciatic nerve can cause sharp or tingling pain down the legs.
- Diastasis recti: Separation of abdominal muscles affects core strength and posture.
REMEDIES
- Prenatal Chiropractic and Massage Care
Gentle spinal adjustments or prenatal massages (e.g., deep tissue, Thai, or shiatsu) can ease muscle tension and restore pelvic alignment. Always choose certified professionals with prenatal experience.
- Therapeutic Yoga & Gentle Exercise
Prenatal yoga improves flexibility and strengthens muscles supporting your uterus and spine. Postures like cat-cow, bridge, child’s pose, and spinal twists can help alleviate pressure and improve circulation.
Bonus tip: Try daily Kegel or yoga "mula bandha" or root lock exercises to support your pelvic floor and reduce groin pain.
- Mindful Breathing & Stress Relief
Chronic stress can intensify physical discomfort. Incorporate gentle breathwork, meditation, and conscious relaxation into your daily routine. Practices like Ujjayi breathing or box breathing calm the nervous system and ease muscle tension.
- Warm Baths and Herbal Applications
Soak in a warm bath with Epsom salts and a few drops of Lavender or Chamomile essential oil. Follow with a gentle massage using Arnica or St. John’s Wort oil to soothe aching areas.
BETTER SLEEP SUPPORT FOR PAIN REDUCTION
It is important to avoid fatigue which makes the aches and pains of pregnancy worse. Make sure you are getting extra needed sleep by going to bed earlier, sleeping later, or taking naps. Rest on a firm supportive mattress, use a bed board. Some women find the floor or a futon helpful. But when sleeping and even relaxing on the sofa, use a full body pregnancy pillow for additional and enhanced support that prevents or alleviates your pregnancy aches and pains. My favorite pregnancy pillows are those made by Momcozy, as they are most supportive, ergonomic and deliciously comfortable for safe rest and sleep. Mamas say it makes them feel like they are literally sleeping in a cloud each night.
Momcozy U shaped Pregnancy Pillow includes all needed pillows in one pillow, with a pillow for between your legs, or for wrapping your legs around it. Momcozy U shaped Pregnancy Pillow is designed with 5-point contouring to cradle your head, back, belly, hips, and legs in optimal alignment. No more tossing and turning straining or pulling. This pregnancy body pillow adapts to your body’s pressure points, promoting blood circulation, reducing back pain and hip strain while maintaining natural spinal alignment for deeper, restorative sleep. It releases your body pressure, effectively relieves back and hip pain as well as leg swelling so you can sleep more deeply all night long. Momcozy full body pillows are designed to replace the need of multiple bed pillows. It hugs your entire body and conforms to both sides, perfectly support the head, shoulders, the entire back, belly, sides, legs - even the knees, feet, pelvis and hips.
Each Momcozy pillow is truly durable for long lasting comfort. It is crafted with OEKO-TEX certified fabric, that ensures safe contact for sensitive skin. It’s filled with premium polyester, and retains its shape after weight is placed on it night after night.
STRESS REDUCTION FOR PAIN REDUCTION
Your mental state plays a big role in how you feel physically. Stress causes your muscles to tense, which increases pain. Take “healing intervals” throughout your day—just a few minutes to sit, breathe, and reset. Read something uplifting, watch a feel-good movie, or call a friend who makes you laugh.
Try calming practices like:
- Gentle or restorative yoga
- Breathwork exercises - like deep breathing in and out to a count of 5, or doubling the exhale
- Yoga nidra (guided body scan and progressive relaxation)
- Tai Chi or QiGong
- Walking outdoors
Mindfulness doesn’t mean ignoring pain. Instead, try tuning into it with curiosity rather than resistance. Practice noticing sensations without judgment. Often, it’s not the pain itself that causes suffering, but the fear or frustration around it.
When to Call Your Provider
While aches and pains are a normal part of pregnancy, there are times to seek medical help. Contact your healthcare provider if you experience:
- Severe, sudden, or persistent pain
- Pain with fever, chills, or other symptoms
- Vaginal bleeding or fluid leakage
- Difficulty walking or moving
- Redness or swelling in your legs
- A history of serious back problems or surgery
You don’t need to “power through” pregnancy pain. From bodywork to breathwork, small changes can make a big difference. Be gentle with yourself. Honor your body. And most of all—remember you’re not alone.
