ARTICLE > PELVIC PAIN
5 Training Tips for Pelvic Pain
Pelvic Pain affects around 70% of pregnant women, but you know that training can help, right? Here are Mammaträning's top tips for pain relief!
⚡️ Article in brief
- Exercise pain-free and reduce sensitivity
- Bye, Pelvic Pain - a step-by-step program to ease the pain
- Avoid single-leg exercises if it triggers, but continue with strength and cardio training!
1. Pain-Free Training
Find a level in your workouts that is pain-free and start there. Start with gentle exercises that do not trigger your pelvic pain, either during the session or after. The exercise program Bye, Pelvic Pain in the app Mammaträning gives you all you need!
2. Try Different Techniques or Weights
Pelvic pain may prevent you from squatting as deeply as you usually do, or doing deadlifts as heavy as you're used to. Just because the exercises don't work as well as they used to, it doesn't mean that you shouldn't do them at all. Try performing the exercise with lower weight and/or adjusted range of motion.
❤️🩹 Bye, Pelvic Pain!
Our physiotherapists' best program for strengthening the glutes and core - which can relieve the pain.
3. Maybe Avoid Single-leg Exercises
If you are bothered by pelvic pain, single-leg exercises may be triggering your pain. You don't have to opt out of single-leg exercises "just because", but if you notice that they cause you increased symptoms, it may be wise to listen to your body and choose exercises with a balanced load instead.
If you choose levels 1 or 2 in the app, you don't have to think for yourself - our physiotherapists have removed all single-leg exercises for you. All workouts at these levels are pelvic and pelvic floor friendly!
4. Gentle Cardio Training
Brisk walking is a pleasant and easy form of exercise for many, but unfortunately it is not always the pelvis' favorite activity. Do you find that walking increases your pain? Try a different way of doing cardio such as cycling, rowing machine, walking machine or water workouts instead. Maybe you can get a much tougher and more enjoyable workout this way.
5. Train Your Upper Body
Even if you feel limited when it comes to lower body workouts, you can probably go ahead with upper body workouts just like before. Do your lower body rehab and focus on getting fun and tough workouts for your back, shoulders and arms.
Article written by
Viveka Österholm
Physiotherapist
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