NPR: Physical Therapists Recommend Five Exercises to Ease Pregnancy Pain

Krystle Howald, a physical therapist who runs Expecting and Empowered, a platform focused on pregnancy and postpartum workouts, said: "I wish people knew a lot of things are preventable during pregnancy." She advises doing two sets of these exercises three times a week as part of a strength routine, and to continue them across all three trimesters. The routines count toward the 150 minutes of moderate-intensity physical activity recommended for pregnant women by the Centers for Disease Control and Prevention.

For hip pain, the report explains that the distinctive waddle seen in late pregnancy happens when the feet drift outward and the hips rotate outward as the pelvis bears extra weight and ligaments loosen. Side-to-side movements can help maintain lateral hip control. One example is a banded walk: place a resistance band above the ankles, keep the knees slightly bent, step sideways while maintaining tension in the band, and repeat across a yoga mat and back for 20 repetitions. Another is the glute bridge: lie on the back with knees bent and feet flat, squeeze the glutes, and lift the hips toward the ceiling while gently squeezing an exercise ball between the knees; do 15 repetitions.

Strengthening the deep core, or transverse abdominis, is "like your own personal pair of Spanx," Howald says, because it wraps around the spine and helps keep internal organs in place. Working this muscle also supports the pelvic floor, which must open during childbirth. Janelle Frederick, a pelvic floor physical therapist, says a strong pelvic floor during pregnancy can help avoid hemorrhoids and urinary leakage. Dumbbell chops are recommended for core strength: stand with feet shoulder-width apart, hold a dumbbell with both hands, raise it overhead toward one shoulder, then rotate the torso to bring it down to the opposite hip, 12 reps per side. Bird dogs, done on all fours, involve tightening the core and raising one arm and the opposite leg, holding briefly, 10 times per side.

The report says that in the second trimester, exercises such as bird dogs and heel slides may help prevent diastasis recti, a separation of abdominal muscles that can occur from stretching. To prevent back pain, strong postural muscles in the neck, back, core, hips and legs keep the body aligned and can protect against backaches and nighttime leg cramps. Dr. Ana Cepin, director of community women's health at Columbia University Irving Medical Center, advises stopping any exercise if you feel dizzy, short of breath or have chest pain.