07/30/2026
Your spine is meant to move, but the mechanical changes in pregnancy can make your back muscles short and tight, your abs long and stretched, and leave your core and pelvis with less than ideal support… that means low back pain, SI joint pain, and P***c symphysis pain and can also add to pelvic pressure, incontinence, and groin pain.
Paying attention to your set up and stacking your ribs over hips when squatting can reduce back strain, help your abs do their job more effectively, and decrease irritation to the front and back of your pelvis (bye bye lightning crotch). Adding a band provides more feedback and promotes better stability.
If squats (or your day to day sit to stands) bother your back, or cause pain in your pelvis, give this little shift a try and see how it feels!
What’s been the most humbling part of your pregnancy?
