Understanding the physical changes , and how to support them.
Pregnancy brings incredible changes to your body—and not just the growing belly.
From posture and muscles to breathing, circulation, and energy levels, almost every system in your body is adapting to support your baby. These changes are normal and purposeful, but they can also come with discomfort, fatigue, or pain if your body doesn’t get enough support along the way.
Understanding what’s happening can help you feel more prepared, less worried, and more empowered during pregnancy.
Below is a simple, whole-body breakdown of how pregnancy affects you—and how prenatal physical therapy can help.
Common body changes during pregnancy
As your baby grows, your body adjusts in many visible and invisible ways:
- Average weight gain: ~25–35 lbs (11–16 kg)
- Center of gravity shifts forward
- Forward head posture and rounded shoulders become more common
- Increased lower back arch and anterior pelvic tilt
- Hormonal changes (like relaxin) increase joint laxity
- Greater demand on your pelvic floor and core muscles
These changes are not “bad posture” or weakness—they are adaptations. But without proper support, they can overload certain muscles and joints.
Musculoskeletal & pelvic floor changes
Pregnancy places new demands on your muscles and connective tissues:
- Neck and upper back muscles often become overworked
- Abdominal muscles lengthen and widen, reducing force production
- The pelvic floor naturally descends by about 2.5 cm
- Ligaments become more lax, leading to reduced joint stability
- Increased risk of:
- Pelvic girdle pain
- SI joint pain
- Low back pain
- Hip discomfort
These changes don’t mean your body is “failing”—they mean it’s working hard. The goal is to help the right muscles share the load, instead of letting pain accumulate.
Breathing, circulation & energy changes
Pregnancy also affects how you breathe and how hard your body works at rest:
- Rib cage expands and the diaphragm moves upward ~4 cm
- Oxygen demand increases by 15–20%
- Breathing may feel more shallow or tiring
- Blood pressure may slightly decrease early in pregnancy
- Resting heart rate increases by 10–20 bpm
- Fatigue and heat sensitivity are very common
Many pregnant individuals feel short of breath or exhausted even with daily tasks. This is not a sign of poor fitness—it’s a physiological shift. Learning how to breathe efficiently and pace yourself makes a big difference.
Common prenatal discomforts
Because multiple systems are adapting at once, many people experience:
- Pelvic girdle or low back pain
- Pelvic pressure or a feeling of heaviness
- Urinary urgency or leakage
- Leg swelling and varicose veins
- Shortness of breath
- Nerve compression symptoms (numbness, tingling)
- General fatigue
These symptoms are common—but they are not something you have to just tolerate.
How prenatal physical therapy can help
Prenatal physical therapy focuses on supporting your changing body, not pushing it beyond its limits.
It can help you:
✔ Reduce pregnancy-related pain and discomfort
✔ Improve posture and load distribution
✔ Support pelvic floor and core function
✔ Learn safe, effective movement strategies
✔ Prepare your body for labor and delivery
✔ Improve breathing efficiency and relaxation
✔ Stay active, confident, and connected to your body
Care is always individualized—because every pregnancy, body, and experience is different.
What Prenatal Physical Therapy May Include
Prenatal physical therapy isn’t just about exercises—it’s about helping your body adapt safely and comfortably to the changes of pregnancy.
Depending on your symptoms, stage of pregnancy, and daily demands, prenatal PT may include a combination of education, hands-on care, movement training, and supportive strategies.
Here’s what that often looks like:
✔ Education on posture, sleep positions & daily movement
As your center of gravity shifts, everyday activities like standing, sitting, sleeping, and getting out of bed can place extra strain on your body.
Prenatal PT helps you:
- Find more comfortable sleeping positions
- Adjust posture without forcing “perfect alignment”
- Learn safer ways to lift, bend, and move
- Reduce unnecessary strain during daily tasks
Small changes in how you move can make a big difference in pain and fatigue levels.
✔ Gentle manual therapy & soft tissue techniques
Hands-on treatment can help relieve areas that are working overtime during pregnancy, such as:
- Neck and upper back
- Low back and hips
- Pelvic girdle
- Rib cage and diaphragm
All techniques are gentle, pregnancy-safe, and adapted to your comfort level.
✔ Breathing & core coordination training
Pregnancy changes how your diaphragm, core, and pelvic floor work together.
Prenatal PT focuses on:
- Improving breathing efficiency
- Reducing excessive tension in the core or pelvic floor
- Restoring coordination between breath, posture, and movement
- Supporting pressure management as your abdomen grows
This often helps with back pain, pelvic pressure, breathlessness, and overall fatigue.
✔ Pelvic floor training
Pelvic floor care during pregnancy is not just about strengthening.
It may include:
- Learning how to relax and lengthen the pelvic floor
- Improving coordination and timing
- Managing symptoms like pressure, heaviness, or urinary urgency
- Preparing the pelvic floor for labor and delivery
The goal is function and adaptability, not constant tension.
✔ Exercise modifications
You don’t need to stop exercising—but you may need to adjust how you do it.
Prenatal PT helps you:
- Modify current workouts safely
- Choose exercises that support your changing body
- Avoid movements that increase pain or pressure
- Stay active without “pushing through” symptoms
Movement should build confidence, not fear.
✔ Supportive tools when needed
Sometimes your body just needs a little extra help.
This may include guidance on:
- Belly bands or pregnancy support belts
- Cushions or positioning aids
- Pillows for sleep or rest
- Ergonomic adjustments for work or home
These tools are meant to support, not replace, your body’s natural adaptations.
A supportive approach—not a one-size-fits-all plan
Prenatal physical therapy is always individualized.
What you need at 12 weeks may look very different from what you need at 32 weeks—and that’s normal.
The goal isn’t to “fix” pregnancy, but to support your body through it so you can move, breathe, and feel better throughout this transition.
A gentle reminder
Pregnancy is not about “pushing through pain.”
Your body is adapting, reorganizing, and working incredibly hard. Discomfort is a signal—not a failure—and getting the right support can change your entire experience.
If you’re pregnant (or planning to be) and want to move, breathe, and feel better throughout pregnancy, prenatal physical therapy can help.
Your body deserves support during this season of change.
Work with me
Pregnancy brings a lot of change—and you don’t have to navigate it alone.
I am Rowan Huang, PT, DPT, MS, CSCS, a physical therapist based in New York City, specializing in prenatal and pelvic health care. My approach focuses on understanding your body, reducing unnecessary strain, and supporting you through each stage of pregnancy with individualized, evidence-based care.
If you are pregnant (or planning to be) and want to move, breathe, and feel better—prenatal physical therapy can help.
👉 Learn more about me: https://funcphysio.com/dr-rowan-huang-yu-ting-huang/
👉 Schedule a prenatal physical therapy session: https://docs.google.com/forms/d/e/1FAIpQLScZFwLgKq3fSEROF3iT38pa12RG9A-hAgK7OX_HkdqQjnpMrw/viewformv
Your body is adapting in incredible ways.
Support can make that journey feel safer, more comfortable, and more confident.
