Staying active during pregnancy is highly beneficial as it can help improve circulation, reduce discomfort like back pain and swelling, and support a quicker postpartum recovery. Between the baby’s growth, postural shifts, and new symptoms that pop up, it’s important to know what to look for and when to start modifying your exercises. These third-trimester pregnancy tips will help you move comfortably, reduce discomfort, and prepare your body for birth and recovery—without overloading your core or pelvic floor.
How to Work Out Safely in the Third Trimester of Pregnancy
As your baby grows and your center of gravity shifts, your body may naturally adopt less efficient movement strategies. It’s important to monitor for signs of improper loading and adjust your activity as needed. Look out for:
- Bulging or coning through the abdominals during exercise
- Symptoms of heaviness, pelvic pressure, or leakage
- Sacroiliac (SI) joint pain or low back pain
- Changes in posture or discomfort with certain movements
At this stage, maintaining mid-back mobility and incorporating gentle chest stretches can support better posture and more comfortable movement.
Pregnancy Exercise Modifications to Support Your Body
If you’re beginning to feel discomfort, pressure, or misalignment during your workouts, it’s time to modify your routine. Consider these shifts to support your body as you progress through the third trimester:
- Opt for more seated, side-lying, or all-fours positions
- Reduce barbell lifts and sub in free weights or resistance bands
- Avoid high-impact sports or activities that require straining
- Focus more on quality of movement than intensity
A helpful reminder: “If you have to strain to make it happen, you probably shouldn’t make it happen.”
Third Trimester Workouts Should Focus on Breath & Mobility
In your third trimester, workouts should emphasize breath awareness and pelvic floor relaxation. Consider adding these practices to your routine:
- Daily breathing and rib mobility work
- Gentle mid-back mobility drills
- Lateral rib expansion for improved oxygen flow
- Fewer single-leg exercises (especially if they trigger pain or imbalance)
These strategies help create more space for your baby, support better posture, and ease common symptoms like shortness of breath and lower back pain.
Third Trimester Pregnancy Tips for Managing Pelvic Pain
Pelvic pain is common in late pregnancy, but it doesn’t have to stop you from staying active. Here’s how to address two of the most frequent issues:
Pubic Symphysis Pain
- Strengthen glutes and hamstrings
- Gently activate adductors
- Prioritize upper body exercises and walking
- Consider using a support belt if needed
SI Joint Pain During Pregnancy
- Strengthen lower abs, glutes, hamstrings, and adductors
- Maintain a consistent breath practice
- Release tight muscles like the piriformis and pelvic floor
- A support belt may provide relief here as well
A physical therapist can help you navigate these symptoms with hands-on treatment and movement strategies tailored to your body.
Common Third-Trimester Pregnancy Symptoms to Expect
Alongside physical changes, the third trimester often brings new sensations and symptoms. These can include:
- Braxton Hicks contractions
- Backaches
- Shortness of breath
- Heartburn
- Spider veins, varicose veins, or hemorrhoids
Frequent urination - Swelling in hands and feet
- Insomnia
Staying active can help manage some of these symptoms—but always listen to your body, rest as needed, and adjust when something feels off.
Need Help Staying Active in the Third Trimester? We’re Here.
Every pregnancy is unique, and there’s no one-size-fits-all approach to working out safely in the third trimester. If you’re experiencing pain, pressure, or uncertainty about movement, our team of physical therapists is here to help. We’ll create a customized exercise plan to support your goals and help you feel confident and strong—through pregnancy, birth, and beyond.
Call us at (619) 260 – 0750 or email info@innovativept.net to schedule a consult today.
Innovative Physical Therapy, “Solutions in Motion”
Innovative Physical Therapy is a state-of-the-art physical therapy clinic in Mission Valley, San Diego. With over 30 years of experience, we provide individualized care tailored to your unique needs. Our skilled physical therapists utilize manual therapy techniques and movement analysis to identify the root causes of your issues, enabling us to develop effective treatment plans for immediate symptom relief and long-term health.