After working with a physical therapist and giving myself plenty of rest, I am finally beginning to feel a bit better. Thank goodness! I even managed to walk more than a mile with Ryan and Sadie last night which is HUGE. (I immediately iced my back and butt right when we got home!)
Anyway, during this ongoing battle with sacroiliac pain, I’ve felt restless and frustrated to the point where I had to figure out a way to do something that allowed me to move in a way that was both safe for my body and pain-free. Oddly enough, certain exercises felt fine (like biking) while others (like walking) sent a stabbing pain up through my lower back.
I wanted to share the workout I did at the gym yesterday with those of you who may be in a similar boat: You’re looking for a gentle workout that allows you to move your body a bit while still treating it with kindness.
Gentle Prenatal Workout
This workout is a total body workout that focuses on bodyweight exercises and biking. It’s easy on your joints and incorporates two short circuits that include upper body, lower body and core exercises.
A friendly reminder: Just because this workout felt good to me at 36 weeks pregnant doesn’t mean it’s right for you! Please speak with a doctor before making any changes to your prenatal fitness routine.
Below you will find a breakdown of the bodyweight exercises included in this workout. Simply click the hyperlink for a more detailed description!
Circuit One:
Circuit Two:
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Hope you’re feeling better! Looks like a great gentle workout!
My back was sore during pregnancy and I found the more I walked the better it felt!
I hope you are feeling better. My good friend had this same thing a few weeks ago, I will be sharing this with her asap!
Love that you found a way to workout even with how bad you have been feeling! I know that crawling the wall feeling. Very inspiring!
I’m so glad you’re starting to feel better!! Yay!!!
Great modifications! Glad to hear you’re feeling better.
So sorry you’re having pain! Looks like a great, gentle workout.
Kim
http://trendkeeper.me .. Hump day inspiration!
http://YouTube.com/thetrendkeeper .. Summer HAUL
I have had sciatic/piriformis pain for over a year. It is so frustrating, but I started going to a place called Egoscue. It’s very similar to physical therapy and is the only thing I have found to help lessen the pain. They have practices all over the nation, but you can also read his books ( http://www.amazon.com/Pain-Free-Women-Revolutionary-Program/dp/0553380494/ref=asap_bc?ie=UTF8 ). Hope you feel better after your little boy arrives!
Thank you for sharing!!
Have you tried rolling out that butt pain with a foam roller? I have similar problems and the foam roller has been a lifesaver!
I have — It feels good but I still cannot seem to get to “the spot” of pain and really target that with the foam roller which is frustrating!
So glad to hear you’re feeling better! I’m impressed you’ve been able to stay active with such pain!
Julie I am so impressed that you are continuing to be active, even with all the pain you’ve been experiencing. I’m sure your baby is thanking you!
This looks like a perfect little workout for you and baby. I’m so glad to hear you are starting to feel better. Hugs to you!
So interesting! Walking fortunately feels pretty good to me right now (37 weeks Friday), but those side leg raises would destroy me. My pelvic joints are way too loosey goosey for that! I wouldn’t be able to walk without lots of pain for a couple days after that. It’s just interesting to see how different everyone’s experiences are. I’m so glad you’re seeing improvement!
So glad you’re feeling better! Keeping active (within limits!) is so important during pregnancy. Good for you! 🙂
Love this! You are such a great resource for pregnant ladies who want to stay active! I wish I had this a few years ago when I was pregnant!
Thank you for sharing this!! I was in need of some “new” moves!
Most people underestimate the power of just the simplest moves. While I am not going to be pregnant anytime soon (I hope), I can really tell that some of these moves will make you feel the burn!
Fantastic, I am going to do this TODAY!
Since the week or so before I hit my third trimester, my energy’s been a mess. Aside from shopping trips, I’ve stopping working out all together because the fatigue’s turned my bed into my new BFF. Knowing that I can do this workout at home in my pj’s is motivating! (Though I will have to sub the bike riding for stepping in place or something like that)
Hope you pain continues to get better!
I’m very excited about this workout, as I’m always looking for a gentler workout without plyometrics. (Bone spurs mean low-impact workouts are my friend). Love it!
Hey Julie! I have severe sciatic pain in my right glute, sometimes even handicapping me from walking, so I understand. I have tried physical therapy and exercise but nothing has helped. Then I found doeTerra, deep blue lotion. That stuff works wonders! I never thought it would, I’m not that crazy person that is into oils. My friend gave it to me to try and it has truly changed my life. I never leave home without it. Check it out, I think it could be the answer for you. Plus it is all natural so nothing to harm your sweet baby boy!
Casey
Thank you SO much for posting this! I’m 26 weeks, and that same pain hit me last week and I could barely walk. I felt 90 years old! I’m going to give this workout a spin tonight. Thank you so much!!
I feel for you!!! I hope you get some relief soon!