{"id":396,"date":"2026-06-26T12:00:54","date_gmt":"2026-06-26T12:00:54","guid":{"rendered":"https:\/\/www.wearebeyond.nl\/?p=396"},"modified":"2026-08-14T13:34:58","modified_gmt":"2026-08-14T13:34:58","slug":"excercises-pelvic-back-pain-pregnancy","status":"publish","type":"post","link":"https:\/\/www.wearebeyond.nl\/en\/blogs\/oefeningen-bekkenpijn-rugpijn-zwangerschap\/","title":{"rendered":"Pelvic pain and lower back problems during pregnancy"},"content":{"rendered":"

Many pregnant women experience pelvic pain or lower back issues. This pain can make daily activities difficult and reduce the enjoyment of pregnancy. Fortunately, targeted training during pregnancy can help to reduce symptoms and prevent them from worsening. Understanding the cause and safely implementing exercises is crucial to supporting the body during this period of change.<\/strong><\/p>\n\n\n\n

The cause of pelvic and back pain during pregnancy<\/h3>\n\n\n\n

Pelvic and back pain often arise due to hormonal changes and extra weight. The hormone relaxin makes joints looser, which is necessary for childbirth but also causes instability in the pelvis. The increasing weight of the baby shifts the centre of gravity, placing more strain on the lower back and pelvis. Insufficient muscle strength and stability in the torso and pelvic floor increase the likelihood of pain. Through targeted training, you can often reduce or prevent these complaints.<\/p>\n\n\n\n

Why exercise during pregnancy helps<\/h3>\n\n\n\n

Targeted exercises strengthen the muscles around the pelvis, lower back and core. Trained pelvic floor, abdominal and back muscles provide a more stable posture and better support for the weight of the abdomen. Research shows that women who exercise safely during pregnancy suffer less frequently from pain and functional limitations. Exercise also increases blood flow, improves mobility and promotes a quicker recovery after childbirth.<\/p>\n\n\n\n

Exercises for pelvic girdle pain or lower back pain<\/h3>\n\n\n\n

Not every exercise is suitable during pregnancy. Training safely during pregnancy means that load and intensity are adapted to the trimester and personal situation. Effective exercises are often low-threshold, such as stability and mobility exercises, light resistance training, and controlled posture and balance drills. The goal is to strengthen the muscles without overloading the joints and worsening the pain.<\/p>\n\n\n\n

Prevention and long-term benefits<\/h3>\n\n\n\n

Women who regularly train their pelvic and core muscles not only experience less pain during pregnancy, but also lay a strong foundation for postpartum recovery. A stable and strong body supports daily activities and reduces the likelihood of long-term pelvic problems or back pain. This contributes to a healthier pregnancy and a faster postpartum recovery.<\/p>\n\n\n\n

Safe training with guidance at BEYOND Amsterdam<\/h3>\n\n\n\n

A personal trainer with experience in pregnancy physiology can put together a programme that is safe and effective. Within the specialisation Pregnancy Personal Training<\/strong> at BEYOND Amsterdam, attention is paid to pelvic stability, core strength and mobility, so that you continue to train safely during pregnancy<\/strong>. With personal coaching, you can reduce discomfort, prepare your body optimally for childbirth, and work towards a stronger recovery afterwards. Discover how BEYOND Amsterdam can help you train safely and effectively during your pregnancy.<\/p>","protected":false},"excerpt":{"rendered":"

Veel zwangere vrouwen ervaren bekkenpijn of lage rugklachten. Deze pijn kan dagelijkse activiteiten moeilijk maken en het plezier van de zwangerschap verminderen. Gelukkig kan gerichte training tijdens de zwangerschap helpen…<\/p>","protected":false},"author":2,"featured_media":714,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-396","post","type-post","status-publish","format-standard","has-post-thumbnail","category-zwanger"],"_links":{"self":[{"href":"https:\/\/www.wearebeyond.nl\/en\/wp-json\/wp\/v2\/posts\/396","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.wearebeyond.nl\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.wearebeyond.nl\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.wearebeyond.nl\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.wearebeyond.nl\/en\/wp-json\/wp\/v2\/comments?post=396"}],"version-history":[{"count":2,"href":"https:\/\/www.wearebeyond.nl\/en\/wp-json\/wp\/v2\/posts\/396\/revisions"}],"predecessor-version":[{"id":1489,"href":"https:\/\/www.wearebeyond.nl\/en\/wp-json\/wp\/v2\/posts\/396\/revisions\/1489"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.wearebeyond.nl\/en\/wp-json\/wp\/v2\/media\/714"}],"wp:attachment":[{"href":"https:\/\/www.wearebeyond.nl\/en\/wp-json\/wp\/v2\/media?parent=396"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.wearebeyond.nl\/en\/wp-json\/wp\/v2\/categories?post=396"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.wearebeyond.nl\/en\/wp-json\/wp\/v2\/tags?post=396"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}