Joint pain during pregnancy: why it happens and exercises for relief

Causes of Joint Pain During Pregnancy

Joint pain during pregnancy can happen for several reasons, including weight gain, increased blood volume, relaxed ligaments, and a shifting center of gravity. This pain often becomes more noticeable in the second and third trimesters as your body continues to change. “Joint pain can last for up to a year after you give birth, as your hormones return to normal,” says Dr. Marquez.

• Ligament relaxation. During pregnancy, your body produces more of the hormone relaxin, which helps loosen ligaments in preparation for childbirth. “As ligaments become more flexible, joints have less stability and support,” explains Dr. Marquez. This can place extra strain on surrounding muscles and joints.

• Increased body weight. Weight gain during pregnancy increases the load on your joints. “More weight means more pressure, especially on weight-bearing joints like your hips, knees, and ankles,” says Dr. Marquez.

• A shifting center of gravity. As your belly grows, your posture naturally changes. “Many people lean back slightly to balance the weight in front — sometimes called ‘pregnancy posture,’” says Dr. Marquez. This shift can put added stress on your lower back and other joints, including your hips, knees, ankles, and feet.

• Fluid retention. Your blood volume increases significantly during pregnancy, which can lead to swelling — especially in your hands, feet, ankles, and face. This extra fluid can put pressure on nearby joints, contributing to discomfort. Joint pain can continue after delivery, too. “It can take several months — sometimes up to a year — for hormones and tissues to fully return to their pre-pregnancy state,” says Dr. Marquez.

Common areas for pregnancy-related joint pain

When you’re pregnant, you’ll probably experience aches and pains all over. But when it comes to joint pain, here are the spots where you’re most likely to notice it:

• Pelvis and hips. Up to 70% of women experience pelvic girdle pain during pregnancy, especially in the late stages. “This area takes on a lot of the load as your baby grows,” says Dr. Marquez. Hormonal changes also cause the joints and ligaments in your pelvis to loosen to prepare for childbirth. While this is necessary, it can make the area feel less stable and more prone to discomfort — especially when walking, standing on one leg, or getting in and out of bed or a car.

• Lower back. As your belly grows, your center of gravity shifts forward, often causing you to lean back slightly to stay balanced. This is just one reason why up to 40.5% of pregnant women globally experience back pain. Changes in posture increase pressure on the joints in your lower back. “Your back muscles have to work harder to support your body,” says Dr. Marquez. The result can be stiffness, achiness, or soreness — particularly after long periods of standing or sitting.

• Knees. Your knees absorb much of the added load from pregnancy weight gain. Research has long suggested that for every pound you gain, about four pounds of extra pressure is placed on your knee joints. This increased demand, combined with looser ligaments, can make your knees feel achy, especially during activities like walking, climbing stairs, or standing up from a seated position.

• Wrists and fingers. Swelling is common during pregnancy, especially in the hands and wrists. This can increase pressure within the joints and surrounding tissues, sometimes leading to stiffness, discomfort, or even tingling and numbness. “Fluid retention can make these smaller joints feel tight and sensitive,” says Dr. Marquez, particularly later in pregnancy or at the end of the day (no matter which trimester you’re in).

Gentle movement for joint pain during pregnancy

When your joints ache, you might think rest is best. And while it’s true you need more rest during pregnancy, in most cases, gentle movement can actually help you feel better.

“Staying active during pregnancy helps support your joints and reduce discomfort,” says Dr. Marquez. That’s because movement improves circulation, reduces stiffness, and helps strengthen the muscles that support your joints.

As your ligaments loosen due to hormonal changes, your muscles take on more of the work to stabilize your body. Gentle exercises can help those muscles stay strong and coordinated, which may ease pressure on sensitive joints.

Movement also helps keep joints from becoming stiff or “locked up,” which can happen if you stay in one position for too long. Even small bursts of activity, like walking around your home or doing a few stretches, can make a noticeable difference.

The key is to keep moving in a way that feels comfortable for you. Good options during pregnancy often include:

• Walking

• Prenatal yoga or stretching

• Swimming or water exercise

• Exercise therapy

It’s also important to listen to your body. You will likely need to modify movements as your pregnancy progresses, and that’s completely normal. Aim for consistency over intensity — a little bit of movement throughout the day can go a long way in helping you stay comfortable.

If you’re unsure where to start, a physical therapist can guide you through safe, effective exercises tailored to your body and stage of pregnancy.

How Hinge Health can help you

If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.