bumpy roads during pregnancy third trimester

“Especially at higher resistance, the load through the pedal creates a shearing force through the pelvis that can increase pain. If you’re experiencing pelvic girdle pain or sacroiliac joint pain, Jeffcoat says you may not have enough core stability to participate in cycling. If you’re feeling short of breath, you should stop. You should begin to slow down and take it easy if you aren’t able to maintain a conversation while cycling. “Cycling is a pretty low-risk activity, but you should avoid it if it causes you any pain or discomfort in your low back, pelvis, or hips,” Robles says.Īdditionally, your healthcare provider may advise you to avoid exercise if you have a high-risk condition, such as placenta previa, a short cervix, or history of preterm delivery. swelling, especially in your calf muscles.shortness of breath (both before exercise or that does not subside after exercise).Stop exercising and call your healthcare provider if you experience any of the following symptoms while exercising: not participating in any contact or high intensity sports.modifying or avoiding activities or exercises that require you to lie on your back, especially during the third trimester.not participating in activities that may cause you to overheat, especially during the first trimester.drinking water throughout the day and always having water with you while exercising.aiming for 30 minutes of physical activity most days of the week.talking to your OB-GYN early on about exercise (let them know what activities you plan to participate in).In addition to following cycling-specific safety recommendations while working out, you should adhere to the general precautions and safety guidelines from the ACOG.

“With the growing weight of the baby, the center of gravity is already pulling forward and down, so we don’t need to accentuate this with handlebars that are too low,” she says. If you have a history of pubic symphysis dysfunction, also known as pelvic girdle pain, Jeffcoat says you should avoid quick maneuvers, such as 2-count jumps, as they will put additional strain over this area.ĭuring the second trimester, Jeffcoat says that as long as there’s no pain, you can generally feel unrestricted on the bike - but always keep enough resistance to avoid hyperextension.Īs your body changes and baby grows, especially during the third trimester, Jeffcoat says you’ll likely need to raise the handlebars to reduce the amount of spinal flexion and load to the neck and middle and lower back. “The first relaxin peak occurs around 8 to 12 weeks, and this is especially vulnerable for a pregnant women’s ligaments,” she says. “This needs to be taken into account even in the first trimester, where the hormone relaxin is at one of its peaks, before it falls off and rises again closer to delivery,” Jeffcoat says.ĭuring the first trimester, Jeffcoat says to make sure to avoid knee hyperextension with all jumps and standing positions. Jeffcoat says when doing jumps and standing maneuvers in a spin class, make sure there’s enough resistance on the “road” to avoid hyperextending your knees. Staying seated is safer and will feel a lot more comfortable. Early on, it may feel OK to stand up and ride, but as your belly grows, your center of gravity shifts, making it more challenging to maintain a standing position.Īlso, you may notice more pain in your lower back and joints if you stand while riding. This may allow them to identify any signs of distress.Ĭonsider staying in the saddle for the majority of the class. If that’s not possible, try to take classes from the same teacher so they can get to know you. Ideally, you should take a class from an instructor who has prenatal exercise training. Let them know you’re pregnant (if it’s not obvious!), and ask whether they have experience with pregnant participants. Modifications will likely be necessary when taking a group spin class, especially as you progress through pregnancy.Īfter getting the green light from your OB-GYN, take a few minutes to talk to the spin instructor. Still, the instructor sets the pace and difficulty, so you’ll need to adjust accordingly. Taking a spin class is similar to cycling on an upright bike at home or the gym.

Bumpy roads during pregnancy third trimester