Running with a bun in the oven is much harder than running solo. You get winded more easily, your muscles tire more quickly, and since your body is changing so much, you may experience some aches and pains. In the beginning of my pregnancy, I would get subtle cramps way up in my uterus when running; every time I felt them, I’d just stop and walk. Now in my fifth month with a “popped” belly, I’ve discovered a new sensation in my lower ab muscles. It’s a longer-lasting, dull ache, that feels like the muscles are overstretching.

At my last checkup, I learned this pain is round ligament pain and it’s really common for pregos in their second trimester. To find out if it’s harmful to your baby or if it means you should give up running, read more.

My doc assured me that round ligament pain is not serious and won’t cause harm to my growing babe. This pain can be felt as a long-lasting dull ache like I’ve experienced when I’m running, but it can also cause sharp, intense pangs if you suddenly change position, like when you sit up quickly, roll over in bed, or cough.

The round ligaments surround your uterus inside your pelvis, and as your belly grows, those ligaments stretch out to support the weight, like rubber bands. The pain you feel is a result of the tugging on nerve fibers. It usually begins in the groin, and moves upward and outward toward your hips, but normally only lasts a few seconds. Many women may feel the pain more on their right side because the uterus tends to turn toward the right. If you feel the pain lasting longer, and it’s accompanied by contractions lasting over an hour, call your OB pronto. Also call your doc if the pain is severe and coupled with low back pain, pressure in the pelvis, fever, chills, bleeding, or changes in vaginal discharge.

If the pain really bothers you on your runs, it’s probably best to take it easy. Decrease the intensity of your workouts by running slower, sticking to flat surfaces, wogging, or walking instead. If your round ligament pain is just slightly uncomfortable, here’s a suggestion my doctor made that has really helped me. I told her that when I hold my hands under my belly as I run, the pain goes away, so she recommended I try wearing a compression support band on my lower belly. If you have a Bella Band, that might work for you, but it didn’t hold my belly tight enough. The Amom Maternity Support Band offers more support and is specifically designed for use during exercise. Wearing that and slowing down my pace has solved my problem.

Tell me, have any of you experienced round ligament pain?

-Guest Post by Jenny Sugar at FitSugar.com

Aside from watching her calorie intake, a mama-to-be should make exercise a part of her regular routine. Here are some things to consider when working out with a bun in the oven.

For more tips, keep reading.

• When you become pregnant, talk to your obstetrician or midwife about yoga whether you’ve been practicing for years or are thinking of starting. They’ll most likely give you an enthusiastic “thumbs up,” but it’s always a good idea to make sure you don’t have any health restrictions.
• If you’ve been practicing yoga for a while, it’s safe to continue taking the same yoga classes. Just listen to you body, and don’t do anything that makes you feel uncomfortable. On the other hand, if you’re new to both pregnancy and yoga, take a prenatal yoga class instead of a regular one. The instructor will give you more individualized attention, and explain ways to do poses that will be safe for you during pregnancy.
• Prenatal yoga classes tend to focus on opening the hips, stretching the lower back, relaxation skills, and pranayama (breath exercises). So just be aware that you may not be moving a ton, but you’ll definitely be breathing, and spending a lot of time in Wide Squat and Pigeon. By using and stretching the muscles you’ll be needing during birth, you’ll essentially be making labor easier.
• Drink plenty of water and be sure to get the extra 300 to 500 calories you need during pregnancy.

To hear the other important tips keep reading.

• Exercising while pregnant is not easy, so take breaks often to sip water, go the the bathroom, and just sit on your mat and breathe.
• You may want to avoid deep twists from the belly, jumping, deep back bending, holding your breath or rapid breathing (kapalabhati), abdominal work such as Boat pose, lying on your belly such as in cobra pose, Bikram/Hot yoga (you don’t want to raise you body’s core temp), and anything that causes pain or discomfort.
• Avoid lying flat on your back for longer than 10 minutes after the first trimester. This position can put pressure on a major vein called the vena cava which will diminish blood flow to your brain and uterus, and can make you dizzy.
• In the third trimester, it’s recommended to avoid all inversions since your baby is getting ready to move into birthing position and you don’t want to disrupt that.
• While pregnant, your body produces a hormone called relaxin which is intended to soften your inflexible bones and ligaments to make room for your growing baby and to prepare for birth. So avoid overstretching to prevent pulling a muscle.

-Guest Post by Jenny Sugar at FitSugar.com

Another plus? You get to connect with other women going through exactly what you’re going through. So you’re sure to learn tips like how to deal with heartburn, where to buy fitness tops to fit your ever-expanding breasts, and which prenatal vitamins don’t cause nausea.

When you take your first class:

• Bring your own yoga mat if you have one. If you don’t, the studio most likely will have one for you to borrow, as well as other props including bolsters, blocks, straps, chairs, yoga balls, and blankets.
• Bring water. It’s important to stay hydrated and cool when exercising.
• Wear comfortable clothes that support and cover your body. You’ll be moving in interesting positions, and don’t want to be self-conscious about showing your undies if you’re wearing loose shorts.
• Use the bathroom when you need to. You’ll find that someone gets up and leaves to use the ladies’ room every few minutes, so you definitely won’t be the only one.
• Listen to your body and don’t do anything that causes pain, tightness, dizziness, or shortness of breath. Stop what you’re doing immediately and ask the instructor for a modification, or just sit on your mat, sip water, and wait for the next pose.
• Avoid going deeply into poses as the relaxin in your body is causing your joints to loosen up. Going too far can cause you to pull a muscle or tweak a joint.
• Don’t be afraid to ask the instructor questions. Is it OK to lay on my back after 20 weeks? How can I use a block to modify Triangle pose? What poses will open my hips? Ask as many questions as you want in order to feel comfortable and confident. The other pregos in the room will appreciate the info as well.
• The class will most likely be gentle and slow-paced, so you can concentrate on breathing, connecting with your baby, and learning how to relax — all good things to know when you’re in labor.
• You’ll probably spend some time doing Kegel exercises to strengthen your pelvic floor muscles. Strengthening these will make it easier to release them while in labor, and will also tighten them up after birth to prevent incontinence.
• The poses in a prenatal class will focus on opening your hips, stretching your lower back, chest, abs, and shoulders, and strengthening your thighs. If you were practicing yoga regularly before you conceived, it’s safe to continue doing backbends and inversions, as long as they feel good to you.

-Guest Post by Jenny Sugar at FitSugar.com

Special yoga event

Freeing yourself from all extraneous distractions in life for at least 5 minutes a day, can prove to be largely beneficial in the end of your pregnancy, as well as can help prepare you for the later task of parenting. There are many different breathing, meditation, and relaxation exercises that can prove themselves in the yoga world as being vastly beneficial for new mothers, and discovering these specific poses can make all the difference in the world for a healthy delivery.

Read part 1 and part 2 now!

This post was contributed by Meredith Walker, who writes about the nursing degree. She welcomes your feedback at MeredithWalker1983@gmail.com

Try pre-natal yoga at Evolution

Meredith Walker, who writes about the nursing degree. She welcomes your feedback at MeredithWalker1983@gmail.com

Read about Evolution Yoga’s pre-natal yoga classes

Yoga has been recently discovered to drastically improve a pregnant woman’s overall health without putting too much of a strain on her body. Within these classes, women can discover a new form of strength and flexibility, as well as learn new breathing exercises which can prove to be beneficial during labor.

Yoga has become a good way in which to stay fit during pregnancy while still benefiting the fetus. This type of workout can help to relieve fluid retention, as well as influence the position of the baby. Many babies can turn upside down, and through yoga, you can determine ways in which to help turn it in the proper direction. Additionally, the many breathing exercises can help reduce the symptoms of morning sickness while still preparing the mother for the task of labor later on. There are many different stretches and exercises to practice during each trimester, and senior yoga instructors can help in determining which pose will benefit your specific time frame the best.

Stay tuned for parts 2 and 3 on this topic by Meredith Walker, who writes about the nursing degree. She welcomes your feedback at MeredithWalker1983@gmail.com

Read about Evolution Yoga’s pre-natal yoga classes