How Pregnancy Changes Your Body — and How to Support Recovery
Pregnancy is one of the most incredible things the human body can do. But along with growing new life comes profound shifts in your muscles, joints, breathing, and posture. These changes are normal and necessary — yet if they’re not supported, they can also lead to discomfort, weakness, or pain.
At Luna Revival, I help you understand these adaptations and give you tools to recover with strength, confidence, and intention.
What Happens to Your Core During Pregnancy?
The rectus abdominis (six-pack muscle) stretches by an average of 13 cm to make space for your baby.
With less core stability, your body leans on the psoas and back extensors, often creating low back tightness and an anterior pelvic tilt.
Why this matters: When your abs can’t stabilize effectively, your spine, ribs, and pelvis develop compensations that change how your whole body moves.
How Does Pregnancy Affect Breathing?
The rib cage widens and the diaphragm flattens, making deep breathing more difficult.
Many shift to shallow breathing, relying on the chest and neck muscles.
Why this matters: This pattern creates neck and shoulder tension while reducing core and pelvic floor coordination
What Happens to the Pelvis and Pelvic Floor?
The pelvis externally rotates to allow more space for baby.
The pelvic floor lowers and may feel both tight and weak.
The glutes shorten while ligaments loosen for stability.
Why this matters: These shifts reduce smooth pelvic movement and add stress to your spine and hips.
How Pregnancy Changes the Feet & Lower Body
Feet often widen and arches flatten due to ligament laxity and weight gain.
Limited ankle mobility can create a more collapsed foot position.
Why this matters: When your feet change, the ripple effect moves upward — impacting your knees, hips, and back.
Layers of Postural Adaptation
Pregnancy adaptations often stack on top of each other, leading to:
Rounded shoulders and stiff mid-back → limited shoulder mobility.
Extended neck posture → headaches and breathing changes.
Glute gripping → swayback posture, knee hyperextension, pelvic floor tightness.
Pelvic floor gripping → muscles that are both overactive and underpowered.
Pelvic Pain in Pregnancy (SIJ & SPD)
Pelvic girdle pain is common and often tied to:
Pelvic asymmetry or rotation.
Imbalances between glutes, hamstrings, and adductors.
Unequal muscle recruitment during movement.
Why this matters: Without balanced muscle support, the pelvis absorbs more stress, leading to instability or pain.
The Good News: Your Body Can Recover
Every adaptation described above is a normal and expected part of pregnancy. The key is having a plan to rebuild balance postpartum.
With the right approach, you can:
Reduce pain and tension.
Improve breathing and posture.
Restore core and pelvic floor coordination.
Rebuild strength for long-term resilience.
Next Steps: How Luna Revival Helps
In my pregnancy and postpartum programs, I guide you step by step with:
Breathwork and core rehab to reconnect your foundation.
Pelvic floor coordination that builds strength without over-tightening.
Progressive strength training that fits your phase of life.
You don’t have to “bounce back.” You can rebuild forward — stronger, more aware, and fully supported.
