01/05/2026
Pregnancy comes with a lot of advice about what you should do, but sometimes what matters most is having the right tools to get through the day. As a physical therapist (and someone navigating pregnancy with a hypermobile body), there were a few simple, practical tools that made a huge difference in how I felt physically. These weren’t fancy or complicated, but they were incredibly effective when used intentionally.
Heat was one of my biggest go-tos. Gentle heat on my lower back and hips helped calm muscle tension and reduce that deep, achy discomfort that often showed up by the end of the day. It didn’t “fix” anything structurally, but it helped my body relax enough to move better afterward—which matters more than people realize.
Self-massage tools were another lifesaver. I regularly used a lacrosse ball for targeted release along my glutes, hips, and mid-back, and a massage gun when I needed broader muscle relief. The key was moderation. With hypermobility, aggressive rolling can backfire, so I kept pressure light to moderate and focused on improving circulation and awareness—not chasing soreness.
An SI joint belt was essential for me, especially during longer walks or standing-heavy days. Pregnancy hormones increase ligament laxity, and for hypermobile bodies, that can mean extra strain through the pelvis. The belt provided just enough external support to improve stability and reduce irritation without making me feel restricted or dependent on it.
Finally, daily electrolytes were impactful for migraine management. Staying well-hydrated helped reduce fatigue, muscle cramping, and daily migraines. Pregnancy increases fluid needs, and electrolytes helped my body actually use the water I was drinking. Prior to pregnancy, I used eletryotes as needed, and more on the days that were warmer or I sweat more. During pregnancy, this became an everyday staple; noticing drinking them in the morning or the first half of my day kept headache symptoms at bay. Some days, I doubled up, depending on symptoms, and drank coconut water or another electrolyte packet in the afternoon. My favorites are: LMNT electrolytes, Morning Routine electrolytes, or Coconut Water.
These tools didn’t replace strength, mobility, or good programming, but they supported my body so I could keep moving. Sometimes the right tools don’t just manage pain; they make daily life more doable.
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