02/09/026
Third Trimester Pain Management
The third trimester is often when discomfort peaks, and as a hypermobile physical therapist, I felt that shift clearly. By this stage, the combination of increased ligament laxity, changing posture, sleep disruption, and cumulative fatigue can make pain management feel like a full-time job. What helped me most was recognizing that pain in the third trimester isn’t a failure of strength or mindset, it’s information.
For hypermobile bodies, joint stability depends heavily on muscular control. As pregnancy progresses, that system is challenged daily. SI joint discomfort, lower back pain, rib pain, and hip irritation were signals for me to adjust how I moved, trained, and rested. Managing pain meant being proactive rather than reactive.
Movement remained essential, but it had to be the right kind. Short bouts of gentle mobility, controlled strength work, and frequent position changes helped prevent stiffness without overloading my joints. I avoided pushing through pain and instead focused on maintaining tolerance, doing just enough to support circulation, joint awareness, and confidence in movement.
External support played a key role. An SI joint belt during standing-heavy days reduced strain through my pelvis and lower back. Heat helped calm muscle tension, especially in the evenings. These tools didn’t replace movement, but they allowed my body to relax enough to respond to it.
Pain management also meant respecting recovery. Sleep positioning, energy pacing, and hydration became non-negotiables. On days when fatigue was high, pain followed quickly, especially in a hypermobile body that already works harder to stabilize.
Perhaps the most important piece was reframing expectations. Third-trimester pain management isn’t about eliminating discomfort entirely. It’s about keeping pain manageable, preventing flare-ups, and supporting function as your body prepares for birth.
With the right combination of movement, support, and self-compassion, pain doesn’t have to take over the final weeks of pregnancy, even in a hypermobile body.
Looking for a Prenatal program by a Physical Therapist?
Click here for my prenatal program. Check out my physical therapy and strength training services if you are interested. Don’t want to commit to sessions? Schedule a one-time virtual assessment here, or just follow along for my free content on Instagram and Youtube.
