“I have had prior pregnancy loss, how can I exercise safely?”
If you’ve experienced a pregnancy loss and now find yourself trying to conceive or pregnant again, navigating what’s safe when it comes to exercise can feel overwhelming—and scary.
As a pelvic floor physical therapist and a mom who experienced early loss between my sons, I want you to know that I see you, and I understand.
If you’re anything like me, after your loss, you may have searched for reasons why it happened.
“Was it because I worked out too hard the day before?”
“Or because I wasn’t exercising enough and wasn’t as healthy as I should have been?”
I hear questions like these often in my work with women. I want to take a moment to gently remind you: most miscarriages happen due to chromosomal abnormalities (Early Pregnancy Loss | ACOG).
They are not caused by something you did or didn’t do, like exercise.
Even as someone who loves movement and works in healthcare, I remember feeling afraid of “doing the wrong thing” during pregnancy after loss. I see this same fear in so many of the women I work with. And that fear often leads us to freeze, shutting down and avoiding movement altogether.
But here’s the truth: for most women and most pregnancies, exercise is not only safe—it’s beneficial for both you and your baby. Movement during pregnancy has been shown to:
Reduce pain and discomfort
Lower the risk of complications like gestational hypertension and gestational diabetes
Support mental health and reduce the risk of depression
Shorten labor time and reduce the risk of preterm birth
Improve postpartum recovery
According to ACOG, pregnant women without medical restrictions are encouraged to engage in moderate-intensity aerobic exercise for 20–30 minutes on most days of the week. Strength training for major muscle groups 2–3 times per week can also be incredibly helpful in reducing pregnancy-related pain and preparing your body for delivery.
If you’ve experienced loss and feel unsure about how to safely begin or continue exercising during pregnancy, know that you don’t have to figure it out alone.
As a pelvic floor physical therapist, I can help create a personalized program that supports your physical and emotional well-being—keeping you active, strong, and connected to your body throughout this chapter.