Managing Pregnancy Aches & Pains with Gentle Movement
Pregnancy doesn't have to mean constant discomfort. We use targeted, safe movement to help you feel like yourself again.
If you find yourself constantly rubbing your lower back, you're not alone. We focus on posture and core engagement to help support your spine and reduce that daily pressure, so you can feel strong while growing your baby.
Pelvic pain can be a challenge, but the right exercises can help. This core and pelvic strength workout includes pelvic tilts, clamshells, and bridges with a ball to strengthen your hips and stabilize your pelvis.
Dealing with hip and pelvic pain during pregnancy? This video demonstrates gentle exercises like side lunges and tripod rock-backs to relieve discomfort and improve your mobility.
Upper back pain is common as your posture changes. Say goodbye to it with these simple movements, including mid-back drops and wall angels, designed to ease tension and strengthen your posture.
Leg cramps can be disruptive. This video shows simple exercises like ankle pumps, figure-of-four stretches, and calf raises that you can do to improve circulation and find relief.
Knee pain during pregnancy can happen due to changing biomechanics. Dr. Gouri demonstrates four exercises, including VMO activations with a band and ball, to help strengthen supporting muscles and reduce pain.
Sciatica pain can be debilitating. This video guides you through gentle yoga poses like the pigeon stretch and wide-legged forward bend to soothe your lower back and hips.
If you're experiencing groin pain, these exercises can help. We demonstrate sumo squats and ball squeezes to help you stay active and move more comfortably without aggravating the area.
Carpal tunnel syndrome can cause numbness and tingling in your hands. This video shows exercises like median nerve glides and tendon glides to help manage symptoms and improve wrist health.
Thumb pain is another common issue for new and expecting moms. This level-1 exercise video focuses on gentle shoulder and neck stretches to release tension that can contribute to hand discomfort.
About Managing Pregnancy Aches & Pains
You might be rubbing your lower back constantly because your center of gravity has shifted, creating unnecessary tension. Rather than just resting, we use targeted, gentle movements to decompress your spine and engage the deep core muscles that actually need to support your growing bump.
Pregnancy brings changes that are amazing, but often physically taxing. Many of the aches you feel—from sciatica and pelvic pressure to carpal tunnel—are your body reacting to shifting biomechanics and the hormonal loosening of your joints. At Tribher, we don't believe in 'pushing through' the pain. We believe in movement intelligence.
Our sessions focus on specific, low-impact mechanics to address these issues at the source. For example, our approach to back pain isn't just about stretching; it’s about 'stacking' your posture correctly and activating the transverse abdominis, your body's natural corset. Whether you're struggling with tightness in your hips, aching veins, or the discomfort that comes with a growing belly, we provide the tools to modify your daily activities and exercise routines.
We operate both online and out of our studio in Koramangala, Bengaluru. Our programs are designed to be practical—every movement we teach is something you can integrate into your day to manage pain, improve your sleep, and keep your energy levels steady through the third trimester.
Tribher
I’m Ankita. I started Tribher because I realized that pregnancy aches weren't just 'part of the process'—they were signs that my body needed different support. I'm here to show you how to move in a way that helps you feel strong and comfortable in your own skin again.
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