Second Trimester Pregnancy: Keeping Your Pelvis Moving, Easing Aches, and Nourishing Your Body

Welcome to the second trimester!! This can feel like a welcome change after those early weeks of nausea, exhaustion, and wondering when you'll start feeling like yourself again. For many of us, energy starts to return, food becomes a little more appealing, and that growing belly makes pregnancy feel more real.

It's also when we start hearing about new aches and pains. A sharp pulling feeling in the groin when getting out of bed. Hips that ache after sitting too long. A back that feels different. And questions about how much water to drink, what to eat, and whether there is anything you can do now to help your body prepare for birth.

As a midwife, We find this is a good time to start paying attention to how you're moving, eating, drinking, and feeling throughout the day. You don't need a complicated exercise routine or a perfect pregnancy diet. Small, consistent habits can make a real difference in how comfortable you feel.

Here are some of the questions we hear most often during the second trimester and the things we find helpful when talking you through them.

How Do I Keep My Pelvis Mobile During Pregnancy?

I love this question because it gives us a chance to talk about movement before discomfort becomes a daily struggle.

Your pelvis is designed to move. It works together with your hips, lower back, muscles, and ligaments to support you as your baby grows. As your belly gets bigger, your center of gravity changes, and you may notice that the way you stand, walk, and sit feels a little different.

Keeping your pelvis mobile doesn't mean trying to stretch it open or force your hips into certain positions. It means maintaining comfortable movement, building strength, and avoiding spending the entire day in one position.

A few simple things we find helpful:

Go for a walk. It doesn't have to be a long one. Even a 10- to 15-minute walk can be a good place to start. It's not about going overboard, it's just about getting started.

Try some pelvic circles. If you have a birth ball, sit on it with your feet flat on the floor and gently circle your hips in both directions. You can also do this standing with your hands resting on a counter. Keep the movements small and comfortable.

Get on your hands and knees. This is one of my favorite positions for changing things up when your back feels tight. Try gently rocking your hips forward and backward or moving between rounding and relaxing your back. There's no need to push into a deep stretch. Easy cat cow is just right.

Practice supported squats if they feel good. Hold onto a sturdy counter or another stable support and try a comfortable, shallow squat. You don't need to go low, and you shouldn't push through pain.

Change positions throughout the day. This sounds simple, but it can be surprisingly helpful. Alternate sitting, standing, walking, and resting rather than staying in one position for hours.

Regular moderate exercise is encouraged. A common goal is about 30-60minutes per day, but if you haven't been very active, start where you are and build gradually. You don't need a gym membership, there are a lot of free workouts online.

More stretching isn't always better. Pregnancy changes your ligaments and connective tissue, and forcing a stretch isn't going to make your pelvis more flexible or guarantee an easier birth. Hold each stretch for 15-30 seconds, let the stretch feel elongating not painful.

If you're having pain when walking, climbing stairs, rolling over in bed, or standing on one leg, let your midwife know. Pelvic girdle pain is common, but you don't have to simply live with it. A pelvic health physical therapist can often help you find movements and strategies that are more comfortable.

What Is Round Ligament Pain, and How Can I Relieve It?

If you've ever stood up from the couch and suddenly felt a sharp pulling pain low in your abdomen or near your groin, you may have experienced round ligament pain.

The round ligaments help support your uterus. As your uterus grows, these ligaments stretch, and sudden movements can cause a brief, sharp or pulling sensation. It often happens when getting out of bed, rolling over, coughing, sneezing, or standing up quickly.

It can catch you off guard, especially if you haven't felt anything like it before.

What can help?

Slow down when changing positions. Instead of sitting straight up from lying down, roll onto your side first, bring your legs over the edge of the bed, and use your arms to help you sit up. Or roll onto your hands and knees and put one leg at a time onto the floor. It may feel like small adjustments, but you'll feel the difference.

Support your belly when you cough or sneeze. Try gently supporting the underside of your belly with your hands and bending forward slightly. Use bellybands, or belly taping.

Try a warm bath or compress. Warmth may help ease surrounding muscle tension. Keep the water warm rather than hot and add magnesium flakes to your bath.

Wear supportive shoes, Even in the house! Get yourself a nice pair of shoes you can wear when you're out and about, but don't go barefoot in the home. Wearing supportive shoes goes a long way.

How Much Water Should I Drink During the Second Trimester?

Hydration is one of those things we know is important, but missed when we're busy. And let's be honest.. life is busy!

A reasonable starting point during pregnancy is around half your weight in ounces daily, with more needed in hot weather, during exercise, or when you're sweating more than usual. Your needs will vary.

Rather than trying to drink a huge amount at once, make drinking water part of your normal routine.

A few simple ways to stay hydrated:

• Drink a glass of water when you wake up.

• Keep a water bottle beside you at work or in the car.

• Sip water throughout the day, especially between meals.

• Take water with you when you go for a walk, or when working out.

• Add lemon, lime, or cucumber if plain water doesn't sound appealing.

• Herbal teas can also help you hit your water goals.

• Include water-rich foods such as watermelon, berries, oranges, cucumbers, and soups.

Your urine can give you a general idea of hydration. Pale yellow is usually reassuring, while persistently dark urine or passing very little urine may mean you need more fluids.

And remember, you don't have to force yourself to drink an excessive amount of water. Consistency is more helpful than trying to catch up all at once.

What Should I Eat During the Second Trimester?

For many of us, the second trimester brings back an appetite that was missing during the first. If that's you, this is a good time to build some simple eating habits that help you feel nourished and satisfied.

You don't need to eat twice as much food, but your nutritional needs do increase during pregnancy. I encourage you to focus on eating regularly and including a variety of foods rather than worrying about making big meals.

Here are some things you may like to include throughout the day.

Protein: Eggs, meat, poultry, beans, lentils, tofu, yogurt, and fish that is low in mercury.

Healthy fats: Avocado, olive oil, nuts, seeds, and appropriately selected fish.

Fiber-rich foods: Oats, whole grains, potatoes, beans, vegetables, and fruit.

Iron-rich foods: Meat, lentils, beans, and iron-fortified cereals. Pairing plant sources of iron with vitamin C-rich foods, such as oranges, strawberries, or bell peppers, can help your body absorb the iron.

Calcium-rich foods: Pasteurized dairy products or suitable fortified alternatives.

Choline-rich foods: Eggs, meat, fish, dairy, soy foods, and some beans. Choline supports fetal development, and not all prenatal vitamins contain much of it.

Continue taking a prenatal vitamin recommended for your needs, and talk with your midwife about any additional supplements. Herbs and natural products aren't automatically safe just because they're natural, especially during pregnancy.

What If I'm Hungry All the Time?

First, don't feel like you need to ignore your hunger. Some days you'll be hungrier than others, and that's okay.

I find that snacks containing both protein and carbohydrates tend to be more satisfying than grabbing something that leaves you hungry again 20 minutes later.

A few easy combinations:

• Apple slices with peanut butter

• Greek yogurt with berries and oats

• Cheese and whole-grain crackers

• Hummus with carrots and pita

• A hard-boiled egg with toast

• A smoothie made with pasteurized yogurt or fortified milk, fruit, and nut butter

You don't need elaborate meals or expensive ingredients. Having a few easy options on hand can make eating well much less stressful.

If you're struggling to eat, losing weight, or continuing to have significant nausea or vomiting, let your care provider know. You deserve support.

Why Am I Constipated and Bloated During Pregnancy?

This is another very common complaint, and it isn't always something women feel comfortable bringing up.

Pregnancy hormones can slow digestion, and iron supplements may contribute to constipation. Changes in your eating habits and activity can add to it.

I usually suggest starting with a few simple things:

• Drink water regularly throughout the day.

• Include fiber-rich foods such as oats, pears, berries, beans, and vegetables.

• Get some gentle movement each day.

• Take a magnesium supplement.

• Give yourself time to use the bathroom rather than ignoring the urge.

• Try placing a small footstool under your feet when sitting on the toilet, so your knees are a little higher than your hips.

Increase fiber gradually, since adding a lot all at once can make bloating worse.

Is It Normal to Be Tired During the Second Trimester?

You may notice an improvement in energy during the second trimester, but that doesn't mean you'll suddenly feel energetic every day.

Your body is building blood volume, supporting the placenta, and growing your baby. Add work, family responsibilities, interrupted sleep, and everything else life brings, and it's understandable to have days when you feel worn out.

Get outside for some daylight, eat regularly, move in ways that feel good, and give yourself permission to rest.

I also remind women that pregnancy isn't the time to turn every burst of energy into a long list of things that need to get done. You can feel good and still need rest.

That said, significant or persistent fatigue deserves attention. Iron-deficiency anemia is one possible cause, and your care provider can assess whether you need testing or treatment. If you're unusually weak, dizzy, or short of breath, don't assume it's simply part of pregnancy.

When Should I Feel My Baby Move?

This is such an exciting milestone, and it can also bring a little worry when you're waiting for those first flutters.

First of baby's movements can be felt between about 16 and 24 weeks. If this is your first pregnancy, you may not recognize them until closer to 20 weeks or later. Early movement can feel like little bubbles, gentle taps, or flutters.

There is a range of normal, and an anterior placenta can make movement harder to feel.

If you haven't felt movement by 24 weeks, contact your midwife or obstetric provider. Once you begin to recognize your baby's movements, ask your care provider what to expect and when to seek help. If movement decreases after you've established a pattern, contact your maternity care team promptly rather than waiting for your next appointment.

What Is the Most Important Thing I Can Do During the Second Trimester?

If I could encourage you to focus on just a few things, it would be these: move your body regularly, eat enough, stay hydrated, and pay attention to what your body is telling you.

You don't need to spend an hour stretching every morning. You don't need to prepare perfect meals. And you don't need to feel guilty if you miss a walk or have a day when all you want to do is rest.

Pregnancy is a time of tremendous change. Some discomfort is common, but you shouldn't feel that you have to tolerate pain or figure everything out on your own.

At Neighborhood Midwives, we believe prenatal care should be about more than checking measurements and listening to your baby's heartbeat. It's also about having time to ask questions, understanding the changes happening in your body, and feeling supported as you move through pregnancy.

The second trimester is a wonderful time to build habits that help you feel stronger, more comfortable, and more connected to your changing body.

And if something doesn't feel right, reach out. You don't have to wait until your next appointment to ask your midwife a question. Remember.. if you're going to Google it we'd rather you call us!

Neighborhood Midwives provides midwifery care for families planning home birth in Salt Lake and surrounding Utah communities. Learn more about our approach to prenatal care and birth at neighborhoodmidwives.com.