Hey! We get a TON of questions every week from folks looking for pain relief. The good news? We’ve created a ton of resources to help you move pain-free throughout pregnancy and postpartum.

At MamasteFit, our mission isn’t about shrinking to fit into out-of-style jeans—it’s about helping you feel GOOD in your body. We want you to have the strength and confidence to meet the demands of motherhood, keep up with your kids, and get up and down off the floor with ease.

In this newsletter, I’m pulling together all of our top pain-relief tips so you can move more comfortably in every season of motherhood. Save this email—you’ll want to come back to it whenever something starts to hurt.

Key Concept for Pain Relief

There’s one big idea that can completely change the way you approach pain relief: we all have normal asymmetry.

Our bodies aren’t perfectly balanced, and that’s okay! But when we understand the positions we tend to favor, it gives us clues about why certain pains show up—and what we can do to find relief.

For many of us, that pattern is called left AIC (don’t worry about the name—just know it’s super common). In this pattern:

• We put more weight into the right leg, which makes the right side of the pelvis rotate backward, tip under, and move into internal rotation (a “closed” hip).
• The left leg tends to rotate outward, shift forward into an anterior tilt, and move away from the midline.

This doesn’t automatically mean something is “wrong.” But if pain is showing up, it could be because you’re stuck too deeply in this pattern and can’t shift out of it.

That’s why so many of our pain relief strategies focus on restoring pelvic mobility and releasing pelvic floor tension. When you can move more freely between positions, pain often starts to melt away.

NEW BLOG Here's the life-changing concept that explains pregnancy and postpartum pain—and how to finally find relief for your tailbone, pelvis, back, and pelvic floor. Read article

We address this postural tendency in our newly updated MamasteFit Birth Prep Circuit! If you’re looking for a full-body approach to preparing for birth—while also releasing your pelvic floor and creating more space in your pelvis—this circuit is a great place to start.

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Tailbone Pain

One of the top DMs and comments we get is about tailbone pain—a real pain in the @#* (literally).

Here’s what’s happening: your tailbone (coccyx) is connected to your sacrum (the triangular bone at the back of your pelvis) by a joint. That means your tailbone can actually move! When there’s uneven tension in your pelvic floor, it can tug on the tailbone, pulling it in one direction—and that’s often what leads to pain.

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Pelvic Pain

Pelvic pain can be absolutely brutal—making it hard to walk, roll over in bed, or even just change positions. The most common types show up either in the back of the pelvis (SI joint pain on the right or left side) or in the front of the pelvis (SPD).

Just like with tailbone pain, these aches often tie back to that same asymmetrical position of the pelvis. When one side is carrying more load, the joints can get irritated and start to hurt.

👉 Here are our top three videos to help you find relief:

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And for good measure, here is our video on how to change positions in bed if that is troublesome for you! One of my favorite hacks is to actually come up to an all-fours position to change sides instead of rolling on your back!

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We have even more pain relief videos in our YouTube Pain Relief Playlist!​

If you're having pain that we didn't cover in this newsletter (and you cant find it in our playlist) reply to this email! I'll send you the video OR I'll work on making a new video just for you!!

Stay Strong in Pregnancy and Motherhood!

MamasteFit is one of the only fitness training facilities in the country that exclusively works with in-person prenatal and postnatal fitness clients—and also provides hands-on birth support. Our prenatal and postpartum fitness programs aren’t random “safe” modifications pulled from the internet; they’re designed specifically for this stage of life, tested and refined with our in-person clients, and approved by our in-house pelvic floor physical therapists.

Our prenatal programs were created to keep you strong and pain-free throughout pregnancy with specialty exercises to help you prepare for birth with pelvic opening, pelvic floor, and birth prep movements.

Our postpartum programs were carefully designed with our in-person fitness clients and pelvic floor PTs to ensure there is a smooth transition from rehab and recovery to fitness. Many PTs recommend our programs for both pregnancy and postpartum because of how seamless they integrate with someone's 1-1 PT!