5 exercises that can prevent (and relieve!) pregnancy pain

By building balance and strength in a few key areas of the body, you can alleviate or even prevent common pregnancy aches. Amy Kiefer , a certified personal trainer, and Holly Keskey-Koester , a fitness instructor, demonstrate a few movements. Footage: Expecting and Empowered. Video: CJ Riculan/NPR hide caption

Hemorrhoids, leg cramps, sciatica — oh my! Alongside the joy of pregnancy often comes a parade of physical discomfort that can spur the phrase: "Am I supposed to feel like this?"

As your body grows and shifts, your body's internal pressure systems can get thrown off, causing pain or instability, say pregnancy and postpartum physical therapists.

By building balance and strength in a few key areas of the body, you can alleviate and even prevent common pregnancy aches, says physical therapist Krystle Howald, who runs Expecting and Empowered , a platform that focuses on pregnancy and postpartum workouts.

"I wish people knew a lot of things are preventable during pregnancy," says Howald.

Howald shares five movements that can ease pain for women in every trimester. Aim to do two sets of these exercises three times a week as part of your strength regimen, and practice them throughout your pregnancy.

Count these exercises toward your 150 minutes a week of moderate-intensity physical activity, which the Centers for Disease Control and Prevention recommends for pregnant women . And don't forget to take a little time to stretch every day.

If you are feeling dizzy, short of breath or having chest pain, stop what you're doing, advises Dr. Ana Cepin , director of community women's health at Columbia University Irving Medical Center.