Why Mobility and Balance Often Decline During Pregnancy

PhysioMatters
Apr 22, 2025
3 min read

Updated: May 30, 2025

Women experience postpartum decline in mobility

As your body grows and changes to support a healthy pregnancy, it’s completely normal to notice a decline in your mobility, balance, and coordination. These changes aren’t just in your head — they’re backed by real physical, hormonal, and biomechanical shifts. Understanding why they happen can help you adapt safely and confidently through each trimester.

Weight Gain and Shift in Centre of Gravity

One of the most noticeable changes during pregnancy is the growing size of your belly. As your uterus expands and your body gains weight — particularly around the abdomen — your centre of gravity shifts forward. To compensate, many pregnant individuals naturally start leaning back (a posture known as lumbar lordosis), which puts extra strain on the lower back.

This postural adjustment may feel subtle at first but can significantly affect your overall stability, making daily movements like walking, turning, or getting up from a chair feel more challenging.

Hormonal Changes That Loosen Your Joints

Your body releases the hormone relaxin during pregnancy to help soften and loosen your ligaments in preparation for childbirth. While this is crucial for allowing the pelvis to widen during delivery, it also reduces joint stability throughout the body.

This general joint laxity can make you feel wobbly, less secure on your feet, and more prone to ankle sprains, knee discomfort, or even falls — especially as your bump grows.

Reduced Core Strength and Muscle Function

Your abdominal muscles stretch significantly during pregnancy to accommodate your growing baby. As these muscles become lengthened, they lose some of their ability to effectively stabilise your core and spine.

This reduced core engagement can affect:

Posture
Balance
Spinal support
Functional movement (like walking or getting out of bed)

If not managed well, these changes can also contribute to conditions like diastasis recti (abdominal separation) and lower back pain.

Swelling, Fluid Retention & Sensory Changes

Swelling in the legs, ankles, and feet (oedema) is common during pregnancy due to hormonal changes and increased fluid retention. This swelling can affect the sensation in your feet, leading to:

Reduced proprioception (your sense of where your body is in space)
Numbness or tingling
Altered walking patterns

These factors can disrupt your natural gait and balance, making movements less stable or predictable.

Fatigue, Sleep Disruption & Slower Reflexes

Pregnancy fatigue is real — and it can deeply impact your body’s ability to move safely and efficiently. Many mums-to-be experience:

Poor sleep quality
Daytime fatigue
Decreased alertness
Slower reaction times

All of these can make you more prone to missteps, especially when carrying groceries, caring for older children, or navigating uneven surfaces.

Dizziness and Inner Ear Sensitivity

Some individuals experience episodes of dizziness or light-headedness during pregnancy, especially in the first trimester. This can be due to:

Changes in blood pressure
Fluctuations in blood sugar
Alterations in fluid balance affecting the inner ear (vestibular system)

Since your inner ear helps regulate balance, even small changes here can affect how steady or confident you feel while walking or turning your head.

What You Can Do: Prenatal Physiotherapy for Safer Movement During Pregnancy

If you’re feeling wobbly, unsteady, or unsure of your movement, you’re not alone — and you don’t have to push through it.

Working with a women’s health physiotherapist can help improve your balance, confidence, and functional movement.

At PhysioMatters, our pre- and postnatal physiotherapy services include:

✅ Postural re-education

✅ Pelvic floor and core activation

✅ Balance and coordination training

✅ Safe strength exercises to support joints

✅ Fall prevention strategies

✅ Personalised movement plans for each trimester

When to Seek Help

Book an assessment with our women’s health physiotherapy team if you’re experiencing:

Increased clumsiness or unsteadiness
Difficulty walking, turning, or balancing
Pain in your back, pelvis, hips, or knees
Concerns about dizziness or safety during movement

Supporting You Through Every Trimester

Pregnancy naturally brings changes to your body — but those changes don’t have to limit your ability to move well, feel good, or stay safe. With the right support, education, and guidance, you can enjoy a stronger, more confident pregnancy journey.

With care,

Danielle, Claire & Xan

Your Women’s Health Physio Team at PhysioMatters