Pregnancy and PF heaviness

So I’m 27 weeks (almost 28) with my first. So far haven’t had any symptoms or discomfort but in the past few days I started feeling slight heaviness and feeling like I have a tampon in after my workout. Is that normal?

I lift weights and I practice diaphragmatic breathing and connections breath with PF and don’t bear down.

Or the tampon sensation. Started this week mostly when I feel like I need to pee. Does this normal or does it mean I’m Doing something wrong?

Started seeing a PF therapist but we are mostly doing wrong or is it natural to feel this way at some point?