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Best 10 Exercises Pelvic Pain

pelvic pain exercises

Pelvic Pain – what causes this, and what you can do to help the problem

During pregnancy, the effects of relaxing hormones and additional baby weight can cause discomforts, such as pain in the hips, round ligaments (lower belly discomfort), tail bone, pubic bone, and SI joints (pain in the lower back and sides of the legs). Most of us have a pelvic imbalance; some muscles are loose and others tight, putting the pelvis off balance. As well as discomfort, this imbalance can lead to an awkward position for the baby; a pelvic imbalance does not create the best space and ease for the baby to travel into the pelvis during labour.

These simple daily exercises will begin to help with pelvic pain

  1. Chest and neck stretch
  2. Wing of a bird
  3. Tabletop stretch
  4. Standing lunge
  5. Hamstring stretch
  6. Sciatic stretch
  7. Cross leg stretch
  8. Squat
  9. Pelvic tilt and squeeze
  10. Bottoms up

Daily Practice

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All of the above are recommendations; you take full responsibility for your health and well-being. If you are unsure, please check with a health professional.

How can I reduce pelvic pain (PGP)?

Good posture:

  • Sit on a firm chair with a rolled towel or cushion to support the lower back
  • Do not cross your legs when sitting
  • Place a pillow between your knees and ankles when lying on your side at night
  • Keep your legs together when turning over in bed and when getting in/out of the car
  • Keep your back straight when moving from sitting to standing, and use your arms to push up.

Daily activities:

  • Avoid lifting heavyweights
  • Avoid twisting/bending movements like vacuuming or pushing heavy supermarket trolleys
  • Ask for help from your partner/relatives/friends
  • If you have to vacuum, then reduce the amount you do in one session and come back to it the next day
  • Consider online grocery shopping
  • Sit down to get dressed/undressed
  • Climb the stairs one step at a time
  • Sit down to prepare food or to do the ironing
  • Walk more slowly and with shorter strides
  • Wear comfortable, supportive shoes with good soles (avoid high heels)
  • Avoid prolonged sitting or standing; avoid sitting on the floor.

The practice of pelvic floor exercises can also help with pelvic pain; ensure you take time to relax after this practice.

Consider buying; a pregnancy support belt, BABYGO® is a good option. And a soft pilates ball to do some inner thigh squeezes to help strengthen pelvic muscles.

Pelvic instability issues do flare up in pregnancy. It worsens when you don’t do daily activities and are sedentary because of being out of alignment. Address this now with self-care. We all get aches and pains when we don't move; adding a walk and some movement to your day will make a significant difference for you and your baby.

To help avoid pelvic pain, move often, practice self-massage, get a daily practice started and join a class where you get to nurture and care for yourself and your body.

You’ve got this!

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