Pregnancy is a time of transformation—physically, emotionally, and hormonally. While it’s a beautiful journey, it’s not without its discomforts. One of the most common complaints during pregnancy is pelvic pain, which can range from mild discomfort to severe pain that interferes with daily activities. Fortunately, there are several effective ways to manage it through gentle movement, exercise, and positioning.
What Causes Pelvic Pain During Pregnancy?
Pelvic pain in pregnancy often stems from:
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Hormonal changes, especially relaxin, which loosens ligaments to prepare the body for birth.
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Weight gain and postural changes, which shift your center of gravity.
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Increased pressure on the pelvic floor and pelvic joints.
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Pelvic girdle pain (PGP) or Symphysis Pubis Dysfunction (SPD), where the pelvic joints become unstable or inflamed.
Pain may be felt in the front near the pubic bone, lower back, hips, or inner thighs.
Supportive Positions for Pelvic Pain
Positioning is key for minimizing strain on the pelvis. Here are some that offer relief:
1. Side-Lying with a Pillow
Lie on your side (usually the left) with a pillow:
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Between your knees
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Under your belly
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Behind your back for support
This alignment reduces pressure on the pelvis and spine.
2. Sitting with Pelvic Support
When sitting:
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Keep knees level with or lower than your hips.
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Use a wedge cushion or sit on an exercise ball to promote neutral spine posture.
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Avoid crossing your legs.
3. Hands and Knees (All Fours)
This position:
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Takes pressure off the pelvis
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Encourages the baby into an optimal position
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Can ease back pain
Try gentle rocking or cat-cow movements in this position.
Gentle Exercises to Support the Pelvis
Movement helps maintain mobility and reduce stiffness, but it must be low-impact and well-aligned. Make sure with all strengthening exercises, you are using your deep core by “hugging the baby” with your core.
1. Pelvic Tilts
How:
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Lie on your back with knees bent (or on all fours).
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Flatten your lower back against the floor, gently engaging your core.
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Hold for a few seconds, then release.
2. Glute Bridges
How:
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Lie on your back, knees bent, feet flat.
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Squeeze your glutes and lift your hips up, then slowly lower.
3. Wall Squats (Modified)
How:
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Stand with your back against a wall, feet shoulder-width apart.
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Slide down into a squat (not deeper than thighs parallel).
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Hold for a few seconds and rise.
Stretches for Pelvic Pain Relief
Stretching increases flexibility and reduces muscle tension.
1. Hip Flexor Stretch
How:
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Kneel on one knee, other foot flat in front.
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Shift weight forward slightly to stretch the front of the hip.
Hold for 20–30 seconds each side.
2. Butterfly Stretch: Opens the hips and eases groin tension.
How:
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Sit with soles of feet together, knees out to the side.
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Gently lean forward, keeping your back straight.
3. Child’s Pose (Modified): Gently stretches the lower back and hips.
How:
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Kneel and bring your hips back toward your heels.
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Widen your knees if needed and reach your arms forward.
When to Seek Professional Help
If pelvic pain becomes severe or persistent, consult:
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A pelvic floor physical therapist can evaluate you and look at your spine, pelvis, hips, and pelvic floor to determine where your pain is coming from and help create a plan of care to reduce your pain over the course of your pregnancy.
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Your OB/GYN or midwife, especially if pain is accompanied by cramping, bleeding, or unusual symptoms.
Final Thoughts
Pelvic pain in pregnancy is common, but it doesn’t have to be something you suffer through silently. With the right exercises, stretches, and mindful positioning, you can manage discomfort and support your body as it prepares for birth. Always listen to your body and adapt movements to what feels supportive—not painful.
Need help?
If you’re struggling with any pregnancy or postpartum concerns and want a personalized evaluation and treatment plan, make an appointment with one of the Pelvic Floor Physical Therapists at The Pelvic Health Center in Madison, NJ. We’re trained to help identify and treat the causes of your incontinence!
