Pelvic Pain Exercises For Pregnancy — Pelvic Rock Exercises For Back Pain In Pregnancy

Summary: Pelvic pain is a common issue for pregnant women. It can be caused by hormonal changes, weight gain, and pressure on the pelvic floor. However, regular exercises can help to alleviate discomfort and prevent further pain during pregnancy. In this article, we will discuss some beneficial exercises for pelvic pain relief.

1. Kegel exercises

Kegel exercises are one of the most effective ways to strengthen the pelvic floor muscles. These exercises are particularly useful during pregnancy as they can help to prevent urinary incontinence and improve overall vaginal health.

To perform this exercise, tighten and relax your pelvic muscles as if you’re trying to hold in urine. Hold for a few seconds and release. Repeat this exercise 10-15 times, several times a day.

It’s important to note that Kegel exercises can take some time to show results, so don’t get discouraged if you don’t notice a difference right away. These exercises should be done regularly for maximum benefit.

2. Squats

Squats are great for strengthening the muscles in the lower body, including those in the pelvic area. This exercise can help to alleviate pelvic pressure, improve posture, and prepare for delivery.

Start with your feet shoulder-width apart, toes pointing forward. Bend your knees and lower your hips as if you’re sitting on a chair. Keep your back straight and your weight on your heels. Rise back up to the starting position and repeat for 10-15 reps.

If you’re experiencing discomfort while doing squats, try using a stability ball against a wall for support.

3. Cat-Cow stretch

The Cat-Cow stretch is a gentle exercise that promotes flexibility in the spine and pelvis. This stretch can help to relieve tension in the lower back, hips, and pelvic region.

Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Inhale and arch your back, pushing your belly towards the floor (Cow pose). Exhale and round your spine, tucking your chin to your chest and imagining your tailbone curling towards your pubic bone (Cat pose).

Repeat this movement slowly for 10-15 repetitions. Make sure to move fluidly between the two poses and avoid any sudden jerks or movements.

4. Pelvic tilt

Pelvic tilts are helpful for strengthening the abdominal muscles and relieving pressure on the lower back and pelvis.

Lie on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis upward towards your chest, flattening your back against the floor. Hold for a few seconds before returning to the starting position. Repeat for 10-15 repetitions.

To make this exercise more challenging, try lifting one foot off the ground while performing the pelvic tilt.

5. Prenatal yoga

Prenatal yoga is a gentle form of exercise that focuses on breathing, relaxation, and flexibility. Many prenatal yoga poses can help to alleviate pelvic pressure and discomfort during pregnancy.

Some beneficial yoga poses include the Warrior pose, the Triangle pose, and the Child’s pose. However, it’s important to speak with your healthcare provider before starting any new exercise program.


Pelvic pain during pregnancy can be uncomfortable and even debilitating for some women. However, regular exercise can help to alleviate discomfort, improve pelvic muscle strength, and prepare for delivery.

Kegel exercises, squats, Cat-Cow stretch, pelvic tilts, and prenatal yoga are all great options for pregnant women experiencing pelvic pain. Doing these exercises regularly can help to prevent further pain and improve overall comfort during pregnancy.

If you’re experiencing severe pelvic pain or discomfort, it’s important to speak with your healthcare provider for further evaluation and treatment options.

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