3 Exercises for Pelvic Pain in Pregnancy

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Pain in the crotch?  Pregnancy pain is not something that you have to just deal with.  There are things to do for strengthening and a few things you could avoid to decrease pain in your pelvic area.  

1. Tall Kneeling Exercise.

Get into a kneeling position, use a pillow or yoga mat if it hurts your knees. 

Hold onto a large therapy ball in front of you. If you don’t have a ball you could hold onto a chair or a rolling stool. 

Inhale and relax your pelvic floor (like you are going to let out a little pee or gas) and bring buttocks to your heels as in the first picture. 

Exhale, squeeze your buttock muscles and gently lift your pelvic floor (kegel) to return to a kneeling position as tall as you can go.  

Repeat this about 10 times. This is also a great stretch for the middle of your back (around where your bra line would be). 

exercises for pelvic pain in pregnancy spd pelvis pain yoga squat pelvic floor pain

2. Bridging.

 Lie down flat on your back (if this makes you dizzy or lightheaded, do not attempt).  

You can use a band around your knees as pictured, or do it without and imagine your knees pushing apart from each other. 

Exhale, squeeze your buttocks together and lift yourself up as pictured. Keep that contraction as you slowly lower back down to the table. 

Repeat 10 times.

 Lie down flat on your back (if this makes you dizzy or lightheaded, do not attempt).   You can use a band around your knees as pictured, or do it without and imagine your knees pushing apart from each other.  Exhale, squeeze your buttocks together and lift yourself up as pictured. Keep that contraction as you slowly lower back down to the table.  Repeat 10 times.

3. Squats with Pelvic Floor Lengthening.

Try standing in front of a chair and go into a squat position.  

You do not have to go as low as pictured – even a teeny mini squat is effective. 

As you lower your bottom to the floor, inhale and relax your pelvic floor. This is a good time to picture a baby coming out!  As you stand back up, exhale and gently let your pelvic floor recoil and squeeze your buttocks together. 

Try standing in front of a chair and go into a squat position.   You do not have to go as low as pictured - even a teeny mini squat is effective.  As you lower your bottom to the floor, inhale and relax your pelvic floor. This is a good time to picture a baby coming out!  As you stand back up, exhale and gently let your pelvic floor recoil and squeeze your buttocks together.

Exercises with both feet on the ground and strengthening your booty are amazing for pelvic pain (pregnant or not).  Stop anything that feels sharp, shooting, or pinchy.  A pregnancy support belt or a sacroiliac joint belt may also be helpful in decreasing pain.  

If you’re unsure how to perform these exercises or reduce your pain, reach out to us! We would be happy to provide some guidance or answer any further questions! 

Breathe. is a three-clinic holistic physical therapy practice in Des Moines, West Des Moines and Iowa City / Cedar Rapids area specializing in dry needling, dra, pants peeing, women’s health, pregnancy/postpartum pain and recovery and pelvic floor dysfunction. Learn more at www.breathedsm.com