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Exercises to help pelvic girdle pain - Pelvic girdle pain in pregnancy

These exercises can help manage and prevent pain. They should feel comfortable to do, and not painful.

Aim to hold all the stretches for 5 to 10 seconds. Repeat 4 to 5 times.

If you are feeling discomfort:

  • go more gently with the exercises
  • do not stretch as far
  • do not hold the stretch for as long

Pelvic tilting

Pelvic tilting is a good way to stretch your lower back and pelvis, especially if you get a lot of lower back pain or stiffness. Do it to warm up before you start some of the other exercises. You can use a chair or a gym or birthing ball.

  1. Sit on a chair, or on a gym or birthing ball.
  2. Sit as tall as you can, emphasising the curve in your lower back.
  3. Slouch as much as you can, rolling back onto your tailbone.
Image of pregnant woman sitting up straight on a chair with her hands on her knees.
Chair exercise to help with pelvic girdle pain
Image of a pregnant woman on a chair, slouching forward as her back curves.
To do the pelvic tilting exercise, you slouch forward and roll back on your tailbone.

Pelvic circles

Pelvic circles help to increase flexibility around your hips and pelvis. Keep the movement small to start with and increase by small amounts as you feel comfortable. You will need a gym or birthing ball.

  1. Sit on a gym or birthing ball.
  2. Circle the ball underneath you in 1 direction.
  3. After making a few circles, change direction.
A pregnant woman doing pelvic circle exercises while sitting on a birthing ball.
Pelvic circle exercises help to increase flexibility around your hips and pelvis
A pregnant woman changes direction while doing pelvic circle exercises on a birthing ball.
Start with small movements on a birthing ball and increase as you get more comfortable.

Relaxing your inner thigh muscles

Your inner thigh muscles can get tight during pregnancy, causing pain in your hips and pelvis. By relaxing your inner thigh muscles, you can help maintain hip movement. This is especially useful during labour.

  1. Sit on the edge of a bed or chair.
  2. Walk your feet apart as far as is comfortable.
  3. Keeping your legs relaxed, use your hands on the inside of your knees to push your knees gently apart.
  4. You should feel the tension ease in your inner thigh muscles.
A pregnant woman sitting on a chair uses her hands to push her legs apart on either side.
Demonstration of an inner thigh stretch.

Cat cow stretch

Cat cow stretching helps to stretch the middle part of your back. It also allows the weight of your baby to fall forward and take some of the pressure off your lower back.

  1. Rest on all fours on the floor or your bed.
  2. Round your shoulders and stretch the middle part of your back up towards the ceiling.
  3. Lift your head and slowly arch your back in the opposite direction.
A woman is looking down while she is on all fours on the ground. Her knees are under her hips, her hands are under her shoulders, and her back is rounded.
The cat cow exercise helps to strengthen your tummy muscles.
A woman is looking down while she is on all fours on the ground. Her knees are under her hips, her hands are under her shoulders, and her back is neutral.
You curve your spine up in the air and then downwards.

Child's pose stretch

The child's pose stretch can help to relieve low back, pelvis and bottom pain.

  1. Kneel on the floor or on your bed.
  2. Sit your bottom onto your heels - using a pillow behind your knees can make it more comfortable.
  3. Widen your knees to allow space for your bump.
  4. Keep your bottom on your heels.
  5. Stretch your hands forward as far as you can comfortably - if you find this difficult, you can lean on pillows.
A pregnant woman kneels on a mat while keeping her back straight and a pillow behind her knees
Preparation for the child's pose stretch.
A pregnant woman kneels on a mat and leans forward, keeping a pillow between her bottom and the back of her legs
Using a pillow can make this stretch more comfortable.

Child's pose side stretch

Using the child's pose stretch as above, you can stretch either of your sides. This can be helpful if you have back, pelvic or groin pain on 1 side.

  1. Rest into the child's pose stretch.
  2. To stretch your right side, reach your right hand over your left arm.
  3. Change sides to stretch the left side.
A pregnant woman kneels on a mat and leans forward onto 2 propped up pillows, with another pillow on the back of her legs
Demonstration of the child's pose side stretch.

Child’s pose with a gym ball

You can do the child's pose stretch with a gym ball or birthing ball.

  1. Kneel on a mat on the floor.
  2. Move your bottom onto your heels - using a pillow behind your knees can make it more comfortable.
  3. Widen your knees to allow space for your bump.
  4. Keep your bottom on your heels.
  5. Place your hands on a gym ball.
  6. Slowly move the gym ball forwards to stretch your back and shoulders.
  7. Stretch to the right side to stretch the left side of your back.
  8. Stretch towards the left side to stretch the right side of your back.
A pregnant woman kneels forward on a mat with her arms stretched out in front of her and her hands on a birthing ball.
You can do the child's pose stretch with a gym ball.

Side stretch with a chair

You can also sit and stretch your sides while sitting.

  1. To stretch your left side, raise your left arm overhead and reach it towards the right side.
  2. Take a slow and deep breath in to enhance the stretch.
  3. Breathe out as you return to your arm.
  4. To stretch your right side, raise your right arm overhead and reach it towards the left side.
Image of pregnant woman sitting up straight on a chair and stretching to 1 side
Stretch your sides while using a chair.

Lower tummy exercise

Your tummy muscles help lift and support the weight of your baby. This can reduce the strain on your back and pelvis.

  1. Put your hands on your lower tummy, below your belly button.
  2. Breathe in normally.
  3. Breathe out, gently pulling your tummy muscles in and away from your hands.
  4. Hold for 10 seconds while still breathing.
A pregnant woman holding her belly while she does lower tummy exercises.
Demonstration of the lower tummy exercise.

Page last reviewed: 18 March 2026
Next review due: 18 March 2029

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This project has received funding from the Government of Ireland’s Sláintecare Integration Fund 2019 under Grant Agreement Number 8.