Movements to Relieve Pelvic and Back Pain During Pregnancy
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You don’t have to be experiencing PAIN DURING PREGNANCY and accept it as normal. Pelvic pain in pregnancy as well as back pain during pregnancy is very common, and yet, there are simple remedies that can help eliminate or at the very least, lessen the discomfort many women experience.
Pelvis or pubic pain during pregnancy is also known as pelvic girdle pain or PGP or sometimes symphysis pubis dysfunction. With all the pressure of baby on your lower back and pelvis many women experience symptoms of pelvic pain when walking while pregnant and a constant body aches during pregnancy especially in their low back.
In this video, you will learn how to help back pain when pregnant and comfortable stretches during pregnancy that show you how to align your pelvis during pregnancy which is often misaligned due to an imbalance of ligaments and muscles and hormonal changes in a woman’s body.
Managing back pain during pregnancy often requires simple steps to help bring relief and the same is true for pelvic or pubic discomfort. I hope this video helps you find pelvis and back pain relief during pregnancy so that you can return to your normal everyday routine and enjoy it!
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DISCLAIMER
All content and information in this video is for informational and educational purposes only, does not constitute medical, psychological or health advice of any kind and I do not warrant that the information presented herein is free of any errors or omissions. I am not providing medical, health care, nutrition therapy or coaching services to diagnose, treat, prevent or cure any kind of physical ailment, mental or medical condition.
Although I strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the medical and health area for your particular needs and circumstances prior to making any medical or health related decisions. For your health related questions, please seek the advice of a licensed physician or any other qualified health care provider immediately.
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I am a Lamaze certified Childbirth Educator and a DONA certified Birth Doula in the San Francisco Bay Area! For more information and resources, come find me at builttobirth.com
#BuiltToBirth
I’m 39 +6 today, I’m going to try these exercises as soon as I mermaid my way out bed lol, the pelvic pain is no joke. I’ve noticed it helps to not stay in any one position for too long (30 mins is my limit😅). I’m constantly stretching, swaying, bouncing on my ball, walking etc.
I’m 40 +1 day, yup I can only be 30 minutes in one position at a time. I gotten a ball a few weeks back and it definitely helps with my hips and back.
Good luck to all you mommy’s!
Great tip! I’m a FTM at 24 weeks and had to switch over to an exercise ball 2 weeks ago after sitting in chairs for hours racked my back and pelvis. Will keep bouncing until the baby gets here 😄
Bridget, Girl your knowledge and videos are right on time! 37 weeks and the pelvic pain is out of control. I’m running to my pregnancy ball now! Thank you so much.
37 weeks here & im literally feeling all of these things ! Can’t wait to just have my baby girl with me . Thank you for this information 🤍🙏🏼
33 weeks into my 3rd pregnancy. With scoliosis my hips are always a little misaligned, so pain is definitely a big part of the last half of pregnancy. Thanks for the tips. Like others commenting, it’s been hard with chiropractors closed, but I’ve noticed that stretching and the right exercise definitely help. Otherwise you get so stiff and locked up you can’t move. For those with pubic joint pain or a bad hip, the bird-dog exercise is a no, but the mermaid and adductor squeeze help.
I just want to say thank you so much for posting this video. I’ve had tremendous back pain since the start of my pregnancy & last night I did these stretches. I’ve had 0 pain all day today. All thanks to you😊
38 weeks and can’t sleep so I’m binge watching all pregnancy videos! Love watching your videos!!!💕💕💕
Do you think the bird-dog is ok with 30° curvature scoliosis?
35 weeks and I’m so glad I found this! Can’t wait to start doing this daily. My left hip is in constant pain along with other small pains. Seeing my chiropractor weekly now is absolutely amazing but having this for the in between days will make life so much better!
Thank you!!! I did some of these stretches the past few days and my hip pain has greatly diminished. I feel a lot better and able to do more! ❤️
Mine is so much worse during the night. During the day, it’s my low back but easier to manage. I have to have my husband help me roll over in bed some nights
I’ve been there!! One thing I’ve learned is how helpful a strong pelvic floor is. Engage that floor before doing moving!
Hi! I’m 30 weeks and these just made me feel instant relief right now! My pelvic region was on fire! 😅 I’ll keep doing these. Thank you so much!
How’s it going ? Are you guys okay ?
I found out I have SPD after seeing this video and going to my chiropractor!! These stretches are seriously working for me. I’m doing them nightly and doing sooooo much better than I was so THANK YOU for not just saying “oh it’ll get worse, just deal with it!”
Omg I have been in so much pain the past 3 days. Hurt to stand, sit, walk, sleep and everything! These made me feel SO much better! Thank you so much Bridget! 🙌
“The seated hip opener” helped soooo much with SPD (pelvic pain). My right leg felt so stuck I could hardly do the stretch but little by little stretched it more and more. I got up to walk after doing this about 15 minutes and WOW! So much relief after dealing with the pain all day.
Sending love to all those dealing with this type of pain. No one understands except for the ones who have dealt with it.
I am 18 weeks with my 3rd, and my left hip has been absolutely killing me. The 3rd move immediately gave me some relief. I love all of them! You’re doing the Lord’s work lol Thank you so much 💜
I had this pain for more than 2 weeks.. and with 2 sets of these exercises it reduced 20-30% .. thank you so so much! ❤️❤️❤️
I was literally in tears from the pain I was having on my lower back and right side of my waist and getting very frustrated with how this pain has robbed my sleep. I did most of these stretches you showed us and the worst of pain was gone within minutes! I’m going to keep doing them to prevent and manage whatever pains come my way from now on! 30 weeks down, 10 more to go!💖 thank you so much!!!!
I’ve watched many videos from your channel, and I HAD to subscribe with this one! Absolute game changers. Being in my 3rd trimester for a first time mama, I have been in agonizing pain. You, your positivity, and well informed advice… I love you! ❤
Updated – already gave birth and that pain never came back. Thank you, again!!!
25 weeks FTM and I’ve been having tightness in my glute medius on one side! I’ve had some slight clicking since my first ACL repair and having this extra weight has really highlighted that. Working on stretching and loosening that muscle has been great and these are some awesome modifications. Definitely something I’ll work on post baby so I can be more prepared for my next pregnancy! Thanks for the tips!
Thank you so much for this video!!! I’ve had all the pain you talked about and haven’t been able to describe it. And I’ve been in pain for a couple months now!! I’m 36 weeks and have been worrying about how I’ll deal with this during labor in addition to labor itself.
Trying these exercises in the morning.
❤️❤️❤️
I work in physical therapy and I recommend all of these exercises for my patients with low back pain-who knew the same could be applied in pregnancy too! Thanks for the video 👍🏻
Ive been miserable all day and I found this video and did the stretches. I already feel a lot a less tense and tight everywhere 😭 thank you!! I’m gonna do this the rest of my pregnancy
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