Exercises to Help Relieve Pelvic Girdle Pain in Pregnancy
Pelvic girdle pain can make ordinary movement feel much harder than expected during pregnancy.
Walking, rolling in bed, getting dressed, standing up, climbing stairs — even getting out of the car can suddenly feel uncomfortable.
While rest can help, movement often matters too.
This guide focuses on gentle exercises and small daily adjustments that may help reduce strain through the hips and pelvis during pregnancy.
What feels good will vary person to person, but these are some of the movements and positioning tips many people find supportive.
Gentle stretches that may help
Pelvic tilts and cat-cow stretches are often some of the most comfortable movements to start with.
They can gently release tension through the lower back while encouraging movement through the pelvis without adding too much strain.
Slow movement usually feels best here.
It doesn’t need to feel intense to feel supportive — even a few slow repetitions can feel relieving.
Daily habits that may ease the strain
Sometimes it’s not about doing more — it’s about adjusting how you move through the day.
Small things can make a difference, like:
sitting down to get dressed
avoiding standing on one leg
changing position regularly
taking shorter walks if needed
resting before pain feels worse
Often the tiny daily movements are the ones you feel most.
What helps: Products I actually used
You don’t need loads of toys — just ones that match what they’re working on.
Pelvic support belt. Can feel supportive during walking or standing by taking some pressure off the pelvis and bump.
Birthing ball. Useful for gentle rocking, hip circles, pelvic tilts, or simply sitting more comfortably during the day.
Pregnancy pillow.Helpful for side sleeping, especially with support between the knees to reduce pressure through the hips overnight.
Support and sleep positioning
Support can make a big difference, especially later in the day or overnight.
Things that may feel helpful include:
a pillow between the knees in bed
bump support with pillows while resting
side sleeping with the hips supported
a pelvic support belt during the day if recommended
If sleep feels uncomfortable as well, my pregnancy pillows explained guide may help with finding a setup that feels more supportive overnight.
Support and sleep positioning
Support can make a big difference, especially later in the day or overnight.
Things that may feel helpful include:
a pillow between the knees in bed
bump support with pillows while resting
side sleeping with the hips supported
a pelvic support belt during the day if recommended
If sleep feels uncomfortable as well, my pregnancy pillows explained guide may help with finding a setup that feels more supportive overnight.
Posture and standing support
Pregnancy naturally shifts your centre of gravity forward, which can change how pressure moves through the pelvis.
Standing with weight balanced evenly across both feet can sometimes feel better than leaning heavily into one hip.
Try not to overcorrect posture — think supported and relaxed rather than “standing perfectly.”
Little adjustments often feel better than forcing yourself upright.
Movement tips for day-to-day life
A few practical movement changes can sometimes feel surprisingly helpful:
keep knees together when getting in and out of bed
keep knees together when getting out of the car
avoid twisting sharply when moving
take smaller steps
move slowly when rolling over
sit rather than balancing on one leg
Pelvic girdle pain can feel frustrating because it shows up during normal things.
Sometimes the goal isn’t fixing it completely — it’s simply easing the strain where you can.
If pregnancy discomfort is making preparing feel physically harder right now, my hospital bag checklist can be a useful one to slowly tick through at your own pace.
Final thought
The best toy is the one your baby actually engages with.
Not the most expensive, not the nicest looking — just the one that matches what they’re ready for.
This isn’t professional advice — just a simple breakdown of what I’ve found helpful.
Most of this is easier to understand visually.
I’ve put all my guides into one place so you can browse them properly.
FAQs
What exercises help pelvic girdle pain during pregnancy?
Pelvic tilts, cat-cow stretches, gentle birthing ball movement, swimming, and short walks are some of the most commonly recommended. Gentle movement usually feels more manageable than anything high-impact.
Can a birthing ball help pelvic girdle pain?
It can. Gentle rocking, circles, or sitting upright on a birthing ball can feel more comfortable than sitting in a firm chair for long periods.
Is walking good for pelvic girdle pain?
Sometimes. Short gentle walks may feel helpful, while longer walks may increase discomfort. It often depends how your body feels during and afterwards.
Can stretching make pelvic girdle pain worse?
It can if the stretch feels sharp, unstable, or painful. Gentle supported movement tends to feel best. If something worsens symptoms, it’s okay to stop.
When should I ask for help with pelvic girdle pain?
If pain is worsening, affecting walking, disturbing sleep regularly, or making day-to-day movement difficult, it’s worth speaking to your midwife, GP, or women’s health physio.