By week 24, my hips felt like a squeaky door and my lower back was auditioning for a dramatic role. Rolling out of bed took strategy. If you’re here because pregnancy Exercise for pelvic and back pain has you whispering “oof” every time you stand up—I’ve been there, too. The good news? You don’t need a marathon routine or fancy equipment to feel better. You need small, targeted moves that stabilize your pelvis, strengthen your backside (hello, glutes!), and gently mobilize the parts that get stiff from all that growing-baby magic.
This guide keeps things simple and safe. We’ll talk about what actually helps (and why), the red flags to watch for, and my favorite “I can do this in leggings and a ponytail” routine. Think of it as your warm, judgment-free roadmap: honest tips, real-life modifications, and little wins that add up—so you can move with more comfort through the weeks ahead.
Friendly reminder : Always check with your ob-gyn or midwife before starting or changing any exercise—especially if you have pelvic girdle pain (PGP), sciatica, or other medical concerns. If something hurts (not just “effort,” but pain), stop and reassess.
In this article : [+]
The Relief Game Plan (why these moves work)
- Stability first. When ligaments loosen in pregnancy, the pelvis loves steady support. Targeted glute and deep-core work helps “hug” your joints.
- Strong back, happy bump. Gentle strength for your hips, glutes, and mid-back eases the load your spine carries.
- Mobility that soothes (not strains). Slow, controlled ranges—especially for the hips and thoracic spine—relieve stiffness without yanking on tender areas.
- Breath = core support. Exhale on effort to manage pressure and protect your pelvic floor and abdomen.
- Posture & daily habits. Tiny tweaks (how you stand, sit, and pick things up) may change your whole day.
10 gentle, targeted exercises (with mom-friendly cues)
Do 1–2 sets to start (6–10 reps each), moving slowly and breathing steadily. If something increases pain, skip it or modify.
1) Wall Pelvic Tilt (core awareness)
How : Stand with your back to a wall, feet a step forward. Gently exhale and tilt your pelvis so your low back softens toward the wall; inhale to release.
Why it helps : Reconnects you to deep core + pelvic position without strain.
Mom note : I used this between tasks—two breaths and my back said “thank you.”
2) Chair Squats (glutes + legs)
How : Sit back to a chair, exhale to stand, inhale to sit. Knees track over mid-foot.
Why : Strong glutes stabilize the pelvis and unload the low back.
Mom note : I held the countertop for balance on wobbly days.
3) Hip Bridges (glutes; use an incline later)
How : In early pregnancy: lie on your back, knees bent, feet hip-width. Exhale as you press through heels to lift hips, inhale to lower.
Second/third trimester : Prop your upper back on pillows or switch to hands-and-knees alternatives if lying flat is uncomfortable.
Why : Targets glutes to support sacroiliac (SI) joints.
4) Clamshells (lateral hip support)
How : Side-lying, knees bent, feet together. Exhale to open the top knee (no rolling back), inhale to close.
Why : Strengthens glute medius—key for pelvic stability.
Mom note : Pillow between knees = comfy hips.
5) Resisted Side Steps (band optional)
How : Mini band above ankles or knees. Soft knees, neutral pelvis. Step sideways slowly 8–10 steps each way.
Why : Fires lateral hips to reduce pelvic “wobble.”
Modify : No band? Do slow side steps without resistance.
6) Cat–Cow (spine mobility)
How : Hands and knees, inhale to lengthen the spine (cow), exhale to gently round (cat).
Why : Mobilizes stiff segments, eases back tension, and pairs breath with movement.
Mom note : Three slow rounds before bed felt wonderful.
7) Bird Dog (core + anti-twist)
How : Hands and knees. Exhale to reach one arm forward; if steady, add the opposite leg back. Keep hips level; inhale to return.
Why : Builds deep core stability without strain.
Modify : Start with arms only; add legs later.
8) Supported Low Lunge (hip flexor relief)
How : Back knee padded, front knee over ankle. Pelvis neutral (no big backbend). Reach arms or hold a chair for balance. Breathe.
Why : Lengthens tight hip flexors that tug on your low back.
Tip : Small range beats overstretching—ease in.
9) Seated Figure-Four or Side-Lying Piriformis Stretch
How : Cross ankle over opposite thigh while seated (or do a gentle side-lying version). Keep spine long, lean forward slightly.
Why : Releases deep hip rotators that can contribute to sciatic-type aches.
Modify : Use cushions or do it lying on your side with a pillow.
10) Birth Ball Pelvic Tilts & Circles
How : Sit on a stability ball, feet planted. Gently tilt pelvis forward/back, then make small circles both directions. Breathe slowly.
Why : Mobilizes the pelvis, reduces stiffness, and can feel dreamy for back tension.
Mom note : My “TV stretch.” Two minutes here = instant relief.
7 posture and lifestyle tweaks (tiny changes, big payoff)
- The exhale rule. Exhale on effort—standing up, lifting laundry, getting off the couch—to protect your core and pelvic floor.
- Hip-hinge to pick things up. Hinge at the hips with a neutral spine, hold items close, and use your legs.
- Shorter steps, more symmetry. If pelvic pain flares, take smaller steps and avoid standing with one hip popped.
- Support for sleep. Side-lying with a pillow between knees and one under your belly can quiet nighttime aches.
- Footwear matters. Supportive, flat shoes help alignment and balance.
- Warmth + movement breaks. A warm shower or brief heat pack (not on the belly) plus 2–3 mobility breaths every hour can reset stiffness.
- Consider external support. A maternity support belt or SI belt (recommended by your provider) may reduce pelvic discomfort on active days.
Trimester-smart adjustments
- First trimester : Energy may be unpredictable. Keep sessions short and frequent. Strength is fine—lighter loads, crisp form, and breath.
- Second trimester : Avoid long periods lying flat. Swap to inclines or side-lying for core/press moves; keep impact low if your pelvis complains.
- Third trimester : Comfort rules. Choose shorter sessions, more breaks, birth-ball work, and gentle hip openers. If overhead moves or big ranges cause abdominal “coning,” modify or skip.
A cozy 7-day relief plan (mix & match)
Each session is 10–25 minutes. Use the talk test (you can chat, singing would be tough). If anything hurts, stop and modify.
Day 1 – Strength + Stability (20 min)
- Chair Squats 2×8–10
- Clamshells 2×8–12/side
- Bird Dog (arms only → arms + legs) 2×6/side
- Wall Pelvic Tilts 6 slow breaths
Day 2 – Mobility & Breath (15–20 min)
- Cat–Cow 8 slow rounds
- Supported Low Lunge 3 breaths/side
- Seated Figure-Four (or side-lying) 30–45 sec/side
- Birth Ball Pelvic Tilts 1–2 min
Day 3 – Walk + Reset (15–25 min)
- Brisk-easy walk at talk-test pace
- 3 minutes of ball circles after
Day 4 – Strength + Balance (20 min)
- Hip Bridges* 2×8–10 (*incline or side-lying alternatives later in pregnancy)
- Resisted Side Steps 2×8–10 each way
- Supported Rows (band or light weight) 2×8–10
- Wall Pelvic Tilts 6 slow breaths
Day 5 – Pool or Prenatal Yoga (20–25 min)
- Choose a gentle class or easy laps (no hot environments)
- Finish with 3 long exhale breaths
Day 6 – “Feel-good” Stretch Stack (10–15 min)
- Cat–Cow 4–6 rounds
- Low Lunge 2 breaths/side
- Side-lying Piriformis 30 sec/side
Day 7 – Restorative Day
- Easy walk (10–15 min) or pure rest + pillows + heat pack (not on belly). Hydrate and celebrate small wins.
Common pain patterns & smart swaps
- Front-of-pelvis (pubic symphysis) pain : Keep steps short, avoid single-leg stances (e.g., step into pants seated), favor symmetrical moves (chair squats) over lunges. Use a pillow between knees for sleep.
- SI joint ache (one-sided low back/butt) : Prioritize clamshells, side steps, and glute work. Gentle heat and birth-ball tilts can soothe.
- General low-back tightness : Add thoracic (mid-back) mobility—thread-the-needle, gentle rotations—and keep the hip flexors happy with modest low lunges.
- Desk-day stiffness : Every 45–60 minutes: stand, inhale, exhale with a pelvic tilt, and do 5 calf raises or a slow hallway stroll.
When to stop (red flags)
Stop exercising and call your provider if you notice :
- Vaginal bleeding or a gush of fluid
- Painful or regular contractions
- Chest pain, severe shortness of breath, dizziness/faintness, or severe headache
- Calf pain or swelling
- Sudden muscle weakness
- Noticeably decreased fetal movement (once you’re feeling movement regularly)
Keep this list in your phone. It’s there for peace of mind as much as safety.
Expert insight (trust-builders, no jargon)
- For most healthy pregnancies, experts recommend about 150 minutes/week of moderate-intensity activity (you can talk, but singing is tough), plus simple strength on 2+ days. You can absolutely break this into short bursts—even 10 minutes counts.
- For pelvic girdle pain, research and clinical guidelines emphasize stability-focused strength (glutes, lateral hips, deep core), posture education, and graded activity, with individualized care from a pelvic health physical therapist when symptoms persist or interfere with daily life.
Not medical advice—just mom-friendly guidance. Your provider or a pelvic floor physical therapist can personalize this plan for your body.
Real-life Q&A (you asked!)
Two options: the Day 1 strength mini-circuit or 10 minutes of birth-ball tilts + Cat–Cow. Add a few minutes every few days.
Try side-lying hip abductions, bird dog (arms only), or glute squeezes seated on the ball. Keep it pain-free.
Yes—try shorter, flatter walks with smaller steps. If it worsens, switch to the pool or stationary bike for a few days.
Gentle Kegels can help, but so can full relaxation of the pelvic floor. Inhale to soften; exhale for a light engage. If leaking, heaviness, or pain persists, ask for pelvic floor PT.
Wrapping Up with Love & Support
Mama, you’re doing so much—growing a human while carrying groceries, answering texts, and trying to remember where you left your water bottle. Relief doesn’t have to come from an hour-long workout. It can be five minutes of ball tilts, three rounds of Cat–Cow, or a short walk with deep breaths. Small, kind steps add up. Listen to your body, celebrate every little win, and know that “good enough” is more than enough. You’ve got this—and I’m cheering for you.
What move brought you the most relief today—clamshells, ball tilts, or Cat–Cow? Share it in the comments so another mama can try it tonight. 💛
Want printable checklists and mini routines for pain relief? Join the Cozy Life Mom email list and I’ll send you the “Pelvic & Back Pain Relief Starter Kit” straight to your inbox.
Disclaimer : Educational only, not a substitute for medical advice. Always follow your healthcare provider’s guidance for your unique pregnancy.