If your pelvis feels like it’s splitting in half…
If rolling in bed feels like a workout…
If walking a few blocks feels like a marathon…
Mama — this is for you.
Pelvic pain during pregnancy is common. But it is NOT something you just have to live with. In my online and NYC physical therapy practice, one of the simplest tools I use for pelvic pain in pregnancy?
Birth ball exercises
It’s gentle.
It’s safe.
And it works.
Soutien du dos
Confort
Efficacité
During pregnancy, your pelvic floor is doing a LOT more work than you think.
These muscles sit at the bottom of your pelvis and support your:
As your baby grows:
This means your pelvic floor can become:
That’s why you may feel:
Your pelvic floor is not just something to “squeeze.” It needs to move, support, and coordinate with your core.
Your pelvic floor is part of your entire support system, the core muscles.
It works with:
Now let’s break down the three most common types of pelvic pain pregnancy — and how to calm each one.
(aka, Lightening Crotch, Front pelvic bone pain pregnancy)
If these movements make you wince, your pubic symphysis is likely irritated.
This is the small joint at the front of your pelvis where the two pelvic bones meet (see illustration). During pregnancy, hormones make this joint looser and more flexible. If one side moves more than the other or it carries too much pressure, it can get irritated and painful — causing that sharp or lingering ache in the front of your pelvis or groin.
We don’t fix this by stretching more.
We fix it by stabilizing it.
(Back pelvic pain in pregnancy)
The SI joints (sacroiliac joints) are the two joints in the back of your pelvis. They sit on either side of a triangle-shaped bone called the sacrum and connect your spine to your pelvic bones. (refer to illustration)
During pregnancy, the SI joints can get irritated easily.
SI joint pain usually gets worse when your weight is not even.
It can hurt more when you:
Your SI joints don’t like twisting or uneven pressure right now.
Keeping your weight even helps calm the pain.
(Sharp lower belly pregnancy pain pelvic)
Round ligament pain is very common — especially in the second trimester as your uterus grows
You have two round ligaments, one on each side of your uterus. They help support and hold your uterus in place.
Each ligament starts near the top of the uterus (the fundus) and travels down toward the pubic bone and groin. (refer to illustration)
As your belly grows, they stretch.
If they stretch quickly or suddenly, that’s when you feel the sharp pain.
Sudden movement = sudden pull = sharp pain.
It’s uncomfortable.
But not dangerous for you or your baby.
During pregnancy:
That’s a lot of change!
You can use a birthing ball to:
Movement is medicine.
Stillness creates stiffness.
And the ball lets you move safely.
If you’re dealing with pubic symphysis pain (SPD) during pregnancy, these simple exercises on the Momcozy birth ball can help.
Soutien du dos
Confort
Efficacité
Keeping the squeeze, the whole time helps your pelvis move as one unit — improving alignment and reducing strain at the pubic symphysis joint, one of the biggest causes of pregnancy pelvic pain.
More support = less irritation.
If you feel this type of pain, keep your weight even on BOTH legs.
Avoid one-legged activities that twist your pelvis:
Small Tweaks = Big Relief
Your pelvis loves symmetry right now.
Two feet down = less strain.
If you're experiencing SI joint pain, try these to ease the discomfort:
4 & 5. One-sided pain, hand on one knee, that foot raised 2 inches and foot turned out, push out
Step 1 – Outer Hip Press
Step 2 – Inner Thigh Squeeze
If one side hurts more:
These gentle press-and-hold moves activate the muscles around the joint, helping support it, reduce shifting, and calm pain — without big movement.
More stability = less shifting = less pain.
If your SI joint is irritated during pregnancy, the goal is simple: reduce uneven pressure and sudden twisting.
Here’s how:
Small Tweaks = Big Relief
Your SI joint doesn’t like twisting or uneven loading right now.
Less twisting.
Less wobbling.
Less pain.
Even pressure = calmer joint.
Less twisting = less pain.
To help relieve round ligament pain, try the following:
Keep it controlled. Not aggressive.
No lotion or oil.
If you have cream on, wash it off first.
Never press hard. This should feel soothing, not painful.
This is a gentle “lift,” not a glide.
By lifting and holding the tissue upward, you reduce the tension in the ligament — and that helps calm the sharp pain.
Note: If you feel a painful spot, keep the lift and add tiny circles with your fingertips (very light) at the point you feel pain for 10 seconds, then hold the lift again.
Before up standing from bed:
Before coughing or sneezing:
Less sudden stretch = calmer ligament and less pain.
Besides using a birth ball for relief, you can:
We want control — not chaos.
If you have:
You deserve help.
Report this to your healthcare provider and try to see a pelvic physical therapist.
Early treatment makes a huge difference.
Pelvic pain during pregnancy is common.
But it is treatable.
Whether it’s:
Gentle stabilization + smart movement works.
Your body isn’t broken.
It’s adapting.
And with the right support, you can move through pregnancy with less pain and more confidence.
Focus on coordinated movement, not just squeezing.
It may recur, but can be managed with proper care.
If walking is painful during pregnancy — that is not normal. It is treatable. Seek help early.
Sleep on your side with a pillow between your knees and one supporting your belly — your pelvis will thank you in the morning.
Daily. Even 5–10 minutes helps.
Subtle movement all day = less stiffness.
Les informations fournies dans cet article sont uniquement destinées à des fins d'information générale et ne constituent en aucun cas un avis médical, un diagnostic ou un traitement. Consultez toujours votre médecin ou un autre professionnel de santé qualifié pour toute question relative à votre état de santé. Momcozy décline toute responsabilité quant aux conséquences pouvant découler de l'utilisation de ce contenu.
