Movements to Relieve PELVIC and BACK PAIN During Pregnancy | How to Align Pelvis During Pregnancy
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- Опубліковано 6 лют 2025
- 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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6:46 #1 Pelvic Tilts & Circles On A Birth Ball
7:39 #2 Glute Bridge
9:02 #3 The Windmill
10:14 #4 The Adductor Squeeze
11:30 #5 Hip Abductor Pulses
12:46 #6 The Bird-Dog
13:50 #7 The Seated Hip Opener
Thanks
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!!!!
Updated - already gave birth and that pain never came back. Thank you, again!!!
Hello how old was your pregnancy when you start to feel back pain???
@@mammytumain i cannot remember now but it was definitely the third trimester ….
Congratulations !!! 🎊
Thank you for this! It’s resonates with me today as i have entered my 30th week 😅
It's such a very hard pain it's make m cry 😭 Allah make it easy for all pregnant women s
Jesus is God❤
No he is a prophet!@mrsginny
@@Falastheen002 the Bible says that Jesus is God and the Quran says you can believe the Bible
Praying for you sis 🫶🏻✨
The glute bridges and pilates ball squeezed SAVEDDD me
38 weeks and can’t sleep so I’m binge watching all pregnancy videos! Love watching your videos!!!💕💕💕
“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.
Your explanation of pain is exactly my thinking. All the nurses at the office said take Tylenol. I said no thanks I want to solve the problem not cover it up.
You're unlikely to solve the problem so they are just trying to help you make it more bearable
25 Weeks now and been walking like a penguin because of this😢 thank goodness I find this video. Gotta try this out and hoping to lessen the pain I feel✨
Did it help ? 🥺 I’m 26 weeks and I feel like someone kicked me really hard down there 😫
@@veronikapop8161 Sad to say No.. I tried it for a week but it got worse.
But others said it's effected for them.
@@cai3881 that's what I was afraid of, I already noticed it gets way worse after being even a little bit active
All the pregnant women complaining but they Weren’t crying when riding that man. Must be nice to experience sex
I'm 25 weeks as well going through the same thing, been crying for the past two days at night
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 👍🏻
I've been in pain all day but I haven't searched anything about it I've just tried walking it off. I literally just texted my fiance while he's at work saying I'm still in pain then I opened up UA-cam and boom this video is the first thing I see so strange but I'm glad this was recommended to me!
I just wanna cry w the pain I feel in my lower back/pelvic area. I'm up all night and can hardly manage during day. 34 weeks and can't stand thinking I still have 6 weeks 😭😭😭😭
How have you been holding up mama?! Saw you made this comment about a month ago.
Bless u going thru the same with 16 weeks left 😭
in the same situation.. 33 weeks now😢
Same here.. sleeping at night is nightmare. Specially when it comes an urge to go pee but you can't move your body around 😭
Me to it's painful
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! 🙌
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 🤍🙏🏼
How's it going ? Are you guys okay ?
I am actually not pregnant but I have an ovarian cyst of approximately 40 pounds, which feels like a 11 months pregnancy. The belt really helped me for I while but my belly is now too big to fit it! I can only do one of the exercises but it helped a lot, thank you ! And congrats for all of your pregnancies!!
Please tell me you had cyst surgically removed!?
I’m 40 weeks and 3 days pregnant and today was the first time I felt extreme back pain. Your video has helped so much - thank you!
Oh my god. My back has been calling me for the last week and a half I've tried every single stretch off UA-cam. You are sent from heaven thank god a lady sent me your video my back feels so much better, I am typing this after I finished these stretches THANK YOU SO MUCH YOU ARE AMAZING GOD BLESS YOU❤❤❤❤❤❤❤
This! This is the video you need. I told my doctor about the pain I was having and they didn't do /say ANYTHING about it. Didn't even make a note! It's been going on since my 2nd trimester and had only gotten worse. I'm at 36 weeks now and I'm so thankful I found this video 😩❤️❤️❤️
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😊
Am pregnant and having back pain😢..what can I do
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 💜
Which one helped yoi
Aap ki beti hoi
37 weeks and I was in so much pain! Thank you so much! I still have pain but I felt such a relief with this exercises!
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 have had this pain for a few weeks on and off - all the books say “do nothing, rest” which I just knew couldn’t be the only way. I even saw an chiropractor for $120 and she just massaged me, no advice for movements 😐I’m so glad I came across this video. Motion is the lotion!
🎯 Key Takeaways for quick navigation:
00:00 🤰 Pregnancy discomfort: As the baby grows, weight and pressure cause discomfort. Pain during pregnancy, especially pelvic and back pain, shouldn't be considered normal.
01:53 🪨 Pelvic Girdle: Pelvis supports and transfers upper body weight; ligaments and muscles are attached, including the pelvic floor.
02:37 🚶 Pelvic Girdle Pain (PGP): PGP caused by misaligned, unbalanced pelvis due to pregnancy weight and hormone relaxin.
04:26 🚗 Movement Techniques: Move like a mermaid; keep knees and ankles together to prevent strain during activities like getting in/out of car, bed, or dressing.
05:06 🤰 Belly Support Band: Consider using a belly support band to relieve weight from growing belly and alleviate pain.
05:48 💪 Strengthening: Strengthen and stabilize pelvic muscles and ligaments for better alignment and reduced pain.
06:44 🏋️♀️ Safe Exercises: Demonstrates 7 exercises - pelvic tilts, glute bridges, windmill stretch, adductor squeeze, hip abductor pulses, bird dog, seated hip opener - to relieve discomfort.
13:53 🪑 Seated Hip Opener: A seated stretch to improve mobility and relief; gently stretch hips, thighs, and buttocks.
15:00 🏃 Movement Benefits: Proper movement, stretching, and posture are essential for relieving pain and discomfort during pregnancy.
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Just watching you the exercises made my left hip pain go away.
this really helpful! I am 28 weeks now, and i started to feel sitting bone pain 2 weeks ago, it was so painful that I could not walk properly, I actively looking for solution to ease the pain, and I am very glad that I found your video yesterday, I tried all the 7 exercises yesterday and today, my muscles are a little sour, but my pain is relieved and I can start to walk now with my belly support belt. I plan to try this exercise everyday and stay away from sitting bone pain. I like what you said "you can enjoy your pregnancy again"! Thank you.
Thank you so much ! I’m 30 weeks and pelvic pain is no joke !! I’m constantly having my husband help me do things it’s frustrating for me . I just order the belt you recommended 😊 and going to be a mermaid from now on !! Thank you again !!
This video really helped me!! My OB had told me pian was normal and didn't offer anything. But after doing these and the birth ball ones I'm almost pain free! In just a few days!!! Thank you for posting this and for saying that pregnant should not mean living in pain!
I was told the same thing! 😔
35 weeks and I have found very warm/hot showers + stretching in the shower and afterwards helps tremendously. Also, prenatal massages and chiropractor!!!!
Thank you so much. These exercises didn't help me immediately but I stuck with them every couple days for a couple weeks and I feel so much better at 33 weeks than I did at 31. I can walk again!
I had such bad pelvic girdle pain that I walked with a slow shuffle. I still hurt but I can walk with a normal pace. I'm really glad I found this video
38 weeks and I'm so glad i found this 👏
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!"
I was in PAIN every second of the day.. I did this stretching movements and wow! I feel relieve AMAZING (32 weeks pregnant)
After doing one round each of exercises number 4 &5, I go from barely being able to walk to walking normally again. SO thankful for this video!
Finaly someone who explains exactely what i have been feeling since two months, but not beeing able to describe it properly. Thank you so so much for the beautiful and extremely beneficial content. 🥰🥰
Righttt?? Finally.. its hard for me to explain too. This is the only video that explains my pain im going through since my 2nd trimester. Thank god!
This is incredibly helpful! I’ve been struggling since week 14 (they said the baby has been in my hips because I also haven’t gotten much of a belly) and it’s only gotten worse. My doctor refuses to help me and hasn’t given even a little bit of advice. I’m currently 33 weeks and feeling crippled so I’m praying it’ll give me some relief
Im almost 24 weeks and my back has been aching the past two weeks, coincidentally the same time i started finally having some amount of energy and got to moving and cleaning the house. 30 minutes of washing dishes and my back is killing me so i finally decided to look for some stretches.
This pregnancy hasnt been that enjoyable but i also had heslth issues prior, much so that my exercise lifestyle disappeared. I also had an appendectomy surgery a month into my pregnancy which also strained my back. I just did these exercises though, and already feel some relief, i had no idea glute bridges were safe for pregnancy becasue i use to do those all the time, not just to grow glutes but whenever id felt lower back pain i noticed they helped relieve the tension. Its one of my favorite moves. Glad to find out theyre safe for pregnant women. Thanks for sharing, it was so helpful!!
This is helpful! I'm 23 weeks and my lower back in so much pain..I wld sometimes just lay and cry. I tried some of this stretches last night and this morning my lower back feels great!!
I have also been in tears the past few days but been feeling pain for at least weeks and this helps so much and now going to ask my OB for a support band
My muscles are so tight I can barely place my ankle above my knee. I'm looking forward to feeling better. Thank you for all the stretches!
I got instant relief after trying these movements during this video alone!! Thank you so much! 😭
The last one was very beneficial I’m dying here at work and was able to get some relief. I heard my back crack and felt some instant relief!
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 😄
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!
I told my ob she looked at me like I was dumb and said I've never heard of that. I'm looking at her like is this a joke like shake my head whes been an OBGYN forever like ughhhhhhhhhhh getting rhe advice from you had been heaven sent I have belly band and it's amazing forgotni even had one
Thank you so much for sharing these exercises! My physiotherapist is away for the next 2 weeks and I’ve been in so much pain today I’ve barely been able to walk. After 15 mins of these exercises, I feel much looser now! Going to continue everyday. The mermaid position is really helpful as well. I was literally lying in bed in pain while searching PGP videos on UA-cam then got out of bed with my feet and knees together after seeing this. It was way less painful than usual!
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.
I’m almost 36 weeks with a huge heavy belly I can’t do any of these except the last one and that one felt very good. I’m glad I stuck through the video just in case
Ohh God I was having a really severe PGP since last 2 months…!! I’m in my 39 week of pregnancy,did these exercises today n i got 60 to 70 % relief Thank u so much for sharing these
OMG you’re an angel on Earth I was crying in pain before trying a few of these exercises! Thank you 😮❤
THANK YOU SO MUCH! I am now 38 weeks and that pelvic pain is honestly soooooo awful !! I feel it more in my inner thigh and it stops me from doing almost all my everyday movements! The mermaid movements is such a straight forward solution and I am so grateful to you for introducing it to me! But is there a reason why I would only feel pain in my left side and not my right?
Thanks!! 13 years ago my doctor was saying there's nothing you can do about sciatica pain .... Thankfully i found out otherwise. I still occasionally have that pain thanks for the exercises. I'll give these a try
Only 25 weeks in and already waddling and wincing in pain over nerve pain in my low back pelvic area 🥲 thanks for this video!
I’m going through that now at 25 weeks :/
I am due any day now with our second baby , all your videos answer and comfort all my questions worries fears concerns !!! Thank You so much for all videos you do they truly are helpful I wouldn’t be in the state of mind I am now if I had never watched any of your videos , I feel calmer and ready to do it again !
I like the exercise, very beneficial. Also that she is modestly dressed; unlike alot of exercise videos
6:50
Pelvic tilts
Hip circles
Glute bridges
The windmill
Adductor squeeze
Hip abductor pulses
Bird dog
omg i couldn’t even lay down in bed 😢 that mermaid tip got me to lay down without excessive pain 🙏🏾. my days of getting on the foot or bringing my food onto my knee are long gone at 38weeks with this pelvic pain
I'm in my 1st trimester and for me it's really working! It helps relieve my back and pelvic pain
You're already having back & pelvic pain in the 1st trimester?? Wow..
3rd pregnancy and I started getting pelvic pains in my first trimester I'm 14 weeks and I'm here bc I just finished crying due to the pain looking to relieve it with this video
This is incredible! I was in so much pain I couldn't think straight and yet after doing this suddenly I feel closer to normal than I have done in ages. DEFINITELY doing this everyday!! Thank you ❤
I had a miscarriage 2/2020
And am now pregnant again
I literally get scared when I cramp
But this video makes me feel comfort
The exercise movement actually works!!! I felt a pop and the pain on my left lower hip area instantaneously went away!!! Thank you!!!
Whew I did the bird dog and all I felt and heard es cracks my pain instantly went away 🥴😩😩😩 thank you soo much
The windmill and the bird-dog were the hardest for me to do. But the glute bridge and the seated hip opener worked wonders. Ill work up to doing this more often. The car-cow rocking motion works well too if you dont have a ball.
36 weeks pregnant with my second and this pregnancy I have been seeing a chiropractor he entire time, best thing I have every done. I have a terrible lower back anyway due to a previous injury years and years ago so pregnancy just amplifies it, I would highly suggest a chiropractor (as long as your doctor approves too ;) )
I haven’t been able to walk sleep or even dry myself off after a bath cuz the unbareable pain in my lower stomach and back I need help!! Definitely gonna try this
Thank you. This is so helpful right now. I’m in so much pain. Only 13 weeks in.
The 7th exercise really helped me with "sacro spinous ligament" issue...37 wks pregnant. While my OB said they cant do anything abt the pain and wont send me to phys therapy until after the birth. Thanks!
Bridget, you are a God-send! I just started my 24th week and have been struggling with PGP. After talking to some of my friends, they said it gets worse at 8 months. I just couldn't wrap my head around dealing with the pain and imagining how it will intensify as my pregnancy progresses. I really thought I just have to suffer through it but after watching this video, I'm RELIEVED knowing it's my body telling me to do something different. I will definitely start doing these tips. Thank You!
These are all wonderful exercises. The only thing I would critique (as a structural LMT) is to make sure you don't exaggerate the bird dogs. Perfect alignment and form here is optimal. 💜
This video came at exactly the right time - I'm 29 weeks 5 days and my pain peaked today. This is already helping! Thank you!
amalexander7711 you can also follow breathing exercises which will help you in last few weeks and also the garbh sanskar practices...
Ditto! 29+6 today
Thank you so much for the lovely explanation :). I am currently 23w pregnant and experiencing not really pain but discomfort in my pelvic area (I told my hubby it feels like somehow now every time I move I know I have pubic bone 😂). I did try all these stretches and I must say the bird dog makes me feel it really a lot so I am skipping this one till I get stronger with the rest as I don’t want to overstretch it. Glad you said we don’t have to feel the pain till the end as that what’s often said to us. ❤
The adductor squeeze 👍🏼
What a relief 😅 thought I was getting old lol
Lmaooo same
I told my husband I’m
Just too old to be having a baby😅
37 weeks here and what a relief to do these exercises ! Thanks alot
i needed this because as soon as i hit 6 months it became super uncomfortable to do anything because of the pelvic pain. my daily walks got shorter and nothing i was doing was helping. hopefully these help get rid of the pain.
You are reading my mind with your last few uploads. I am 37 weeks today and trying to manage outer hip pain while all the chiropractors are closed. This is a big help. Thank you
I was complaining to my husband how I couldn’t sleep last night because of hip pain and now this shows up as recommended by UA-cam 🤣 UA-cam’s been listening to me haha 😅
Thanks for these! Doing the stretches as I work and i feel better already 💕
I’ve had 4 pregnancy’s and I’ve never enjoyed any of them. ( there’s some things a love like feeling my baby move )
I currently have 12 days left until my due date and I’m just about ready to never be pregnant ever again even though I’m so thankful to have my beautiful children and thank god for pregnancy 💗💗💗💙
2.30 am almost in tears with the pain, and I found ur video.. which has given me a ray of hope!! Thank youuu sooo much 🥰
Bridget you are literally a God send with your content!! I can’t believe it’s free! I tell every pregnant mom about your channel.
OMG I did some stretches from a different video prior to this with minimal relief. Got instant relief for my PGP after doing your moves! Thanks so much!
My SPD has kicked in now at 33 weeks 😢 this is my third pregnancy with a baby girl. I have two sons and when pregnant with them I had SPD the entire pregnancies! So I’m grateful it hasn’t been as long this time but it definitely sucks sometimes I’m a cripple! I will try these exercises.
This video help so much 3 days ago I was cleaning deep cleaning which I know I shouldn’t have .. that night I was in severed pain in my pelvis and hip and I was getting scared plus every time I which sides at night I here that clicking sound in my pelvis .. well I learn my lesson and my fiancé got me a belly belt and I’ll start with the stretches .. thank you for this video
Amazing video i really felt a long stretch in my tight back hips and buttocks. Thank you 😊
First, thank you for your videos!
Now in this video you are talking about lower back pain. However, I have upper back pain and I'm not sure if it is related to the pregnancy or not... I hope the movements you recommended will help with that. Thank you 😊
Thank you so much for this video, it helped me so much!
I am at 36 week of my pregnancy and as soon as I lie on my back I start to feel dizzy immediately and I feel like my eyes going to pop out. 😀
Thanks for the info Bridget.
Hey Mona, congrats on your new little one! I'm 35 weeks myself. I'm not a doctor, but from what I've researched and from schooling, we have a main artery that runs along our back to our heads (slightly to the right side). Because of the weight of our growing uterus it can compress this artery, which would lead to less than optimal blood-flow which could cause dizziness! If you're not getting good blood flow than neither is your baby. Most research suggests laying on your left side for the best blood flow when lying down. Again, congrats and I hope you have a healthy, safe, and fear free birth :)
Hello to you.
Thank you and congratulations to you as well. Let s be brave and go through these tough times together.
What a well made video. I loved the explanations and the demonstrations. Such a treat to watch! Thank you so much.
Love your videos! Could you do a video talking about wrist pain and swollen ankles and feet and how to relieve or reduce them. I’m 37 weeks pregnant and these symptoms recently started and keep getting worst. Thank you💞
Iam now 28 weeks but from 22 week my pubis very painful and vary hard to walk now, 😭😭😭 i hope this exercise can help me lil bit. I will try soon and fighting. Thank you for this video, very helpful
I'm having pelvic pain every single night! And it's hard to walk! But this only happens at night!!! This is my 2nd pregnancy; my son is 25yrs old!!; So it's been a long long time!!!!!!! But I didn't go through any of this 25yrs ago!! GheeeZ!!! This is a hard pregnancy.... my son was a breeze! I had no issues whatsoever when I was pregnant with him! But this baby is giving it to me!!!!!!!!!!!!😮
Im 22 weeks and my hips/glutes have gotten soo sore I can't sleep. These stretches are a life saver. I'm glad I found them now and can get on top of this well before labour. This is my third pregnancy and labour with this additional pain would make things soo much more difficult
Immediate relief!! Definitely worth trying and sharing
Please do a video about upper back pain. Below the shoulder blade. 36 weeks pregnant and in pain 24/7 :(
Same here
Thank you so much for doing this video. I was in so much pain and could barely walk or sleep. I did those stretches and felt immediate relief. I even stopped walking like a penguin. Thank you!! ❤️🥰
Ok this sounds like “healed” ME in the future. Hard to walk, change positions for sleep, move, sit, stand 😩 gives me hope! Can’t wait to try these
Biidznillah i tried this one cycle except the bird n dog bcos its hurst alot. And i can walk normaly right after. Alhamdulillah.. thx❤
28 weeks and been bed bound from this PGP never experienced pain like it
This has been me since 22 weeks. I go to a chiro, pelvic floor pt, acupuncturist, and masseuse just to be able to function. Wild.
Nice to have this pointed out. Had certainly noticed I can’t just twist and stick 1 leg out got to rush less and be more purposeful when changing position
Ahh nah I can’t lay on the floor, I’ll get stuck again & won’t be able to move LMAOO
😂😂🤣😂
Hahaha yes I tell my husband I'm like a flipped cockroach
Lol I agree you can do it with your shoulders edge of couch instead
The windmill!!!!!! Omg that brought me so much relief! It got my tight upper back muscles as well that I’ve been having the hardest time getting to. Thank you!