- Stand evenly on your feet.
- Let your bottom free (do not “tuck your butt” as some recommend).
- Relax your stomach and take fuller “belly breaths”.
- When you turn, turn with small, baby steps. Don’t swing your leg out.
- When you sit and stand, use your feet and knees as one, and try to keep them hip-width apart.
- Pivot on your buttocks to get your feet into the car. Pivot to get out as well.
- Wear a small-heeled shoe.
- Wear a bra one size too big around the rib cage (muscles in your back and your diaphragm affect your pelvis too).
Simple exercises will begin to help the problem
- Go for a walk
- Wear a pregnancy belt (especially while you walk)
- Balance your calcium magnesium levels (but not with antacids)
- Sit up on the front of your sitz bones (tuberosities)
- Sit on a firm exercise ball that keeps your hips level with or slightly higher than your knees
- Move in alignment
Daily repetition of the ball squeeze seen on our Daily Activities page. When sitting on a chair, put a small ball (almost too big to grip in your hand without dropping it) in between your knees. Squeeze and release the ball with your knees in rhythm with your breath. Repeat 5-10 times.
Move the ball between your thighs and repeat the squeeze pattern. Make sure you are sitting on the front of your sitz bones, with your back lifted and your shoulders open. Lower your chin down a bit, but keep the back of your head high.
Repeat during each meal time, either after eating or while waiting to be served (but not while actually eating). Don’t squeeze too hard, but just enough for a firm press.
The Forward-leaning Inversion, standing sacral release, and pelvic floor (Side-lying Release) learned from Carol Phillips, DC, have given amazing results, relief, and even resolution from pain. These are good to combine with chiropractic work if desired, or if one or the other modality isn’t “holding.”
Other resources for pelvic pain relief
- Liz Koch’s psoas resolution information
- Cecile Röst and her book, Relieving Pelvic Pain During and After Pregnancy
- Katy Bowman at her website, Aligned and Well
- Carol Phillips, DC, at her website, Dynamic Body Balancing
- And don’t forget Spinning Babies®‘ Daily Activities
Pelvic pain may be a sign of a twist in your SI joints, tension in your psoas, piriformis muscles, or other origins of imbalance. This may or may not be a big deal in labor.
Pelvic instability issues do flare up in pregnancy. Address this pain now with self-care and bodywork. It gets worse when you don’t do daily activities and are sedentary because of being out of alignment.
This doesn’t have to be your life. You can develop a happy memory around finding freedom from pain in pregnancy. Learning the causes and solutions for pain from imbalance will help you maintain good health and balance for a lifetime.
Pain is the teacher and balance is the A student who exceeds with mobility, fuller range of motion, and ease.