Simple Lifestyle Shifts to Ease Pelvic Pain During Pregnancy
By Megan Martineau, CPT
If you’ve ever been told by your provider to “just rest” or “wait it out,” you’re not alone. Many pregnant people are dismissed when they bring up pelvic pain. But as a pre/postnatal fitness trainer and coach, I can tell you that there are tangible things you can do to feel better! And they don’t all involve exercise or tons of time you don’t have.
Let’s talk about a few simple, strategic lifestyle shifts that can actually help:
1. Minimize Single-Leg Load
Single-leg weight bearing activities are part of our day-to-day life without even realizing it. Like: standing on one leg to get dressed or put on your shoes, going up and down the stairs, and getting in and out of the car.
All of these load one side of your pelvis at a time. But when your joints are already more mobile thanks to pregnancy hormones, this can create or worsen instability, and cause pain and discomfort.
Try this instead:
- Sit down to get dressed and put on your shoes
- Swing both legs out of the car together before you stand up
- Walk sidewise up and down the stairs (it’s weird but it works)
- Avoid single-leg exercises (like lunges) if you’re having pain
- Prioritize bilateral (two-leg) movements like squats or hip thrusts to train strength more symmetrically
These small tweaks reduce uneven pulling on the pelvis, and they make a big difference!
2. Support Your Pelvis While You Sleep
Nighttime can be one of the most uncomfortable times for pelvic pain. Especially when you’re lying on your side, which creates added pressure on the pelvis!
Try this setup:
- A pillow (or two) between your knees to keep your hips aligned
- Another pillow under your belly or behind your back for stability
- If needed, a small wedge under your bump to reduce pull on your lower back
The goal is to keep your pelvis in a neutral, supported position so you’re not waking up with stiffness or pain from poor alignment. If you DO still wake up in pain (sometimes it unfortunately just happens!), move slowly getting out of bed and give your pelvis some time to re-adjust before moving about.
Pelvic pain isn’t always avoidable - but it’s almost always addressable.
3. Modify Deep, Wide-Leg Positions
While certain yoga poses or stretches feel great in early pregnancy, they can possibly become problematic as your joints loosen and your center of gravity shifts.
Movements to watch out for if you have pelvic pain:
- Deep squats with knees wide
- Butterfly pose and happy baby
- Any movement where knees splay wide without active control
Instead, prioritize:
- Narrower squat stances
- Side-lying releases or hip mobility drills with more control
- Functional movements that focus more on stability and strength vs stretching
Remember: just because a movement is “good for birth” doesn’t mean it’s good for your body right now.
4. Incorporate Targeted Strength Training
Here’s the part most people don’t realize: pelvic pain isn’t just about avoiding discomfort – it’s about building stability. And that comes from smart, strength-based movement.
The muscle groups that matter most are:
- Glutes → for hip and pelvic support
- Hamstrings → to balance your pelvis and reduce strain
- Deep core → for pressure management, pelvic floor health, and pelvic stability
You don’t need long workouts. Just intentional ones. Strengthening these areas can help reduce pain and give you a stronger foundation for birth and postpartum.
What’s important for you to know:
Pelvic pain isn’t always avoidable – but it’s almost always addressable. With the right adjustments and support, you can move through pregnancy feeling more comfortable, more confident, and more supported in your body.
Want personalized support?
If you’re navigating pelvic pain and not sure what’s safe or effective for your body and your pregnancy, my Vibrantly You® Online Prenatal Fitness Coaching is designed to give you the clarity, confidence, and plan your body deserves.
About the author. Megan Martineau, CPT is the owner of Vibrant Mama Wellness and a NASM Certified Personal Trainer, Pre/Postnatal Fitness Specialist and Pregnancy and Postpartum Corrective Exercise Specialist. Her approach as a trainer combines evidence-based exercise science with real-world understanding of the pregnant and postpartum body – because you deserve better than generic workout programs that don’t address YOUR specific needs!
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