Three Exercises to Help with Pelvic Pain
Ugh, pelvic pain. It’s a common pregnancy issue that simply never gets resolved because we’re often just told “it’s normal” and that it will go away after the baby pops out. Sometimes POOF, it’s gone the second the baby leaves your body. Other times, it just lingers on in the postpartum period as well.
And then there are the really weird cases, like mine. I didn’t experience pelvic pain during either of my pregnancies- I know, I’m that magical pregnancy unicorn you’re rolling your eyes at right now, stick with me. I did, however, start experiencing pelvic pain POSTPARTUM. And not even immediately postpartum. I started getting pelvic pain around 3 months postpartum and it lingered until around 18-20 months postpartum. It was actually worse the further out I got.
So I started playing with exercises and learning more about it, and of course backed that up by going to see my pelvic floor physical therapist. At the time, funny enough, I also had a lot more clients coming to me with pelvic pain. I still do and I actually love working through exercises with them, seeing what contributes to pain and what doesn’t, and what movement modifications help reduce their pain. It’s kind of like being a detective.
I’m really glad I did all of this because THIS pregnancy has been different. I started experiencing little twinges of pelvic pain starting pretty early, and now at 20 weeks it’s starting to become more frequent.
As you read this, also know that I’m WITH you in this. I don’t want to figure it all out FOR you. I want to figure it out WITH you. I can’t tell you exactly how to fix it, but I can tell you what may help, give you tips on how to manage it during daily life, and help you find exercises that will strengthen the glutes and hips in a way that will support the changes that may be contributing to pain.
And to that last point, here are 3 of my favorite exercises to help with pelvic pain:
Feet-Inclined Glute Bridge
You can do this exercise with or without the mini-band, but I HIGHLY suggest using one. Start light with the mini-band, just to test the waters. If you’re used to using these, you can go on the heavier side. Often tight and restricted adductors can be a contributor to pelvic pain. The addition of the mini band will help fire up the adductors and the little glute muscles we use for lateral movement/rotation at the hip. Strengthening these muscles can help with pelvic pain symptoms!
Watch the video below and try it out. If it doesn’t feel good for you, you can bring the feet down to a lower surface or on the floor for a traditional glute bridge.
Kickstand Squat
Glute strength can be really helpful when managing pelvic pain, so can single leg exercises. However, sometimes traditional squats can exacerbate pain and so can single leg movements. Enter the kickstand squat! This allows for the single leg loading, but while using the other foot as a kickstand to bear some of the loading. I LOVE the kickstand squat, honestly one of my favorite exercises. Start with light or no weight to test the waters, then move on to a weight that feels comfortable and do-able for you. If this is no weight at all, that’s totally fine! It’s all about getting you moving in ways that feel comfortable for you.
Here are a few suggestions for tweaks if the kickstand squat doesn’t feel good to you: sit down to a chair or bench and stand up, hold on to a chair or table for support, or bring the back foot closer to the front one for a little extra support from that foot. Check out the video below to give it a try.
Banded Hip Abduction
Sensed a theme here? It’s all about the glutes! This one again uses a min-band. Seriously one of my favorite pieces of equipment. You can get a set on Amazon for less than $10. Here is a link for you in case you don’t have them handy! You can also grab some at Target or your local sports goods store.
The banded hip abduction has kind of an old school Jane Fonda kind of vibe. Bringing it back, y’all! I personally like it better than the abduction machines at the gym, but you can try those if you are already going to the gym to work out. Same story as the bridge variation above, strengthening the abductors can help support the pelvis to provide relief from pelvic pain.
If this doesn’t feel comfortable for you, I’ve also added a video for the side lying clamshell. Working very similar muscles here, but shortening the lever (AKA bending the knees) could help relieve any symptoms you may experience with the straight leg variation. Check out the video below and give it a try!
Pelvic pain during pregnancy and postpartum can be very common, but that doesn’t mean you have to just deal with it. Getting the right help, choosing the right exercises, and finding ways to adjust daily movement patterns can help ease your symptoms. This is something I work with a lot, both with my 1:1 and group coaching clients. If you are looking for more exercises you can do or more help with easing your pelvic pain symptoms, check out how to work with me here.