Tinto logo

3 stretches to ease pelvic pain

Pelvic pain is unfortunately very common during pregnancy. Whether you're looking to prevent pelvic pain or are already experiencing it and hoping to minimise the symptoms, here are three stretches to have in your back pocket:

1. Pelvic tilt

Stand with your shoulders and bottom against a wall. Squeeze your bottom muscles and pull your belly button in towards your spine so that your back flattens against the wall. Hold for a few seconds, and relax.

2. Bird dog

Start on all fours with hands just in front of shoulders and hips over knees. Slowly lift and stretch out one arm and the opposite leg to be level with your back. Hold, and then return to the starting position. Alternate with the other arm and leg. 
The aim is not to shift from side to side as you lift your arms and legs.

3. Child’s pose

Kneel on the floor with your knees apart. Sit your bottom back on your heels and stretch your hands forwards. This is a lovely lower back stretch and is a great for winding down at the end of the day.

Remember, this is just a starting point. It's always a good idea to check any exercises are suitable for you with your midwife, GP or a physiotherapist.