Safe Exercises to Combat Low-Back & Pelvic Pain During Pregnancy

Low-back pain and pelvic pain are common during pregnancy, but gentle movement may help ease discomfort and support your changing body. Pregnancy-appropriate exercises can strengthen the muscles around your spine, hips, and pelvis while helping you maintain mobility.

So, what exercises help with back pain during pregnancy? Pelvic tilts, cat-cow movements, bird dogs, and other gentle strengthening exercises may help. The right movements depend on your symptoms, stage of pregnancy, and medical history, so check with your healthcare provider before starting a new routine.

What Exercises Help Relieve Back and Pelvic Pain During Pregnancy?

Depending on your needs, helpful options may include:

• Pelvic tilts: Encourage gentle movement of the pelvis and lower back.
• Cat-cow: Improve spinal mobility and ease stiffness.
• Bird dogs: Support core stability and coordination.
• Side-lying leg raises: Strengthen the hip muscles.
• Walking and swimming: Maintain fitness with low-impact activity.

Not every exercise is suitable for every pregnancy. Stop any movement that worsens your pain and ask your healthcare provider or a pregnancy-informed physical therapist for guidance.

Low-Impact Exercises During Pregnancy

Regular physical activity can support sleep, circulation, mood, and overall well-being during pregnancy. For most people without medical or obstetric contraindications, the American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate-intensity aerobic activity per week.

Talk with your healthcare provider before starting a new routine. Common low-impact activities include:

• Walking
• Swimming
• Cycling on a stationary bike
• Prenatal yoga and low-impact dance

Exercises to Stabilize the Pelvis and Lower Back

Follow these instructions only if your healthcare provider has cleared you for exercise. Modify movements as needed and avoid pushing through pain.

Kegel

Kegels strengthen the pelvic floor muscles, which support the bladder, bowel, and other pelvic organs. However, they may not be appropriate for an overly tight pelvic floor or certain pelvic pain symptoms.

1. Gently contract your pelvic floor muscles as if preventing the passage of gas.
2. Hold for 3 to 5 seconds, then relax for the same amount of time.
3. Repeat up to 10 times if comfortable, breathing normally throughout.

Pelvic Tilt

Pelvic tilts encourage gentle pelvic movement and help engage the abdominal muscles.

1. Choose a comfortable position. As pregnancy progresses, seated or standing tilts may be preferable to lying on your back.
2. Gently engage your abdominal muscles and tilt your pelvis backwardReturn to a neutral position and repeat up to 10 times.



Seated



Standing



Quadruped Cat (Cat-Cow)

• Start on your hands and knees, with shoulders over hands and hips over knees.
• Gently round your back toward the ceiling.
• Return to a comfortable neutral spine without forcing an arch.
• Repeat up to 10 times while breathing normally.

Bird Dog

1. Start on your hands and knees with your spine in a neutral position.
2. Slowly extend your right arm and left leg without arching your back.
3. Hold briefly, then return to the starting position.
4. Repeat on the opposite side, moving only within a comfortable range.

Squat

• Stand with feet about shoulder-width apart, using support for balance if needed.
• Bend your knees and move your hips backward as if sitting in a chair.
• Lower only as far as comfortable, then return to standing.

Resisted Side Step

• Stand with feet slightly apart and knees gently bent. Use a stable surface for balance.
• If appropriate, place a light resistance band around your thighs.
• Take small, controlled steps to one side, then return in the opposite direction.

Resisted Kick Back

• Stand with feet slightly apart and hold a stable surface for balance.
• With or without a resistance band, slowly move one leg backward without arching your back.
• Return to the starting position and repeat on the other side.

Side-Lying Leg Raises

• Lie on your side with shoulders and hips aligned, using a pillow for support if needed.
• Slowly raise your top leg within a comfortable range.
• Lower with control and repeat on the opposite side if comfortable.

Side Bridge



A side bridge may be too challenging for some people during pregnancy. Ask your healthcare provider whether a modified version is appropriate.

1. Lie on your side with knees bent and elbow beneath your shoulder.
2. Gently engage your abdominal muscles and lift your hips a small distance.
3. Lower slowly. Stop if you experience pain, pressure, or discomfort.

Pregnancy Exercise Safety Tips

Keep these precautions in mind when exercising during pregnancy:

• Modify your position: Avoid prolonged exercise lying flat on your back later in pregnancy.
• Prioritize balance: Exercise on stable, even surfaces and avoid activities with a high risk of falling.
• Stay hydrated: Drink water and avoid overheating.
• Adjust your intensity: Slow down or rest when needed. Moderate activity should generally allow you to carry on a conversation.
• Listen to your body: Stop movements that increase back or pelvic pain.

Stop exercising and contact your obstetric provider if you experience vaginal bleeding, dizziness, chest pain, fluid leakage, or painful regular contractions. Seek medical advice if back or pelvic pain interferes with everyday activities.

Frequently Asked Questions

What are the best exercises for lower-back pain during pregnancy?

Gentle movements such as pelvic tilts, modified cat-cow exercises and pregnancy-appropriate strengthening may help manage lower-back discomfort. Walking and swimming can also help maintain activity. The best exercises depend on your symptoms, stage of pregnancy and medical history, so check with your healthcare provider before starting a new routine.

What exercises can help with pelvic pain during pregnancy?

Depending on the cause of your pain, a healthcare provider or pregnancy-informed physical therapist may recommend gentle pelvic floor, abdominal, hip and back exercises. If pelvic pain makes everyday movements difficult, seek an assessment rather than pushing through exercises that worsen your symptoms.

Is it safe to exercise throughout pregnancy?

Many people with uncomplicated pregnancies can continue or begin moderate exercise with guidance from their obstetric provider. Walking, swimming and modified prenatal yoga are common options. Stay hydrated, avoid overheating, modify activities as your pregnancy progresses and stop if you experience warning signs such as dizziness, chest pain or vaginal bleeding.

This article was originally published in 2020 and was last updated in October 2026.