How to Relieve Pelvic Pain During Pregnancy

How to Relieve Pelvic Pain During Pregnancy: Dos and Don’ts

Check out these dos and don’ts for managing pelvic pain during pregnancy
Read Time: 5 minutes
Mar 16, 2022

When you’re pregnant, the pelvis plays an important part in supporting the weight of the baby. It also has to adapt to the size of the baby and separate to enable the baby to pass through it when you give birth. Because there’s so much happening in the pelvic area during pregnancy, it’s common for women to experience pain in this region during pregnancy.

Unfortunately, when you’re pregnant, some of the usual methods for relieving pelvic pain aren’t a good idea. Here’s what you can do to relieve pelvic pain safely while pregnant and what you should avoid doing.

Do Lie Down

Laying down can help to relieve pelvic pain while simultaneously helping you figure out the source of the pain. Depending on the type of pelvic pain, lying down on the side where you are experiencing the pain may help to relieve it.

Do Get a Massage

Pregnancy massage

If the pelvic pain is coming from a strained muscle, then a massage can help to relieve it. However, it’s important to seek out a massage therapist that specializes in massaging pregnant women. This is because they’ll be prepared to massage around the bump safely. They’ll also either have a table that can accommodate the pregnancy bump or will be familiar with proper positioning for a pregnancy massage.

Do Kegel Exercises

Kegel exercises can help to strengthen your pelvic floor muscles. If these muscles become weak, they can be uncomfortable during pregnancy and strengthening them can help. Kegel exercises work to strengthen the internal pelvic floor muscles. To do a Kegel, tighten the muscles you would use to control urination and then release them.

Do Pelvic Tilt Exercises

While Kegels strengthen the internal muscles, pelvic tile exercises focus on the external pelvic floor muscles. To do a pelvic tilt, you tilt your pelvis forward slightly and then return for your previous position. They can be done standing, lying on your back, or while on all fours. During pregnancy, it’s not recommended to do too much lying on your back.

Do Prop up Your Feet

When you’re pregnant, even just sitting down can put stress on your pelvic area. Propping your feet up on something while sitting can help to relieve that stress by bringing your knees into alignment with your hips. This can prevent your knees from pulling downwards on your pelvis and your lower back, which can cause pain.

Do Use a Pregnancy Pillow

Pregnancy pillow

A pregnancy pillow is designed to accommodate the different sleeping positions that pregnant women may need to adopt in order to be comfortable. Using one of these can help to relieve pelvic pain because it keeps the hips parallel. You don’t have to use a special pregnancy pillow, though. A standard pillow in between the knees can accomplish the same thing.

Do Exercise In Water

Exercising in water is a great way to alleviate all kinds of pain and ailments. When you’re pregnant, water exercise helps relieve pelvic pain because the water helps to support your belly. This takes pressure off of your spine and pelvis. Some good water exercise options include swimming, pool aerobics, and water walking.

Do Take Tylenol

Most medications aren’t known to be safe for use during pregnancy. Tylenol, which is the brand name for acetaminophen, is one of the few that is considered safe for use while pregnant. You should only take Tylenol or another form of acetaminophen if all of your other efforts to reduce your pelvic pain haven’t worked. Overusing Tylenol has been linked to liver problems. It’s also important to consult with your doctor before taking Tylenol while pregnant.

Do Schedule an Appointment With a Physical Therapist

If you’re experiencing pelvic pain during pregnancy, scheduling an appointment with a physical therapist can help. The physical therapist can use massage and manual therapy techniques to ease your pelvic pain in a way that is suitable to your pregnancy. A physical therapist can also teach you exercises you can do at home that are safe to do while pregnant.

Don’t Use Heating Pads

A heating pad may not be safe to use while you’re pregnant. If you use one anyway, then it’s important to ensure that it isn’t placed directly against your skin, use it for twenty minutes or less, and make sure it’s on a low setting. Hot tubs should also be avoided. A warm bath may help without running the risk of overheating.

Don’t Use Ibuprofen and Aspirin

You should avoid taking pain relievers that include ibuprofen or aspirin. Muscle rub treatments may also have aspirin in them, so avoid using these as well because the aspirin could be absorbed into your body through your skin.

Talk with your doctor if you are experiencing pain during pregnancy. They will be able to provide you with a number of solutions safe for those who are in all stages of pregnancy.

Don’t Overexert Yourself

Overexertion is bad even during the best of times. If you work too hard without giving yourself the necessary time to rest and recover afterward, then your immune system can suffer, making it more difficult for you to fight off illness and infection. During pregnancy, not resting enough can not only make you more likely to get sick, but it can also affect your mood.

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Mark Shulman

Dr. Mark Shulman

Doctor of Physical Therapy (DPT), FAAOMPT, COMT, CSCS


Fellow of the American Academy of Orthopaedic Manual Physical Therapists.

Mark Shulman

Dr. Allison McKay

Doctor of Physical Therapy (DPT), PRPC


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