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Written by

Gina Conley, MS

Pelvic Girdle Pain: 5 Great Ways to Reset the Pelvic Position for Pain Relief

  • Prenatal
In this article, we will explore five excellent methods to reset your pelvic position and find relief from pelvic girdle pain. Whether you're currently pregnant or navigating the postpartum phase, these strategies can make a significant difference in your quality of life. Say goodbye to unnecessary discomfort and hello to a more comfortable pregnancy or postpartum experience.
In this article, we will explore five excellent methods to reset your pelvic position and find relief from pelvic girdle pain. Whether you’re currently pregnant or navigating the postpartum phase, these strategies can make a significant difference in your quality of life. Say goodbye to unnecessary discomfort and hello to a more comfortable pregnancy or postpartum experience.

Pelvic pain is not a mandatory part of pregnancy or the postpartum period!  You may have been told that the only way to resolve your pelvic girdle pain is to give birth-–this is not true!  You may actually still have pelvic pain even after you give birth.

Fortunately, the myth that the only solution is birth is not true!  There is a LOT we can do during pregnancy to find relief from pelvic girdle pain.  

The first place to start is focusing on pelvic symmetry!

Before we continue… Don’t just dream about a stress-free childbirth—make it a reality!

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5 Ways to Reset the Pelvic Position for Pain Relief

There are two main causes of pelvic pain:

  • Pelvic Asymmetry:
    • The pelvis is not moving well to align as we walk or move.  This could be due to the pelvis position being “stuck” in a common postural tendency
    • This could also be due to an uneven pull on the pelvis by the supporting musculature
  • Muscular Coordination:
    • The myofascial slings supporting the pelvic girdle are coordinating well to support the joint during movement

In our prenatal fitness programs, we include exercises that support the pelvic position and the muscular coordination across the pelvic joints so you can stay STRONG and PAIN-FREE throughout your entire pregnancy as you prepare for birth!

We also offer a pelvic stability-specific program if you want to focus on finding relief from your current pelvic girdle pain or you want an add-on to your current workout routine.

In this blog, we are going to focus on how we can better align our pelvis so that it can stabilize during movement.  

Common Pelvic Position: We are asymmetrical!

Many of us favor a common postural tendency, even outside of pregnancy:

  • Left hip sits more forward
    • Left inner thigh and hamstring tend to be weaker
    • Left glute med and quad tend to be stronger/tighter pulling the pelvic half into more external rotation
  • Right hip sits more backward
    • Right glute med and quad tend to be weaker
    • Right inner thigh and hamstring tend to be stronger/tighter pulling the pelvic half into more internal rotation
Pelvic Girdle Pain

As we approach finding more pelvic symmetry and helping the pelvis MOVE, we want to focus on strengthening the supporting muscles so they can PULL the pelvis back into a more neutral position.

Many of these exercises will be done only on one side, but you can explore the movement on both sides!

5 Exercises to Reset the Pelvic Position and Get Rid of Pelvic Girdle Pain

1) Turn on the LEFT Side: Adduction

The left leg’s adductor and hamstring tends to be weaker compared to the right.  If we can increase strength of the left adductor (inner thigh) and hamstring (back of leg), we could help the left pelvic half be PULLED more backward.  This would help us better stabilize the pelvic joints that will result in a significant relief from pelvic girdle pain!

We can first FEEL this by using external props such as a foam roller and resistance band!

A) Foam Roller: Adduction Activation

Tips:

  • Place a foam roller into a wall and press the inside of your left knee into the foam roller
  • Actively press as you reach forward with your opposite hand
  • Try to do lunges or a staggered stance RDL with the foam roller!

B) Resistance Band: Adduction Activation

Tips:

  • Place left leg inside band, so you are resisting a pull OUT
  • Keep knee stacked over ankle the entire movement
  • Try squats or lunges!
Twisting During Pregnancy

2) Turn on the RIGHT Side: Abduction

The right leg’s glute med (outer glute) and quad (front of leg) tend to be weaker than the left.  If we focus on strengthening these muscles, we can help pull the right pelvic half more forward!

A) Foam Roller: Abduction Activation

Tips:

  • Place foam roller against the outside of the right leg
  • Try reaching forward with opposite hand to feel the outer glute turn on more 

B) Resistance Band: Abduction Activation

Tips:

  • Place BOTH legs in band with right leg resisting a pull INWARD, or place only the right leg in the band.
  • Try doing squats or lunges with the band!
  • Keep the knee stacked over the ankle the entire time

Here is a breakdown on how to use the resistance band for lunges emphasizing this unilateral loading!

3) Strengthen the LEFT Side: Copenhagen Plank

The Copenhagen plank is one of my favorite inner thigh strengthening exercises when it comes to pelvic girdle pain!

It can be a bit intense, so if it’s too much try a side plank variation.

The Copenhagen plank strengthen the adductor, helping to pull the pelvis more internal on that side.  

Try this exercise for 15-30 seconds on the LEFT side.

Watch the video below to learn how to do this exercise.

If the Copenhagen plank is TOO much, try a side lying hip abduction exercise with a ball squeeze!

Try 10-20 reps with the left leg on top!

If you want more of a breakdown of WHAT to do throughout your prenatal workouts, check out our prenatal fitness programs!  We offer it in two formats:

Ashley
100% your program helped me so much!! I felt soooo strong during my labor and able to stay upright for longer because I had worked really hard on my fitness throughout pregnancy. I can see the fruit of that in this PP season as well. I’m able to move around and keep up with my toddler and move in a way I’m not in constant pain. Your programs are the real deal 👏🏼
Chelsea
I am so so glad that this prenatal program could guide me in how to stay strong and fit while giving good pregnancy modifications. I think this helped so much in the “marathon” that is labor! After I had my baby I really didn’t know how to safely and effectively get back into fitness and her return to fitness program has been amazing! As someone who felt fit before pregnancy- I was always challenging by the programming and it has helped so much! I recommend her classes and programs to all my friends!
Laura
I have nothing but positive things to say. My last pregnancy I had debilitating pubic bone pain where I was unable to exercise for the last 10 weeks of my pregnancy. I was even sleeping with an ice pack on my pubic bone every night by the end. This pregnancy has been completely different. I am completing all the work outs as written with very little substitutions. I’m sure I will be able to work out on the day of my induction if I chose to. I have tried two other pregnancy programs and the only option they gave for the pubic bone pain was to do less and less. I loved how your approach was from a strengthening perspective and I firmly believe all those oblique sling moves made the difference. Thank you for all your knowledge.
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4) Strengthen the RIGHT side: Bulgarian Split Squats

The Bulgarian split squat strengthens the glute med and quadricep. These muscles help pull the pelvic half into external rotation and forward.

We want to emphasize strengthening these muscles on the right side.

Aim for 5-20 reps on the right leg!

Watch the video for a breakdown of how to do this exercise.

5) Pelvic Floor Reset

The pelvic floor also attaches to the pelvis and can influence its position!

We can force the pelvis into a hip shifted position, essentially the opposite of our postural tendency, to stretch the pelvic floor.

Tips:

  • Place a yoga block under your left knee.  
  • Shift weight to the left side to force the pelvis into the hip shift
  • Option to drop to the left elbow and reach to the left with the right hand

Stay Comfortable and Strong Throughout Your Pregnancy and Postpartum

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3-Week Pelvic Stability Program

Find comfort and relief from pelvic girdle pain throughout your pregnancy and postpartum period!  This program incorporates myofascial sling focused exercises to stabilize across the pelvic girdle joints.

  • 3 Week Program, 9 Workouts
  • On Demand Workout Videos to Follow
  • Educational Videos on How to Approach Modifications
  • E-Book
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