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Written by

Gina Conley, MS

SPD Pregnancy Exercises: A Workout for Pelvic Pain Relief

  • Fitness, Pregnancy

Table of Contents

Pelvic pain, especially symphysis pubis dysfunction (SPD), can make pregnancy and postpartum movement uncomfortable. If you’re struggling with SPD, you’re not alone—many expectant mothers experience this condition due to pelvic instability and muscle imbalances. The good news is that targeted SPD pregnancy exercises can help relieve pain, improve stability, and allow you to move more comfortably.

In this post, we’ll explore an SPD pain relief workout designed to strengthen the pubic symphysis joint, promote pelvic alignment, and enhance single-leg stability for movements like walking, climbing stairs, and lunging. Let’s get started!

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Understanding SPD and Its Causes

The pubic symphysis joint is located in the front of the pelvis. During pregnancy, hormonal changes, especially an increase in relaxin, can cause shifts in pelvic alignment, leading to pain and discomfort. Two key factors contribute to SPD pain:

  1. Pelvic Position Imbalance – Pregnancy often exaggerates a natural postural tendency where the right half of the pelvis shifts backward while the left half shifts forward, leading to torque at the pubic symphysis.
  2. Muscle Coordination Issues – The muscles that stabilize the pubic symphysis joint—including the anterior oblique sling (chest, obliques, inner thighs) and the lateral sling (glutes, inner thighs)—may not be working together effectively.

 

The goal of this workout is to target these key muscles and improve pelvic stability, reducing SPD pain.

Warm-Up: Activating Your Core and Pelvic Floor

Before jumping into the workout, we’ll begin with a warm-up that enhances deep core engagement, pelvic positioning, and muscle coordination.

Diaphragmatic Breathing with Core Activation

Equipment: Soft object (Pilates ball, yoga block, or pillow)

  1. Seated Position – Sit upright with feet parallel. Place a soft object between your thighs.
  2. Breathe into Your Hands – Place your hands on your ribcage and take deep breaths, expanding the ribcage on the inhale.
  3. Pelvic Floor Engagement – On each exhale, gently squeeze the ball and pull your belly toward your spine.
  4. Repeat for 5 breaths.

 

💡 Why this works: Proper breathing improves core coordination, stabilizing the pubic symphysis joint.

Hip Shift Activation

Equipment: Step or low platform

  1. Find Your Natural Position – Sit down and observe your hip alignment.
  2. Shift & Engage – Move your left hip forward and right hip back (to counteract common pregnancy misalignment).
  3. Breathe & Squeeze – Breathe deeply, then exhale while squeezing the soft object.
  4. Switch Sides – Reverse the movement and repeat.

 

💡 Why this works: This realigns the pelvis to reduce torque at the pubic symphysis joint.

Banded Row for Core and Pelvic Stability

Equipment: Resistance band

  1. Kneeling Position – Place your left knee forward and right knee back.
  2. Grab the Band – Hold a resistance band anchored in front of you.
  3. Pull & Rotate – Exhale as you pull the band back with your left arm while rotating toward your left knee.
  4. Engage Core – Focus on activating the left obliques and keeping your hips stable.
  5. Perform 8 reps per side.

 

💡 Why this works: Strengthens the core, obliques, and lateral sling to stabilize the pubic symphysis joint.

Explore Our Prenatal Fitness Programs
Programs that can help
App program · 40 weeksPrenatal Strength TrainingA gym-based program that syncs to your current week of pregnancy — four strength sessions plus one pelvic stability workout a week, with demo videos for every exercise.Learn moreOn-demand video · 128 workoutsPrenatal Workout On-DemandFollow-along workouts from week 5 to week 41, four or five a week with guided warm-ups and cool-downs — over 128 sessions coached in real time alongside the video.Learn moreOn-demand video · 30 workoutsCore, Pelvic Floor & Pelvic StabilityThirty follow-along workouts across beginner, novice, and advanced levels, ten per level — core and pelvic floor strength for pain relief in pregnancy or postpartum.Learn more

SPD Pregnancy Exercises: Core & Lower Body Strengthening

1. Diagonal Banded Pull Down (Targets anterior oblique sling)

Equipment: Resistance band

  1. Kneeling Position – One knee forward, the other down.
  2. Reach Up & Pull Down – Grab the resistance band and pull diagonally toward your front knee, engaging your obliques.
  3. Breathe & Engage – Exhale as you pull, activating your core.
  4. Repeat for 8 reps on each side.

 

💡 Why this works: Strengthens obliques & inner thighs, improving pubic symphysis stability.

Third Trimester Programs

2. Step Down Exercise (Builds single-leg stability)

Equipment: Step or low platform

  1. Start on a Step – Place one foot on a step or low platform.
  2. Controlled Step Down – Slowly lower the opposite foot while keeping your belly close to your thigh.
  3. Step Up & Repeat – Push back up and repeat.
  4. Switch Sides & Perform 10 reps per leg.

 

💡 Why this works: Improves hip stability for pain-free walking and stair climbing.

3. Staggered Stance Squats (Enhances pelvic stability)

Equipment: Resistance band

  1. Loop a Band Around Your Inner Knee – This activates the adductors for pelvic stability
  2. Take a Small Step Back – Keep knees stacked over ankles.
  3. Lower into a Squat – Inhale as you lower, keeping knees aligned.
  4. Exhale & Stand – Push up and repeat.
  5. Switch Legs & Perform 10 reps per side.

 

💡 Why this works: Engages inner thighs & glutes—key stabilizers for the pelvic floor.

Final Thoughts: Pain is NOT a Requirement of Pregnancy

Many people believe that pelvic pain during pregnancy is inevitable, but that’s simply not true! With proper alignment, strengthening, and movement retraining, you can manage and reduce SPD pain for a more comfortable pregnancy and postpartum experience.

Looking for more guided workouts and progressions? Check out MamasteFit’s Pelvic Stability Program—an online resource designed to help you move pain-free through pregnancy and beyond.

📌 Use code YOUTUBE10 for 10% off all programs at MamasteFit.com.

Remember, pain relief is possible—you don’t have to just “wait until birth” to feel better. Start moving smarter today!

Programs that can help
Bundle · lifetime accessMamasteFit BundlesCombine courses and programs for lifetime access and save up to 15% — grouped for birth preparation, the third trimester, or the whole pre and postnatal journey.Learn moreVideo course · 7 modulesPrepare Your Pelvic Floor For BirthSeven modules on releasing the pelvic floor rather than only strengthening it — breathing drills, thoracic and pelvic mobility, and how to relax it during labor.Learn moreVideo course · 9+ hoursChildbirth EducationOver nine hours of video on contractions, comfort measures, pushing, and recovery — so you walk into labor knowing what's happening and what your options are at each stage.Learn more

Frequently Asked Questions

How to help SPD in pregnancy?
Targeted strength work is one of the best ways to find relief from SPD during pregnancy. The muscles that stabilize the pubic symphysis joint—including the anterior oblique sling (chest, obliques, inner thighs) and the lateral sling (glutes, inner thighs)—may not be working together effectively, so exercises that improve pelvic alignment and muscle coordination can help reduce pain. A routine combining deep core activation, hip shifts, and banded strengthening movements can help you move more comfortably through pregnancy.
What worsens SPD?
Two key factors tend to aggravate SPD: pelvic position imbalance and muscle coordination issues. Pregnancy often exaggerates a natural postural tendency where the right half of the pelvis shifts backward while the left half shifts forward, creating torque at the pubic symphysis—and hormonal changes, especially an increase in relaxin, can add to the instability. Single-leg movements like walking, climbing stairs, and lunging may feel more painful when the stabilizing muscles aren't coordinating well.
When does SPD start in pregnancy?
It varies from person to person—SPD can show up at different points in pregnancy, and for some it begins around the midpoint. Roxanne, MamasteFit's co-founder, shares in her SPD experience that her symptoms started around 20 weeks in her first pregnancy and gradually intensified as the weeks went on. If you're noticing pubic bone pain, you don't have to just wait it out—targeted exercise and support from your provider or a pelvic floor PT can help.
How long does SPD last after birth?
SPD pain doesn't always resolve on its own once baby arrives—if it isn't addressed, pelvic pain can linger into the postpartum period. The encouraging news is that there's a lot you can do: releasing uneven muscle tension and strengthening the muscles that support the pelvic joints can bring lasting relief. You'll find practical strategies in our 10 tips for lasting pelvic pain relief.
What not to do with SPD in pregnancy?
The biggest thing to avoid is simply waiting it out—"it will go away when you give birth" is a common message, but you don't have to suffer through pelvic pain until then. It may also help to skip relying on stretching alone: relief usually comes from strength training that improves muscular balance and coordination, not from stretching more. Our pain relief tips for pelvic girdle pain break down exercises that counter the uneven pull on the pelvis.
How to treat SPD at home?
You can absolutely work on SPD relief at home with minimal equipment—a resistance band, a step, and a soft object like a Pilates ball or pillow are all you need. Start with diaphragmatic breathing and hip shift activation to realign the pelvis, then build stability with banded rows, diagonal pull downs, step downs, and staggered stance squats. And check in with your provider if your pain is worsening or limiting your daily movement—individual guidance matters here.