As your baby grows, your centre of gravity shifts and hormones loosen your ligaments — so back and pelvic pain is very common in pregnancy. Gentle movement usually helps more than rest.
Safe, gentle options
- Pelvic tilts on all fours to ease lower-back tension.
- Cat–cow to keep the spine mobile.
- Supported side-lying rest with a pillow between the knees.
- Short, regular walks and prenatal-safe stretching.
Always get clearance from your obstetrician before starting any exercise in pregnancy, and stop immediately if you feel dizzy, breathless or any bleeding.
A physiotherapist can teach you safe positions for daily tasks and pelvic-floor care. DrPhysioAI's prenatal-aware physiotherapists can guide you through each trimester.
This article is general education, not a medical diagnosis. For persistent or severe symptoms, consult a licensed physiotherapist.