Pregnancy Ball Exercises For Pelvic Pain

Pregnancy ball exercises are a great way to ease pelvic pain. For anyone who’s ever experienced back and joint pain during pregnancy, these moves can help you feel more confident and comfortable right up until the end. When you feel pelvic pain during pregnancy, don’t suffer in silence. Get proactive with Active Pregnancy and use pregnancy ball exercises to manage your symptoms of pelvic pain and improve the health of your pelvic floor muscles. Do these three moves at home with ease, or work with an Active Pregnancy coach to learn more!

During pregnancy, your body will go through many changes. One area that is often overlooked is the pelvic floor. Your pelvic floor muscles provide support throughout pregnancy and after childbirth. These exercises can make you a more efficient mover and increase the strength of your pelvic muscles for better post-baby recovery! Pregnancy ball exercises have been shown to be effective in improving pelvic floor function, pelvic pain and even menstrual cramps. Our pregnancy ball comes with a DVD showing you how to use it and including an easy to follow exercise plan.

During pregnancy, an exercise ball can help you keep your pelvic floor strong and healthy. It’s a great way to maintain your core strength during those nine months, which is key in avoiding pain after birth. When it comes to pelvic health and pelvic floor exercises, it might seem like more information just means more confusion. But it doesn’t have to be that way! Here we go over what all of these exercises actually mean, how they differ, and why a ball can be so helpful.

Why Does My Pelvic Bone Hurt When I Lay Down Pregnant

Dear Lying Down Pregnant: Welcome to the club! As your belly grows, it can put pressure on many different areas of your body. This can include your pelvic bone, which may hurt when you lay down to sleep at night. This is totally normal and should subside as you get closer to delivery and after you have baby. The good news is that in most cases, this discomfort does not persist long after delivery. Also, laying on pillows or even a folded towel under your knees can help take some of the pressure off this area.

When there is too much laxity in a joint, there can be instability and pain. The most common symptom of SPD is pubic bone pain. Most of the pain is centered upfront in the pubic bone area, above the mons pubis (below pubic hair). For some women, certain movements can be painful. These include getting out of bed, getting into the bathtub or car, putting on pants, sitting for long stretches, or performing repetitive tasks.2

You may also note some swelling in the area of your pubic bone and experience waddling in the way you walk or notice that your legs don’t quite come together. You may notice that you can feel or hear a clicking noise when walking or moving your legs. Your doctor or midwife can help you best understand your symptoms.3

The waddle often associated with pregnant women is also often a result of the relaxing and loosening of the pelvic ligaments.4

Risk Factors

You may be more likely to experience pubic bone pain if you are carrying multiples, if this is not your first baby, or if you have a very large baby. Having SPD in a prior pregnancy is also a risk factor.5


Because X-rays are not recommended during pregnancy, your practitioner may order an ultrasound. The ultrasound can look at the space between the bones of the pelvis. It is more common, however, to make a diagnosis based on your symptoms alone. If you have already had your baby and you are still having pain, an X-ray is the best diagnostic test available.6


SPD is usually relieved once you have your baby. In the meantime, there are some treatments available to reduce discomfort while you’re still pregnant.

Low Back and Pelvis Support

Stabilize your pelvis as much as you can via a pregnancy/maternity binder, which can help to relieve back pain as well. You may also try using a rebozo Mexican shawl. Studies suggest that a flexible belt or binder works better than a rigid one. This can also help you prevent further injury from having a less stable pelvis.7

Physical Therapy and/or Acupuncture

Ask your doctor or midwife about these treatments. They may help in the long term. While they may be time-intensive, many say it’s worth it. Ask your therapist or acupuncturist for advice on what you can do at home to decrease your visits.8


Avoid situations that cause pain. For example, sit down to put pants on, or sit on the side of the tub and swing over both legs together.

Limited standing

It is also best to avoid standing for long periods of time. If you must stand, wear comfortable shoes and try to move around, even if this means you simply shift from foot to foot every so often. You can also use a small stool or box to prop one foot up as you stand.1


Certain forms of exercise can help reduce pain.9 Ask your doctor, midwife, or physical therapist for moves you can do. The buoyancy involved in swimming, for example, can provide pain relief.


Occasionally, pain medication is appropriate. However, this should be done under the supervision of your doctor as some analgesics are contraindicated in pregnancy and lactation, and some medicines should not be taken later in pregnancy.5


The good news is that shortly after delivery you should be feeling much better, as the production of relaxin stops. If you do not feel notably better after a few weeks, ask your practitioner for additional screening. You may need to add additional therapies, like physical therapy, to help build muscle strength in the pubic bone area.

It is perfectly normal for your pelvic bone to hurt when you are pregnant. There are a few common reasons for this pain, but don’t worry! They usually go away after you have your baby. Your pelvic bone hurts when you lay down because of the pressure put on it. In addition, if you suddenly stand up it may feel like something is dislocated inside your body. The good news is that both of these are normal and can be treated with time and proper exercise.

I feel like my pelvis hurts when i lay down because my baby is pressing on it. Usually, in a normal situation, this will be the case during pregnancy for about the last month or so, but if you’re feeling that discomfort beyond that point then it may be more serious. Your pelvic bone can hurt if you are pregnant because the hormone relaxin, which your body produces to make your pelvis more flexible, softens the cartilage cushioning between your vertebrae. This can cause a strain in your lower back and pelvis, causing pain. Keep in mind that an aching pelvis does not mean you will have a low-lying placenta or high blood pressure problems.

Pelvic pain is common during pregnancy. The pain can range from dull to sharp, and may be located in the lower back, hips or groin area.

Can You Use Pelvic Floor Balls When Pregnant

You can use pelvic floor balls when pregnant if you are careful with your form. But it is better to wait until after your pregnancy. After pregnancy, many women experience urinary incontinence and prolapse (sagging of the uterus), which is sometimes called pelvic organ prolapse or POP. Pelvic floor muscles also connect to organs in the pelvis and allow them to function normally. By strengthening these muscles, you can help decrease the severity of any symptoms associated with POP, such as difficulty speaking or coughing, needing to go more often than usual and a sensation of something falling out of place

Pelvic floor balls are used for improving muscle strength and balance, which can help prevent injuries during pregnancy and after your baby is born. They can also help you get back into shape before or after delivery.

Yes! Using pelvic floor balls during and after pregnancy can help you reposition muscles that have been compromised by the growing belly, giving you support for everything from labor to recovery. We recommend beginning with a single ball for three minutes per day, working up to two or three balls for ten minutes at a time. Yes, the pelvic floor balls can be used throughout pregnancy.

Pelvic floor balls are great for moms-to-be to use during pregnancy because they help develop and strengthen the muscles in your pelvis, which can reduce pain from gait abnormalities when you’re carrying a baby and make it easier for you to push out your bundle of joy when labor time comes! Pelvic floor exercises are a marriage of function and fitness. They not only improve your health, but they also help you feel better all over. When used during pregnancy, pelvic floor balls can increase core strength, help prepare the body for childbirth and reduce the likelihood of incontinence after birth.

How To Help With Pregnancy Pelvic Pain

Learn how to manage pelvic pain during pregnancy, including how to do physical therapy, exercise and other treatments, and try alternative therapies. Pregnancy pelvic pain can be one of the most challenging and frustrating parts of a pregnancy. On average, roughly one-third of all pregnant women experience some sort of pelvic pain at some point during their pregnancies. But the good news is that you don’t have to suffer in silence during your pregnancy. There are plenty of things you can do to help ease your discomfort. Check out these tips for managing pelvic pain in pregnancy.

Kegel balls can help strengthen your pelvic floor before, during and after pregnancy

If you’re pregnant, recently given birth, or thinking about it in the near future, there’s a lot of things to think about, and it’s likely you won’t be paying as much attention to your own body’s needs as you should be. Kegel exercises are crucial as they help to strengthen the muscles that support the bladder, as well as those that support the uterus and bowels. If you successfully strengthen these muscles before or during your pregnancy, it can help you relax during birth, prevent tears and increase bladder control.

It’s likely you’ve already heard about the importance of strengthening your pelvic floor, but you might not have come across Ben Wa balls yet. Also known as Kegel balls or love balls, they help take the work out of the exercise, allowing you to go about your daily routine without even having to think about it! Ben Wa balls are particularly useful as often women struggle to activate the correct muscles during standard “squeeze and hold” Kegel exercises.

Ben Wa are small weighted balls, coming in a variety of sizes, materials, and weights, that are inserted into the vagina to help strengthen the muscles. You might be thinking “won’t they just fall out?”, but that’s where the exercise comes in! As you walk around, your muscles naturally tighten to keep the Ben Wa balls in place, and you can even wear them out and about – no one will know.

Get a head-start

If you’re ahead of the game and haven’t even thought about falling pregnant anytime soon, then there’s absolutely no reason why you can’t start using Ben Wa balls now. In fact, the earlier you start, the earlier you will feel and experience the benefits! Ben Wa balls are known as “love balls” due to their amazing sexual benefits, including increasing the strength of orgasms, so why not?
A beginner’s set of Ben Wa balls such as the Silicone Kegel Exerciser is a great place to start – ensure you use plenty of personal lubrication to help with insertion!

Silicone Kegel Exerciser

During pregnancy

During pregnancy, the uterus grows as the baby gets bigger, putting a lot of stress on the pelvic floor muscles. This causes them to weaken significantly, and can cause urinary incontinence and make labour and delivery more difficult. Incorporating Kegel exercises, or Ben Wa balls, into your pregnancy routine can make all the difference when it comes to meeting your little one!

Ben Wa balls, and regular Kegel exercises in general, will strengthen the pelvic area in preparation for labour and delivery. They can also help you recover faster after you’ve given birth, reportedly helping you “snap” back into shape faster.

Always remember to check anything with your doctor during pregnancy, as it may not be advised that you use Kegel balls (or your doc might want you to use a specific brand/weight/material). However, if you’ve been given the all-clear, a set of balls such as the best-selling OVO L1 Loveballs are a good option! These balls are made with skin-safe silicone with two different weights to progress.

OVO L1 Loveballs

After pregnancy

Nine months can go by in the blink of an eye, and if you’ve completely forgotten about preparing for your inevitable post-partum recovery journey, it’s not all doom and gloom! Kegel balls can be incorporated into your routine to help strengthen your pelvic floor after giving birth.

Your body will likely change a lot after giving birth, which can make it hard to know whether you’re exercising the right muscles. For those looking for pelvic floor exercises with bio-feedback, which provides users with direct feedback by measuring the pressure, control, endurance and grip of your pelvic floor muscles, then you could try a more advanced app-based Kegel trainer such as the Lovelife Krush Kegel exerciser or Gballs2. These products feature apps that help you track your progress, and sensors ensure that you’re actually using the right muscles, so this is perfect for regaining bladder control and pelvic strength.

Again, ensure you double check with your doctor about when it is safe to start introducing Ben Wa balls! Most doctors will recommend waiting six weeks, however, this could be different for you.

Even though you can’t see them, your Kegel muscles are vital in more than one aspect, and strengthening them can provide a range of benefits. This may just be your new favourite workout!

The Pelvic Pain Solution is a step-by-step guide to help you recover from pelvic pain caused by pregnancy. It shows you how to identify and address the underlying causes of your pain, so you can heal back to health. Pelvic Pain that causes pain during sex can be extremely difficult to cope with. Physiotherapy is an effective, natural and drug free way of helping reduce pelvic pain during and after pregnancy. We will provide you with individualised treatment plans to suit your needs and goals.

Pelvic pain can be a common problem during pregnancy. It may range from mild to severe, but it affects most pregnant women at some point. In this article, we’ll look at the causes, symptoms and treatments for pelvic pain during pregnancy, Pelvic pain is a common problem, and many women experience it during pregnancy. This can be caused by many different things, including not just the baby moving around, but also genetic factors, changes to the uterus and ligaments that support the uterus, or even pelvic floor dysfunction. Pelvic floor dysfunction happens when there are problems with the muscles of the pelvic floor that make up a woman’s “core.” These muscles support your organs in your pelvis, help you maintain good posture when standing or sitting up straight and they also help control bowel movements and bladder function.

Does Walking Help Pelvic Pain During Pregnancy

Walking is a healthy activity that can help relieve pelvic pain during pregnancy. Many women find that it also helps them to manage their weight, reduce fatigue and stress, improve sleep and increase energy levels. Learn more about why walking is a good exercise choice for moms-to-be and tips for making the most of your walks.”

Staying active throughout your pregnancy packs a wallop of benefits for you and your baby. 

Incorporating daily exercise in each trimester can help you improve quality of sleep, maintain good circulation, improve posture, release endorphins, administer a sense of wellbeing, maintain a healthy weight, reduce the likelihood of gestational diabetes and hypertension and give your baby a healthier start.

Routine exercise may also help prepare muscles for childbirth and prevent or lessen back and pelvic pain commonly experienced during pregnancy.

The American College of Obstetrics and Gynecology recommends 30 minutes or more of moderate exercise per day on most days of the week, unless you have a medical or pregnancy complication. Discuss your plans with your MD before beginning a new exercise routine.


  • Walking
  • Swimming
  • Cycling on a stationary bike
  • Low-impact activities like yoga and dance



This exercise is generally recommended for pregnant women to prepare the pelvic floor muscles for childbirth and post-partum. However, it is not recommended for women with an overly tight pelvic floor. If you have a bladder or bowel issue, please consult a physical therapist who can help address your specific complication.

You may perform kegel exercises in any position.

  1. To start the exercise, tighten your pelvic floor muscles and count to 3-5 seconds. Think about pulling up and in as if you are preventing the flow of urine or gas.
  2. Then relax the muscles for 3-5 seconds.
  3. Perform 10 repetitions.
  4. You may connect your breath to the exercise, contracting your pelvic floor muscles on the exhale and relaxing your pelvic floor muscles on the inhale. Kegels can be added to any of the following exercises listed below.


In your first trimester, this exercise may be performed while lying on your back. In your second and third trimesters, perform this exercise while sitting or standing.


safe exercises for back pain during pregnancy
  1. Begin by lying on your back with your knees bent and your feet on the floor.
  2. Exhale and contract your abdominal muscles, rotating your pelvis upward.
  3. Hold for 3-5 seconds and relax to the starting position.
  4. Perform 10 repetitions.


safe exercises for back pain during pregnancy seated
  1. Sit in a chair with your weight equally distributed through your feet on the floor.
  2. Follow the same steps as Lying Down.


safe exercises for back pain during pregnancy
  1. Stand with your feet approximately hip-width apart. Distribute your weight equally through your feet.
  2. Follow the same steps as Lying Down.


safe exercises for back pain during pregnancy
  1. Begin on your hands and knees, with shoulders over your hands and hips over your knees.
  2. Gently exhale and contract your abdominal muscles, pushing your spine up toward the ceiling and allowing your head to fall gently toward your chest.
  3. Hold for 10-15 seconds and resume the starting position.
  4. Perform 10 repetitions.


safe exercises for back pain during pregnancy
  1. Begin on your hands and knees, with shoulders over your hands and hips over your knees. Engage your abdominal muscles and keep your spine straight.
  2. Slowly raise and extend your right arm and left leg to be level with your spine.
  3. Hold for 3-5 seconds and resume the starting position.
  4. Then alternate the exercise with your left arm and right leg.
  5. Perform 10 repetitions.


safe exercises for back pain during pregnancy
  1. Stand with your feet shoulder-width apart.
  2. Bend your knees and move your hips backward as if you’re going to sit in a chair. Keep your knees behind your toes.
  3. Only bend as far as you feel comfortable, then return to the starting position.
  4. Perform 10 repetitions.


safe exercises for back pain during pregnancy

You can also perform this exercise without a resistance band.

  1. Stand with a gentle resistance band around your thighs (easier) or ankles (harder). Keep your feet slightly apart and your knees slightly bent.
  2. Sidestep to the right 10 times.
  3. Then sidestep to the left 10 times.


safe exercises for back pain during pregnancy

You can also perform this exercise without a resistance band.

  1. Stand with a gentle resistance band around your thighs (easier) or ankles (harder). Keep your feet slightly apart.
  2. With your right leg, perform 10 small and controlled kicks backward.
  3. Then perform 10 small and controlled kicks backward with your left leg.


safe exercises for back pain during pregnancy
  1. Lie on your left side with your shoulders, hips and ankles in a straight line. You may place a small pillow under your side to keep your spine straight.
  2. Slowly and controlled, raise your right leg to a 45-degree angle (pain-free range of motion), then lower your leg.
  3. Perform 10 repetitions with your right leg.
  4. Switch to lying on your right side, and perform 10 repetitions with your left leg.


safe exercises for back pain during pregnancy
  1. Lie on your left side with your knees bent to 90 degrees. Make sure your shoulders, hips and knees are in a straight line.
  2. Engage your abdominal muscles and slowly lift your right hip.
  3. Hold this position for 3-5 seconds, then slowly lower your hips back to the floor.
  4. Perform 10 repetitions on each side.


  • After your first trimester, avoid exercising while lying flat on your back. 
    • This position causes the uterus to put pressure on a major vein called the inferior vena cava, which pumps blood back to your heart. Impeding this blood flow can make you dizzy, short of breath or nauseated.
  • Exercise in a safe environment and avoid uneven terrain. As you gain weight during pregnancy, your center of gravity will shift and can affect your sense of balance.
  • Wear supportive shoes.
  • Avoid over-heating and drink water before, during and after exercise.
  • Do not exercise to the point of exhaustion. If you cannot talk while exercising, slow down the activity or take small breaks.

Walking is an excellent way to ease the discomfort of pelvic pain during pregnancy. In addition to relieving stress, walking can work to strengthen your abdominal muscles, which may support your growing belly and help alleviate pelvic pain. You should be encouraged by the fact that walking has many benefits for pregnant women. Walking is gentle on the joints and spine, it’s safe, it’s free and you can do it pretty much anywhere from the gym to your neighborhood park. It’s also a good opportunity to concentrate on something else besides pregnancy symptoms. It’s normal to feel pelvic pain during pregnancy, but there are things you can do to reduce the discomfort. Walking might be able to help reduce pelvic pain during pregnancy, according to one study published in the journal Complementary Therapies in Clinical Practice.

Walking is an excellent form of exercise to alleviate symptoms of pelvic pain during pregnancy. In fact, it’s important that you get up and move whenever possible. Walking is one of many safe exercises that can help alleviate symptoms such as swelling in your feet, shortness of breath and heartburn.

Walking is a great way to alleviate pelvic pain. Walking will help ease the pain and discomfort. Any exercise that gets your blood flowing can help relieve your pelvic pain, especially walking. Pelvic girdle pain, also known as symphysis pubis dysfunction (SPD), is a common condition in pregnancy that makes moving and walking very painful. Pelvic girdle pain causes a severe pelvic ache and can make you feel nauseous or queasy. There’s no cure for SPD. In fact, about 60 percent of women who have it find that their symptoms go away after giving birth. But exercise can help strengthen your muscles and ease the pain.

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