Pelvic tilt exercises are great for relieving and preventing back and pelvis aches during pregnancy. Pelvic tilt exercises can also be used to strengthen abdominal muscles, and relieve lumbar discomfort. There are various ways to perform a pelvic tilt, and you can either vary between the exercises, or stick to the one you find most comfortable.
Pelvic tilts are a good way to relieve back and pelvic discomfort at the end of a long day. Pelvic tilts are often recommended for women suffering from pelvic girdle pain (also known as symphysis pubic dysfunction), because these exercises can help to strengthen the muscles and relieve tension in the pelvic area. If you have been diagnosed with pelvic girdle pain, speak to your healthcare provider before trying new exercises.
Towards the end of the pregnancy, pelvic tilts can be performed during times of fetal activity in the hope of encouraging optimal fetal positioning. Pelvic tilts open up the pelvis, and may allow the baby to get into a good position for the birth. If you’re doing them on hands and knees, the abdomen acts as a hammock, allowing the baby to get into an anterior position to facilitate and easier birth.
Pelvic tilts can be used during labour, too. Some women find that the angry cat position (detailed below) provides relief from back ache during contractions. During labour, you may find that you move into various positions without much thought. If you find yourself on all fours, give the angry cat pelvic tilts a go to see if they help. You may wish to put your birth partner in charge of reminding you about this, since you’re likely to be focused on other things.
Standing pelvic tilts
- Stand with your bottom and shoulders against a wall.
- Keeping your knees soft, pull your tummy in towards your spine so that your back flattens against the wall.
- Hold for up to four seconds.
- Repeat up to 10 times.
Lying down pelvic tilts
- Lie on your back, with your knees bent and your feet flat on the floor. The natural curve of your spine will prevent your back from touching the floor in this position.
- Use your muscles to hold your back against the floor, working against the natural curve of your spine.
- Hold this position for up to four seconds.
- Repeat up to 10 times.
The yoga pose – angry cat:
- Position yourself on your hands and knees with your back straight. Your hands should be shoulder-width apart, and your knees should be hip-width apart.
- Breathe in and arch your back (like an angry cat), tightening your abdominal muscles as you do this.
- Hold for up to four seconds.
- Exhale slowly as you release the position.
- Repeat up to 10 times.
The exercises listed above can be repeated throughout the day. As you strengthen your muscles, you may find you are able to hold the positions for longer than four seconds.
Written by Fiona, proud owner of a toddler, @fiona_peacock
This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.
