Pelvic girdle pain feels like a sharp or dull ache around the lower back, hips and pubic area. Many women notice sacroiliac joint discomfort that spreads to the thighs or groin.<\/p>\n
Everyday triggers include climbing stairs, getting in and out of a car, standing on one leg, or turning in bed. The growing baby shifts the centre of gravity, which adds strain on the sacroiliac joints. Gentle movement can reduce stiffness and support pelvic stability. Results differ for each woman.<\/p>\n
Women’s health physiotherapy focuses on safe, controlled activity rather than complete rest. These antenatal pelvic girdle pain exercises in Jaipur are general suggestions only and do not replace a proper assessment.<\/p>\n
A simple pillow creates support and stability for the pelvis. When placed between the knees in side-lying, it keeps the top leg level and stops the pelvis from twisting. In sitting, a pillow behind the lower back encourages neutral spine alignment. In standing, it gives feedback so the lower back does not arch excessively.<\/p>\n
This support reduces uneven pull on the sacroiliac joints and promotes better posture. The moves are low impact and suitable for pregnancy related pelvic pain in the second and third trimester. Always move slowly and stop if pain increases.<\/p>\n
Lie on your side with a pillow between your knees. Keep the bottom arm under your head or in front for comfort. Breathe in through the nose and out through the mouth.<\/p>\n
Pelvic tilt in side-lying:<\/strong> Gently tilt your pelvis so the lower back flattens slightly toward the bed. Hold for three seconds, then release. Repeat eight to ten times. Avoid twisting the lower back; the movement should stay small. Looking for a Physiotherapist Near Me<\/a>? Our team in Vaishali Nagar, Jaipur can assess you in person.<\/p>\n Top leg lift with support:<\/strong> Keep the pillow between the knees. Lift the top knee a few centimetres while keeping feet together. Lower slowly. Do six to eight lifts on each side. This strengthens the outer hip muscles that help pelvic stability.<\/p>\n Clamshell with pillow:<\/strong> Place the pillow between your knees. Keep ankles together and lift the top knee while keeping the pelvis still. Perform eight slow repetitions per side. Focus on controlled breathing and never force the movement.<\/p>\n Sit on a firm chair. Place a pillow behind your lower back or under your hips if needed for comfort. Keep feet flat on the floor.<\/p>\n Seated pelvic tilts:<\/strong> Sit tall. Gently rock your pelvis forward to create a small arch in the lower back, then tuck the pelvis under to flatten the curve. Move smoothly for ten repetitions. This helps improve control of the pelvic joints.<\/p>\n Gentle hip openers:<\/strong> Sit with the pillow supporting the lower back. Place one ankle on the opposite knee, keeping the movement within a comfortable range. Hold for ten seconds and switch sides. Do not bounce. Read more about our Women's Health Physiotherapy<\/a>.<\/p>\n Posture resets:<\/strong> Sit forward on the chair. Roll your shoulders back and lift your chest slightly. Hold the upright position for five breaths. This reduces strain on the sacroiliac joints.<\/p>\n Stand with your back lightly touching a wall. Place a thin pillow or folded towel behind your lower back for feedback.<\/p>\n Wall-supported pelvic tilts:<\/strong> Gently press your lower back into the pillow to flatten the curve, then release. Repeat ten times. Keep the movement small and controlled.<\/p>\n Weight shifts:<\/strong> Stand with feet hip-width apart. Slowly shift weight from one foot to the other while keeping the pelvis level. Hold each shift for three seconds. This improves balance and reduces sacroiliac joint discomfort.<\/p>\n Standing hip flexor stretch with support:<\/strong> Place one foot slightly forward. Keep the pillow against your lower back. Gently tuck the pelvis and feel a mild stretch at the front of the back hip. Hold for ten to fifteen seconds per side. Avoid arching the back.<\/p>\n These moves are general and every pregnancy differs. If pain continues, spreads to the legs, or makes walking difficult, an in-person assessment is important. A women’s health physiotherapist can check posture, joint alignment and muscle strength before giving tailored guidance.<\/p>\nSitting Exercises with Pillow Support<\/h2>\n
Standing Moves to Ease Pelvic Girdle Discomfort<\/h2>\n
When to Seek Professional Help in Jaipur<\/h2>\n