Pelvic rocking is an appropriate exercise in pregnancy to relieve which discomfort?

Get ready for labour with a few pelvic tilts

If you’ve been regularly following our fitness and exercise articles, you’ll already know how important the pelvic tilt is. Similar to pelvic floor exercises, pelvic tilts should be a fundamental part of any pregnancy exercise routine.

Pelvic tilts are a safe way to help you work your abdominal muscles and stretch out the base of your spine, helping relieve lower back and pelvic pain. For this reason, they are recommended at all stages of pregnancy – you can begin them as soon as you find out you’re pregnant. Plus, because a pelvic tilt is so gentle, it’s one of the key exercises recommended during the postnatal period to strengthen your abdominal muscles and to help you heal and recover if you’ve had a C-section.

In the third trimester, this simple exercise has a really specific function. Doing pelvic tilts can help encourage the baby to move into the best position for birth, help bring on labour, and help alleviate labour pains.

Get your baby into the right position

The best position for a baby to be in for birth is known as the anterior position. This is where she’s head-down with her back against your tummy. It’s easier for your baby to fit through your pelvis when they are in the anterior position.

A breech birth is when the baby is positioned feet first. If she doesn’t manage to turn herself around before you go into labour, then it’s likely that you’ll need a caesarean delivery. If your baby is in this position, you may feel breathless and experience discomfort in your ribs.

There is also the occiput posterior (OP) position, which is where your baby is head-down but with her front facing your belly. In the OP position, the back of your baby’s head (the hardest part) pushes against your spine. It’s thought that if your baby is in this position, it’s likely to cause a longer labour and intense lower back pain during contractions (and possibly in the time between them as well). But doing pelvic tilts correctly can help reduce this pain.

There are various ways you can perform a pelvic tilt, most of which are recommended for labour. The only position that is unsafe is lying flat on your back. You can do the exercise standing against a wall, but, so that you have enough support, it’s best to do them either seated or on your hands and knees.

Sitting – You can do a pelvic tilt while sitting on a chair, but it’s far easier to do on a fitness ball because the ball will help you achieve a smoother rocking motion. Sit on the ball with your feet flat on the ground. Then tuck you’re the base of your spine under you, sliding your hips forward on the ball. The ball should roll slightly forward with you. Then tilt your hips back, sticking out your bottom and arching your back. Rocking in this way while practising some deep breathing exercises can encourage baby to move towards the cervix and ease pain.

On all fours – This is a firm favourite when preparing for labour. Being on all fours is one of the best positions for reducing back pain and has long been thought to encourage baby to move into the optimum position for birth.

Make sure your wrists are aligned with your shoulders and your knees are aligned with your hips and that you’re looking forward. In this neutral position, the base of your spine should naturally lift up slightly. Now, tuck your bottom down so that you arch your back, and tuck your chin into your chest. Hold for a few seconds, and then slowly straighten your spine, returning to the original position. If going onto your hands and knees is painful, you can try this position using a fitness ball for support.

Start tilting today

The pelvic tilt is considered one of the most beneficial pregnancy exercises because it will serve you well from the beginning of pregnancy all the way through to labour and even in the postnatal period.

This is why you should start them as soon as possible. At this stage, practising regular pelvic tilts can help prepare you and your baby for childbirth, ensuring your labour runs as smoothly as possible. You can ask your doctor or midwife for further advice and guidance on performing pelvic tilts so that you can be sure you’re doing them correctly and experiencing the full benefit and hopefully, they’ll be covered at your antenatal class as well.

Get tilting today, for a strong and healthy pregnancy and birth.

Important – If you or your child are unwell you should seek medical advice from a professional – contact your GP or visit an A&E department in an emergency. While My BabyManual strives to provide dependable and trusted information on pregnancy and childcare 24/7 via our website pages, we cannot provide individual answers to specific healthcare questions.

Introduction

Here are some examples of exercises to do during your pregnancy. Start each exercise slowly. Ease off the exercise if you start to have pain.

Your doctor, midwife, or physiotherapist will tell you when you can start these exercises and which ones will work best for you.

How to do the exercises

Neck rotation

slide 1 of 11

slide 1 of 11, Neck rotation,

1. Sit in a firm chair, or stand up straight.
2. Keeping your chin level, turn your head to the right, and hold for 15 to 30 seconds.
3. Turn your head to the left and hold for 15 to 30 seconds.
4. Repeat 2 to 4 times to each side.

Forward neck flexion

slide 2 of 11

slide 2 of 11, Forward neck flexion,

1. Sit in a firm chair, or stand up straight.
2. Bend your head forward.
3. Hold for 15 to 30 seconds.
4. Repeat 2 to 4 times.

Back press

slide 3 of 11

slide 3 of 11, Back press,

1. Place your feet 25 to 30 centimetres from the wall.
2. Rest your back flat against the wall and slide down the wall until your knees are slightly bent.
3. Press your lower back against the wall by pulling in your stomach muscles.
4. Hold for 6 seconds, and then relax your stomach muscles and slide back up the wall.
5. Repeat 8 to 12 times.

Full body twist

slide 4 of 11

slide 4 of 11, Full body twist,

1. Sit with your legs crossed.
2. Reach your left hand toward your right foot, and place your right hand at your side for support.
3. Slowly twist your torso to your right.
4. Switch your hands and twist to your left.
5. Repeat 2 to 4 times.

Pelvic rocking

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slide 5 of 11, Pelvic rocking,

1. Kneeling on hands and knees, place your hands directly under your shoulders and your knees under your hips.
2. Breathe in deeply. Tuck your head downward and round your back up, making a curve with your back in the shape of the letter C. Hold this position for a count of 6.
3. Breathe out slowly and bring your head back up. Relax, keeping your back straight (don't allow it to curve toward the floor). Hold this for a count of 6.
4. Do this exercise 8 times or to your comfort level.

Pelvic tilt

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slide 6 of 11, Pelvic tilt,

This exercise strengthens your lower back and pelvis. It is for use during the first 4 months of pregnancy. After this point, lying on your back is not recommended, because it can cause blood flow problems for you and your baby.

1. Lie on your back.
2. Keep your knees relaxed.
3. Tighten your belly and buttocks muscles.
4. At the same time, gently shift your pelvis upward. This should flatten the curve in your back.
5. Hold for 6 seconds and then relax.
6. Gradually increase the number of tilts you do each day, to your comfort level.

Backward stretch

slide 7 of 11

slide 7 of 11, Backward stretch,

1. Kneel on hands and knees with your knees 20 to 25 centimetres apart, hands directly under your shoulders, and arms and back straight.
2. Keeping your arms straight, slowly lower your buttocks toward your heels and tuck your head toward your knees. Hold for 15 to 30 seconds.
3. Slowly return to the kneeling position.
4. Repeat 2 to 4 times.

Forward bend

slide 8 of 11

slide 8 of 11, Forward bend,

1. Sit comfortably in a chair, with your arms relaxed.
2. Slowly bend forward, allowing your arms to hang down in front of you. Lean only as far as you can without feeling discomfort or pressure on your belly.
3. Hold for 15 to 30 seconds and then slowly sit up straight.
4. Repeat 2 to 4 times or to your comfort level.

Leg lift crawl

slide 9 of 11

slide 9 of 11, Leg lift crawl,

1. Kneeling on hands and knees, place your hands directly under your shoulders and straighten your arms.
2. Tighten your belly muscles by pulling in your belly button toward your spine. Be sure you continue to breathe normally and do not hold your breath.
3. Lift your left knee and bring it toward your elbow.
4. Slowly extend your leg behind you without completely straightening it. Be careful not to let your hip drop down. Avoid arching your back.
5. Hold your leg behind you for about 6 seconds.
6. Return to your starting position.
7. Do the same exercise with your other leg.
8. Repeat 8 to 12 times for each leg.

Tailor sitting

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slide 10 of 11, Tailor sitting,

1. Sit on the floor.
2. Bring your feet close to your body while crossing your ankles.
3. Hold this position for as long as you are comfortable.

Tailor stretching

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slide 11 of 11, Tailor stretching,

1. Sit on the floor with your back straight, legs about 30 centimetres apart, and feet relaxed outward.
2. Stretch your hands forward toward your left foot, then sit up.
3. Stretch your hands straight forward, then sit up.
4. Stretch your hands forward toward your right foot, then sit up.
5. Hold each stretch for 15 to 30 seconds.
6. Repeat 2 to 4 times.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

Where can you learn more?

Go to https://www.healthwise.net/patientEd

Enter R903 in the search box to learn more about "During Pregnancy: Exercises".

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