How to improve SI Pain and Pelvic Instability during pregnancy

SI pain and pelvic instability


SI pain and pelvic instability during pregnancy is a common complaint. It rendered me virtually immobile during my second pregnancy and I’ve written before about how you can use alignment in yoga to find relief.


This pregnancy I am feeling a lot better in my body but only because I spent a fair bit of time before I fell pregnant strengthening and healing that area of my body and I’ve avoided poses that make SI pain and pelvic instability worse.


What to do for SI pain and pelvic instability during pregnancy

Keep the muscles of the inner thigh and glutes strong.

Don’t overstretch or open (especially in the legs).

When moving keep the legs together.

Avoid heavy lifting.

Hold good posture when sitting or standing for long periods of time.

Use a pelvic support belt.

Avoid lying on your back.

Place pillow between legs and under belly when lying on side.

Contract pelvic floor and lower abdominal muscles when rolling over. Drawing knees up to support can also help.

Seek treatment – chiro, physio, osteo


Today I want to share with you a couple of simple moves that I’ve been doing to strengthen the muscles that support the pelvis and stretch the muscles on the front of the hip to make this area of my body much more comfortable this pregnancy.


If you are getting back ache and pelvic pain during pregnancy try these poses each day for a couple of weeks and let me know how you go.


Got a question you want answered on another aspect of pregnancy, fertility, birth, motherhood, etc? Leave it for me in the comments. Want more yoga and info on all stages of motherhood? Check out my Online Yoga Circle. 

4 Responses to “How to improve SI Pain and Pelvic Instability during pregnancy

  • Can you please post a link to the videos which help with pelvic instability? A couple of times you say you’ll link to them but don’t and I’ve tried searching with mixed results. I’m wondering whether I should only be doing classes that are designed for people with pelvic instability or just skip the parts of the classes with opening hips. At the moment its not that severe but can be quite difficult some days. Physio has recommended squats with knees together, cat cow, childs pose and sitting pelvic rolls. thanks

    • Bettina Rae
      3 years ago

      Hi Hero, I’m sorry you haven’t been able to find these classes. This video on this post is probably the best place to start anyway. Also this one (SI and SPD are caused by the same instability in the pelvis). You can do the other classes as well, just modify to keep legs no wider than knee width apart.

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