Pelvic Pain in Pregnancy – Strengthening or Stretching for Relief?

When you’re pregnant and dealing with pelvic pain or discomfort, it’s easy to assume you need more stretching. It feels intuitive. Something hurts or feels tight, so stretching it must be the answer.

But as a prenatal fitness specialist, I’ve seen this backfire more times than I can count. In many cases, what your body actually needs isn’t more flexibility. It’s stability.

Let’s break down what that means and how to find the right balance between strengthening and stretching during pregnancy.

If we are meeting for the first time – Hi! Welcome to Vibrant Mama Wellness! My name is Megan, and I am a certified prenatal and postnatal personal trainer and a mom of two.

(Disclaimer: I am not a doctor and this is not medical advice. This blog is not intended to diagnose, treat, cure or prevent any disease or condition. This blog post is based on my own research and experience – please consult a medical professional before starting or making any changes to your exercise program).

Why Stretching Alone Doesn’t Work for Pelvic Pain

A common example I see is a pregnant client with SI joint pain, which is that deep, one-sided pain in the low back. Most people immediately start with stretching to find relief. But when the pelvis is unstable, stretching only makes it worse.

Pregnancy causes natural increases in joint mobility (thanks to hormones like relaxin), especially at the SI joints and pubic symphysis. If your pelvis lacks stability, your body will try to create its own — often by tensing up the pelvic floor or other smaller stabilizing muscles.

And tight muscles aren’t always strong muscles. Often, they’re overworking because the bigger support muscles (like your glutes and hamstrings) aren’t doing their job.

Why Strength Matters for Pelvic Pain Relief

This is where strengthening comes in. Supporting the pelvis with strong glutes, hamstrings, and adductors helps reduce pain, increase stability, and make everyday movement feel easier.

In one client’s case, we combined breath work, bilateral glute exercises (like deadlifts and hip thrusts), inner thigh work with a ball, and resistance band movements. We also incorporated gentle pelvic floor release techniques and mobility drills like 90/90s and hip shifts.

The game changer wasn’t just what we did — it was that we combined both strengthening and release work. Stretching without strengthening would’ve led to more instability. Strengthening without release would’ve kept the smaller muscles locked up and overcompensating.

You need both.

What You Can Do:

If you’re experiencing pelvic pain, tightness, or discomfort during pregnancy, here’s what I recommend:

• Start with breath work. This helps your nervous system down-regulate and signals your pelvic floor to relax.
• Incorporate glute + hamstring strength. Think: glute bridges, Romanian Deadlifts, hip thrusts, and banded side steps.
• Don’t skip inner thigh activation. A small ball between the knees during movements can wake these muscles up.
• Use mobility work intentionally. Think hip shifts, 90/90s, or windshield wipers — but always paired with strength.

Your goal isn’t to stretch everything or strengthen everything. It’s to restore balance, stability, and function as your body changes.

Final Thoughts

Pregnancy pain is real — but you don’t have to just deal with it. And you don’t have to choose between strengthening or stretching.

When you know how to combine the right exercises, the right way, at the right time, you create a body that feels good now and supports you for birth and recovery later.

Looking for support creating that plan for your body? Learn more about Vibrant Start, my prenatal movement audit that gives you customized feedback and simple next steps for smarter, symptom-supportive workouts.

If you want a fully customized program, plus coaching and birth plan support, learn more and apply to my Vibrantly You® Coaching program!

Like this post and want more?

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https://vibrantmamawellness.com/vibrantlyoucoaching

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Disclaimer: This blog does not serve as medical advice. Please consult your medical provider before starting a new fitness routine. This blog is not intended to diagnose, treat, cure, or prevent any disease or condition.