Pregnancy Pubic Pain? Try These Safe Exercises for Relief!

Pregnant & getting pubic pain? 😖 It may be Pelvic Girdle Pain/SPD. These safe exercises can help keep your pelvis stable and reduce pain.👇 1. Pelvic Tilts (lying down) – 10 reps x 2 ✅ Lie on back, knees bent, feet hip-width apart. ✅ Inhale to prepare, exhale as you gently flatten lower back into mat. ✅ Engage deep core + pelvic floor, keep movement slow and controlled. ❌ Mistakes: Overarching back, holding breath, rushing through reps. 2. Glute Bridges – 10 reps x 2 ✅ Lie down with knees bent, feet close to hips. Keep a block/cushion btw knees. ✅ Exhale, press through heels, lift hips, squeeze the block & glutes at top. ✅ Lower down with control, spine neutral. ❌ Mistakes: Pushing through toes, flaring ribs, over-arching lower back. 3. Clamshells – 10 reps per side x 2 ✅ Lie on side, knees bent, feet together. ✅ Keep hips stacked, exhale as you lift top knee, feet stay touching. ✅ Focus on glute activation, not hip rotation. ❌ Mistakes: Rolling backward, separating feet, moving too fast. 4. Gentle Adductor Squeeze (pillow between knees) – 10 reps x 2 ✅ Sit on a chair, feet flat on ground, place pillow/block between knees. ✅ Gently squeeze as you exhale, hold 2–3 sec, release slowly. ✅ Keep breath steady, pelvic floor engaged. ❌ Mistakes: Squeezing too hard, tensing shoulders/neck, breath-holding.