We know - pregnancy pain is real, and it can make even the simplest daily activities feel overwhelming. Whether it's that persistent lower back ache, the sharp pelvic discomfort, or the hip pain that keeps you up at night, you're not alone, and more importantly, you don't have to just "deal with it."
Your birthing ball can be your best friend for natural pain relief during pregnancy. These 4 targeted exercises are specifically designed to ease the most common pregnancy pains - and they really work!
Understanding pregnancy pain: you're not imagining it
Why pregnancy causes so much discomfort
Your body is doing something incredible - growing a human being! But this amazing process comes with real physical challenges that cause genuine pain.
The main culprits:
• Relaxin hormone: Loosens ligaments, causing instability and pain
• Weight gain: Extra 25-35 lbs puts stress on joints and muscles
• Postural changes: Shifting center of gravity strains back and hips
• Growing uterus: Puts pressure on nerves and organs
• Muscle stretching: Abdominal muscles separate, weakening core support
Common pregnancy pains (you're not alone!)
• Lower back pain: Affects 50-70% of pregnant women
• Pelvic girdle pain: Sharp pain in pelvis, hips, or groin
• Hip pain: Especially when sleeping or walking
• Round ligament pain: Sharp pains in lower abdomen
• Sciatic nerve pain: Shooting pain down legs
• General muscle tension: Neck, shoulders, and upper back
Why the birthing ball works for pain relief
Unlike medication (which you want to avoid during pregnancy) or passive rest (which can make pain worse), the birthing ball provides active, natural relief through gentle movement, improved circulation, muscle relaxation, and natural endorphin release.
Exercise 1: Pelvic circles for lower back pain
Why this works for back pain
Lower back pain is the #1 complaint during pregnancy. Pelvic circles release tight lower back muscles, mobilize stiff spinal joints, improve circulation to painful areas, and trigger natural pain-relieving endorphins.
How to do it
Step 1: Sit on your birthing ball with feet flat, hip-width apart
Step 2: Sit up tall with good posture, hands on hips
Step 3: Slowly rotate your hips in a circle, starting small
Step 4: Gradually make circles larger
Step 5: Circle clockwise for 10-15 rotations
Step 6: Circle counterclockwise for 10-15 rotations
Step 7: Continue for 5-10 minutes
When to do it
• First thing in the morning (when back is stiffest)
• After sitting for long periods
• Before bed (helps you sleep better)
• Anytime your back hurts
• 2-3 times daily for best results
Pro tips for maximum relief
• Make circles as large as comfortable
• Don't use stability ring (limits movement)
• Close your eyes and focus on the sensation
• Combine with deep breathing
• Do it while watching TV for longer sessions
What you should feel
Immediately: Gentle stretching, warmth in lower back
After 5 minutes: Noticeable reduction in pain and stiffness
After regular practice: Significantly less back pain overall
Exercise 2: Gentle bouncing for pelvic pain
Why this works for pelvic pain
Pelvic girdle pain (PGP) affects about 1 in 5 pregnant women. Gentle bouncing mobilizes stiff pelvic joints, reduces inflammation through improved circulation, releases tight pelvic floor muscles, and provides gentle traction that relieves pressure.
How to do it
Step 1: Sit on the ball with feet flat, slightly wider than hip-width
Step 2: You can use stability ring for this exercise
Step 3: Place hands on thighs or hips for support
Step 4: Gently bounce up and down (very small movements)
Step 5: Keep bouncing gentle and rhythmic
Step 6: Find a comfortable rhythm
Step 7: Continue for 5-10 minutes
Important safety notes
• Keep bouncing VERY gentle (not vigorous)
• Stop if pain increases
• Consult doctor if you have severe PGP
• May need to modify or avoid if pain is severe
• Listen to your body
When to do it
• When pelvic pain flares up
• After walking or standing
• Before activities that trigger pain
• 2-3 times daily
• As needed for relief
What you should feel
During: Gentle movement, slight relief
After 5 minutes: Reduced sharp pains, more mobility
With regular practice: Less frequent and less severe pelvic pain
Exercise 3: Side stretches for hip pain
Why this works for hip pain
Hip pain during pregnancy comes from tight hip flexors, compressed hip joints, and sleeping on your side. Side stretches open tight hip muscles, decompress hip joints, improve hip mobility, and release tension in surrounding tissues.
How to do it
Step 1: Sit on the ball with feet wide apart
Step 2: Raise your left arm overhead
Step 3: Slowly lean to the right, feeling stretch in left side
Step 4: Hold for 10-15 seconds, breathing deeply
Step 5: Return to center
Step 6: Raise right arm and lean to the left
Step 7: Repeat 5-8 times each side
Variations for different hip pain
For outer hip pain:
• Lean deeper into the stretch
• Hold longer (20-30 seconds)
• Add gentle pulsing at end of stretch
For hip flexor pain:
• Combine with gentle forward lean
• Focus on opening front of hip
• Do after sitting for long periods
When to do it
• After waking up (hips are stiff)
• After sitting or driving
• Before bed
• When hips feel tight
• Daily for prevention
What you should feel
During: Pleasant stretch along side and hip
Immediately after: Increased hip mobility, less tightness
With regular practice: Significantly reduced hip pain, better sleep
Exercise 4: Forward lean for overall tension relief
Why this works for tension
Pregnancy creates tension everywhere - neck, shoulders, back, hips. The forward lean position releases all-over muscle tension, takes weight off your spine, opens your back, provides gentle stretch, and is deeply relaxing.
How to do it
Step 1: Kneel on floor (use yoga mat or cushion)
Step 2: Separate knees wide to make room for belly
Step 3: Place ball in front of you
Step 4: Lean forward and rest upper body on ball
Step 5: Stretch arms over ball or rest them at sides
Step 6: Let your head rest on ball or arms
Step 7: Breathe deeply and relax for 5-10 minutes
Variations for maximum comfort
Gentle rocking:
• Roll ball slightly side to side
• Creates soothing motion
• Enhances relaxation
Hip circles:
• Make small circles with hips while leaning
• Combines relaxation with movement
• Extra relief for back
Deep rest:
• Pull ball closer
• Rest head on crossed arms
• Stay for 10-15 minutes
• Perfect before bed
When to do it
• End of the day (release accumulated tension)
• After stressful situations
• Before bed (promotes better sleep)
• When you feel overwhelmed
• Anytime you need deep relaxation
What you should feel
Immediately: Relief, relaxation, weight off your body
After 5-10 minutes: Deep relaxation, reduced pain everywhere
After: Refreshed, less tense, better mood
Creating your pain relief routine
Daily pain management plan
Morning routine (10 minutes):
• Exercise 1 (Pelvic circles): 5 minutes
• Exercise 3 (Side stretches): 5 minutes
• Sets you up for a less painful day
Midday relief (10 minutes):
• Exercise 2 (Gentle bouncing): 5 minutes
• Exercise 1 (Pelvic circles): 5 minutes
• Breaks up sitting, prevents pain buildup
Evening relaxation (15 minutes):
• Exercise 3 (Side stretches): 5 minutes
• Exercise 4 (Forward lean): 10 minutes
• Releases day's tension, promotes better sleep
Pain-specific protocols
For severe back pain:
• Exercise 1 (Pelvic circles): 10 minutes, 3x daily
• Exercise 4 (Forward lean): 10 minutes, 2x daily
• Combine with heat therapy
For pelvic pain:
• Exercise 2 (Gentle bouncing): 5-10 minutes, as needed
• Exercise 1 (Pelvic circles): 5 minutes, 2x daily
• May need physical therapy referral
For hip pain:
• Exercise 3 (Side stretches): 10 minutes, 3x daily
• Exercise 4 (Forward lean): 10 minutes before bed
• Sleep with pillow between knees
Safety guidelines for pain relief exercises
General safety rules
• Get medical clearance before starting
• Use anti-burst ball only
• Start gently and build up
• Stop if pain increases
• Never push through sharp pain
• Stay hydrated
• Use non-slip surface
When to see your doctor
Contact your healthcare provider if you experience:
• Severe, sudden pain
• Pain that doesn't improve with rest
• Pain accompanied by bleeding
• Numbness or tingling
• Difficulty walking
• Pain that worsens with exercises
• Any concerning symptoms
Modifications for different stages
Second trimester (14-27 weeks):
• All exercises safe
• Can do longer sessions
• Build strength and flexibility
Third trimester (28-40 weeks):
• May need to modify intensity
• Shorter, more frequent sessions
• Focus on comfort over duration
• Listen to your body more carefully
Frequently asked questions
Q: How quickly will I feel pain relief?
A: Many women feel immediate relief during and after exercises. For chronic pain, expect noticeable improvement within 1-2 weeks of daily practice.
Q: Can I do these exercises if I have severe pain?
A: Consult your doctor first. Severe pain may require medical evaluation and treatment. These exercises can complement medical care but shouldn't replace it.
Q: How long should I do each exercise?
A: Start with 5 minutes per exercise. Build up to 10-15 minutes as comfortable. Quality matters more than duration.
Q: What if the exercises make my pain worse?
A: Stop immediately and consult your healthcare provider. You may need modifications or different approaches.
Q: Can I do these exercises every day?
A: Yes! Daily practice provides the best pain relief. These gentle exercises are safe for daily use.
Q: Do I need a special birthing ball or can I use any exercise ball?
A: Any quality, anti-burst exercise ball works. Just ensure proper sizing and safety features.
Q: Will these exercises prevent pain or just relieve it?
A: Both! Regular practice helps prevent pain from developing and provides relief when it does occur.
Q: Can I combine these with other pain relief methods?
A: Absolutely! These work great with prenatal massage, warm baths, proper sleep positioning, and other safe pain relief methods.
Additional pain relief tips
Maximize your results
• Consistency is key: Daily practice works better than occasional use
• Combine methods: Use ball exercises with other safe pain relief
• Proper posture: Maintain good posture throughout the day
• Supportive shoes: Wear proper footwear
• Sleep support: Use pregnancy pillow
• Stay active: Gentle walking helps too
• Hydration: Drink plenty of water
When to seek additional help
Consider seeing a specialist if:
• Pain is severe or debilitating
• Exercises don't provide relief
• Pain interferes with daily activities
• You need personalized guidance
• You have specific conditions (SPD, sciatica, etc.)
Helpful specialists:
• Prenatal physical therapist
• Chiropractor specializing in pregnancy
• Prenatal massage therapist
• Pelvic floor physical therapist
Your action plan: start finding relief today
Step 1: Get your ball
• Choose correct size for your height
• Ensure anti-burst construction
• Shop quality birthing balls
Step 2: Start with your worst pain
• Back pain? Start with Exercise 1
• Pelvic pain? Start with Exercise 2
• Hip pain? Start with Exercise 3
• Overall tension? Start with Exercise 4
Step 3: Build your routine
• Start with 5 minutes daily
• Gradually add more exercises
• Build up to full routine
• Make it a daily habit
Step 4: Track your progress
• Notice pain levels before and after
• Track which exercises help most
• Adjust routine based on results
• Celebrate improvements!
Final thoughts: you deserve relief
Pregnancy pain is real, common, and challenging - but you don't have to suffer through it. These 4 simple exercises can make a profound difference in your comfort and quality of life during pregnancy.
Remember:
• Your pain is valid and deserves attention
• Natural relief is possible and safe
• Consistency brings the best results
• Listen to your body always
• Seek help when needed
• You deserve to feel comfortable
• Relief is possible!
Ready to find relief? Get your birthing ball from Trideer and start these pain-relieving exercises today. Your body will thank you, and you'll be able to enjoy your pregnancy more fully.
Here's to less pain, more comfort, and a happier pregnancy journey! 🤰💕✨
Disclaimer: This article provides general information about pain relief exercises during pregnancy. It should not replace professional medical advice. Always consult with your healthcare provider before beginning any exercise program, especially if you have severe or chronic pain. Individual experiences vary, and some conditions may require medical treatment beyond exercise.
