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Gentle pelvis and hip movements in the last weeks of pregnancy

NNova editorial team · 5 min read

Gentle movements such as pelvic tilts, pelvic circles on a birth ball, cat-cow, and walking may ease back and hip discomfort in late pregnancy. Research on these moves and labor timing is limited, so ask your provider before starting.

Gentle movement in the last weeks of pregnancy

Gentle activity in late pregnancy may help you feel more comfortable and make it easier to change positions during labor. The main goal is comfort and mobility. These movements are not proven to start labor, so do not rely on them for that.

  • Pelvic tilts while standing or leaning against a wall.
  • Pelvic circles on a birth ball or a stable chair.
  • Cat-cow on hands and knees.
  • Gentle squats with support, if they feel comfortable.
  • Walking and changing positions often.

Stop any movement that causes sharp pain, dizziness, or shortness of breath, and avoid lying flat on your back for long periods. Ask your provider which activities are right for you, especially if you have a health condition or a complicated pregnancy.

Call your OB-GYN, midwife, or go to the hospital right away if you have vaginal bleeding, fluid leaking from the vagina, regular painful contractions before 37 weeks, chest pain, severe shortness of breath, severe headache, sudden swelling of the face or hands, or noticeably fewer baby movements.

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General information only; it does not replace advice from your doctor or midwife.