Pregnancy Posture Fix: Exercises to Reduce Back & Pelvic Pain

Science-Backed Strategies for Pregnancy Back Pain Relief and Pelvic Stability

‍

Back pain and pelvic discomfort are two of the most common complaints during pregnancy, but that doesn’t mean they’re inevitable. In fact, most pregnancy-related pain has a root cause that can be addressed through intentional movement, posture correction, and core retraining.

‍

This guide walks you through everything you need to know about improving posture and relieving pain during pregnancy, including:

• The biomechanical reasons for back and pelvic pain during pregnancy
  
  
• Simple, effective posture corrections
  
  
• Science-backed exercises to improve alignment and reduce pain
  
  
• How our Ab Prehab program inside the Natal app focuses on posture, core, and functional strength
  
  
• Why working on posture now can lead to a faster, easier postpartum recovery
  
  

Let’s break it down—and help you move, carry, and live with less pain through every trimester.

Why Pregnancy Changes Posture (and Why That Causes Pain)

Your body is adapting rapidly during pregnancy—and your posture is one of the first things to shift.

Here’s what’s happening:

• Your center of gravity shifts forward as your belly grows.
  
  
• The hormone relaxin loosens your ligaments, especially around your pelvis.
  
  
• Your core and glutes often weaken or become inhibited, while your hip flexors and low back muscles become overactive.
  
  

All of this can lead to common compensation patterns:

• Anterior pelvic tilt
  
  
• Swayback posture
  
  
• Ribs flaring upward
  
  
• Neck and shoulder tension
  
  
• Increased pressure on the SI joint and lower spine
  
  

Together, these changes contribute to:

• Lower back pain
  
  
• Round ligament discomfort
  
  
• Sacroiliac (SI) joint pain
  
  
• Symphysis pubis dysfunction (SPD)
  
  
• Sciatica-like symptoms
  
  

The good news? You don’t have to just “deal with it.”

‍

‍A prenatal posture workout that targets the posterior chain, deep core, and pelvic stability can provide real relief.

Research on Pregnancy Back Pain Relief and Pelvic Alignment

Studies show that approximately 50 to 70 percent of pregnant people experience some form of low back or pelvic girdle pain. According to the Journal of Orthopaedic & Sports Physical Therapy, exercise, specifically strength-based, targeted movement, can significantly reduce this pain when done consistently and properly.

A 2018 review published in the British Journal of Sports Medicine also found that prenatal exercise reduces the risk of lower back and pelvic pain, improves sleep, and enhances functional mobility.

At Natal, we use science-backed approaches inside all our programs to support pain reduction through:

• Breath-led core activation
  
  
• Pelvic floor and TVA coordination
  
  
• Postural realignment
  
  
• Glute and mid-back strength
  
  
• Myofascial release and mobility work
  
  

Our Ab Prehab program is specifically designed to target these elements while being safe and effective in every trimester.

How Ab Prehab Addresses Pregnancy Posture and Pain

Ab Prehab, available inside the Natal app, is our go-to program for reducing back and pelvic pain through posture retraining and core support.

It includes:

• Breathwork to restore core and pelvic floor coordination
  
  
• Release work to address tight hip flexors, lats, and low back muscles
  
  
• Posterior chain activation with exercises like glute bridges, banded squats, and bird dogs
  
  
• Pelvic alignment work with functional movement patterns that mimic daily life
  
  

Whether you’re feeling lower belly heaviness, back strain, or SI joint pain, Ab Prehab walks you through a progression that helps you move and feel better.

Ab Rehab is more than just any core program, it’s a foundational layer that improves your movement during pregnancy and makes postpartum healing easier and faster with lasting results.

Core and Posture: The Real Foundation for Pain-Free Pregnancy

Let’s talk about your core; not the six-pack version, but the deep, functional system that supports your spine and pelvis.

When your deep core and pelvic floor are in sync, they act like a pressure-regulating canister. They stabilize your spine, support your organs, and manage load effectively. But when that system is out of sync, due to breath holding, poor posture, or weak TVA muscles, your body compensates elsewhere, and that’s when pain shows up.

That’s why posture isn’t just about standing tall. It’s about training your:

• Diaphragm to coordinate with your pelvic floor
  
  
• TVA to activate before movement
  
  
• Glutes and upper back to anchor your posture
  
  
• Ribs and pelvis to stack for optimal alignment
  
  

This is the kind of work we do throughout Ab Prehab, and we reinforce it in every other pregnancy program in the Natal app.

‍

Prenatal Posture Workout: Safe Exercises for Pregnancy Pain

Ready for action? Here are some foundational movements to help relieve back and pelvic pain safely during pregnancy.

1. 90-90 Breathing with Pelvic Tilt

Focus: Core activation, breath control

How: Lie on your back with feet on the wall and knees at 90 degrees. Inhale into the ribcage and exhale while gently tilting the pelvis to flatten the low back against the floor.

2. Glute Bridge with Core Engagement

Focus: Posterior chain, core

How: Perform slow glute bridges while maintaining a neutral ribcage and activating your deep core. Add a ball or pillow squeeze for inner thigh support and improved pelvic floor connection.

3. Bird Dog with Core Stability

Focus: Pelvic stability, core coordination

How: From hands and knees, extend opposite arm and leg without letting the ribs flare or hips twist. Exhale through the movement.

4. Side-Lying Hip Circles

Focus: Glute med activation, SI joint stability

How: Lie on your side, knees bent. Perform small circles with the top knee lifted in an open clam position. Great for pelvic support.

5. Wall Sits with TVA Engagement

Focus: Posture and breath integration

How: Perform a short wall sit, pressing your low back into the wall while exhaling and engaging the core and pelvic floor.

These are the types of safe exercises for pregnancy pain that we program into Natal’s posture-focused workouts, particularly Ab Prehab but sprinkled into all of our prenatal programs.

Posture + Pregnancy = Postpartum Power

The work you do now pays off later.

When you focus on core strategy and postural strength during pregnancy, you are:

• More likely to heal from diastasis recti faster
  
  
• Better prepared for lifting, carrying, and nursing
  
  
• Less prone to pelvic floor symptoms postpartum
  
  
• Able to re-enter fitness with less compensation and fewer setbacks
  
  

We often say inside Natal: pregnancy is the pre-season for postpartum. That’s why programs like Ab Prehab don’t just “help for now” they lay the groundwork for smoother recovery and long-term strength.

How Natal Makes It Easy to Stay Consistent

Inside the Natal app, you’ll find:

• Ab Prehab (core and posture work, no equipment)
  
  
• Pregnancy strength programs with built-in posture circuits
  
  
• Mobility and pelvic floor release sessions
  
  
• Safe cardio, yoga, and strength options at every trimester
  
  
• Follow-along videos with expert coaching and trimester modifications
  
  

Every workout is intentional, short, and stackable—so you can stay consistent even on your busiest days.

And if back or pelvic pain has already started, you don’t need to “wait it out.” You just need a program that addresses the root cause and meets your body where it is.

‍

Sample Weekly Flow from Ab Prehab and Natal’s Posture-Friendly Programming

Here’s what a posture-friendly week might look like inside the Natal app:

Day 1:

• Ab Prehab Core Connect
  
  
• 360 Breath + Diaphragm Training
  
  

Day 2:

• Glutes & Posture Circuit
  
  
• Side-Lying Release + TVA Minis
  
  

Day 3:

• Rest or Prenatal Yoga (Postural Focus)
  
  
• Gentle Mobility
  
  

Day 4:

• Standing Posture Flow + Core Stability
  
  
• Upper Back Release
  
  

Day 5:

• Full Body Strength (with posture cues)
  
  
• Breath Work & Pelvic Floor Integration
  
  

This mix supports pain relief, posture correction, and functional strength—all without overloading your system.

Gentle, Science-Backed, and Effective

At Natal, we’re not here to push you into intense workouts or flashy movements. We’re here to support your body’s real needs, so you feel strong, connected, and empowered in your pregnancy.

If you’re dealing with pelvic pain during pregnancy, SI joint strain, or general pregnancy back pain relief, posture-focused training is one of the most effective and sustainable ways to get relief and prevent symptoms from worsening.

And when that training is built around science—not random online advice—it works even better.

Ready to Fix Your Pregnancy Posture?

Don’t wait until postpartum to address the pain. Start building your support system now.

👉 Try Ab Prehab inside the Natal app for safe, effective core and posture retraining

👉 Explore our pregnancy section with programs for strength, mobility, pelvic floor, and more—all posture-integrated

👉 Show up consistently and feel the difference within just a few sessions!

‍