Pregnancy is one of the most profound physical transitions a body can go through. Whether you’ve experienced it or not, understanding the anatomical changes in the pelvis can deepen your appreciation for the body’s wisdom, and help you support others or your own body through shifts.
The pelvis isn’t just a container, it’s a dynamic foundation of bones, joints, muscles, ligaments, and fascia that respond to the incredible demands of growing and eventually birthing life.
What Physically Changes in Pregnancy
During pregnancy, the pelvic bones and joints adapt to make space and support a shifting center of gravity.
The sacroiliac joints and pubic symphysis become more mobile due to the hormone relaxin, which softens connective tissues.
This mobility can lead to pelvic girdle pain, pubic symphysis discomfort, or feelings of instability.
The pelvic bowl tilts and adjusts posture, sometimes leading to low back strain or tight hip flexors.
The growing uterus rises from the pelvis into the abdomen, placing new demands on the spine, hips, and pelvic floor.
The pelvis must balance strength and softness, holding steady while also preparing to open.
Pelvic Floor Muscles: Holding More Than We Think
The pelvic floor is a hammock of muscles spanning the bottom of the pelvis, supporting the bladder, uterus, and bowel. These muscles are key players during pregnancy and birth:
As the uterus grows, the pelvic floor bears increasing weight from above.
Tension can build, especially if we're holding in discomfort, stress, or fear.
For some, the muscles become tight and overactive, leading to pain or incontinence.
For others, the muscles can become weakened, stretched, or imbalanced by pressure and postural changes.
The goal isn't just to strengthen, but to bring awareness, flexibility, and coordination to the pelvic floor.
How to Support the Pregnant Pelvis
Here are simple practices to support the pelvis throughout pregnancy. These aren’t full instructions… just invitations for the body:
Daily breath awareness: Diaphragmatic breathing gently tones and relaxes the pelvic floor, and helps regulate pressure in the abdomen.
Gentle pelvic tilts and rocking: Keep the pelvis mobile and relieve tension in the lower back and hips.
Hands-on belly and pubic bone connection: Offer grounding and help the nervous system feel safe and supported.
Awareness of posture in daily life: How you sit, stand, and walk affects how the pelvic floor bears weight — aim for gentle stacking of ribcage over pelvis.
Left side-lying rest: Supports blood flow to the uterus and gives the pelvic joints a break.
These small actions, done with care and consistency, can help prevent pain, reduce tension, and support a smoother transition into birth and postpartum recovery.
This bowl we carry isn’t fixed… it’s responsive, adaptive, alive.
Let’s keep tending to it with curiosity, movement, and care.