Butt pain during pregnancy: tips and exercises for relief
Butt pain during pregnancy is common. Learn causes and get physical therapist-recommended exercises to relieve discomfort and move with confidence.
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Pregnancy brings a lot of changes, and you likely anticipated that lower back pain might be one of them. But sharp pain in and around your butt during pregnancy in the third trimester? That symptom may not have been on your radar.
Research shows that pelvic girdle pain — which often involves pain in the buttocks — affects many pregnant women at some point. Several factors can contribute to this discomfort, including increased nerve sensitivity, posture changes, or changes in how your pelvic floor muscles support your growing baby.
Oftentimes, simple at-home strategies like soothing stretches, gentle movement, and even pelvic floor physical therapy can help improve your comfort.
Here’s a closer look at butt pain during pregnancy: what causes it, and how to relieve and manage it, especially with exercises recommended by Hinge Health physical therapists.
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Causes of butt pain during pregnancy
Your body is doing incredible work right now to support your growing baby. These changes often require your pelvic and glute muscles to work differently than they are used to, which can contribute to tension or sensitivity in the area.
Here are some of the main factors that can contribute to butt pain during pregnancy:
Sciatic irritation. About one in five women develop sciatica during pregnancy. “Your sciatic nerve travels from your butt down your leg, and it is the largest nerve in the body and passes through the glute muscles,” says Karla Arevalo-Alas, PT, DPT, a pelvic health physical therapist at Hinge Health. Increased muscle tension or changes in pelvic position during pregnancy can sometimes increase sensitivity along the nerve.
Pelvic girdle pain. Up to 70% of women develop pelvic girdle pain during pregnancy, which is pain around their pelvic joints, lower back, butt, hips, and thighs. “Your body produces pregnancy hormones like relaxin that make your joints more flexible, but also puts more demand on the muscles around your pelvic girdle area as they adapt to support your baby,” says Dr. Arevalo-Alas.
Hemorrhoids. These are swollen veins in or around the rectum that are very common during pregnancy. As your baby grows, the uterus places extra pressure on the pelvic veins, which can cause them to swell and become sensitive.
Muscle strains. As your belly grows, your center of gravity naturally shifts forward. “Your glutes (butt muscles) often work harder to support this change,” says Dr. Arevalo-Alas. Sometimes, this extra workload can lead to muscle fatigue or temporary strain.
Muscle spasms. Muscle spasms during early pregnancy are common. “There is increased demand on these muscles as they support the weight of your growing baby,” says Dr. Arevalo-Alas.
Symptoms of butt pain during pregnancy
Symptoms can vary from a dull ache to sharp discomfort that limits your movement. Not every pregnant person experiences all of these symptoms, but they can include:
Deep aching or muscle tightness. You might feel a constant throb or sensation of cramping deep in your buttocks. “As your belly grows, your center of gravity shifts forward,” says Dr. Arevalo-Alas. “Your glute muscles often work harder to accommodate this change, which can sometimes lead to fatigue or feelings of tightness.”
Radiating pain. Sometimes, tension in the glute muscles can contribute to nerve sensitivity, leading to a sensation of sciatica. “Changes in muscle tension or pelvic position can sometimes increase sensitivity along the sciatic nerve,” says Dr. Arevalo-Alas. You might feel this as a sharp or burning sensation that travels from your butt down the back of your leg.
Pain with movement. You may notice discomfort when walking, rolling over in bed, or standing on one leg (like when putting on pants). This is often related to pelvic girdle pain, where the muscles and joints around your pelvis are adapting to support your growing baby. “The muscles around your pelvic girdle area are working to support the increased demand,” explains Dr. Arevalo-Alas.
Treatments for butt pain during pregnancy
Butt pain during pregnancy can be uncomfortable, but there are things you can do to relieve it, including doing a gentle prenatal yoga practice, applying heat or cold therapy, and using supports like cushions or pregnancy girdles. Here’s what Hinge Health physical therapists recommend to relieve pain and pressure from your bottom:
Try physical therapy and targeted exercises. Exercises that target the hips, lower back, butt and legs will help to relax muscles that may be irritating your sciatic nerve, says Dr. Arevalo-Alas. They’ll also improve blood flow to the area, which helps sore muscles recover. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.
Try prenatal yoga. “It’s a good way to strengthen muscles that may have to work extra hard as your joints become more flexible,” explains Dr. Arevalo-Alas. Yoga also encourages mobility, which can make movement easier.
Pace your activities. Modify activities that trigger pain. If standing or walking for long periods aggravates symptoms, break up activity into shorter sessions.
Over-the-counter (OTC) medication. Acetaminophen (Tylenol) is safe to use for pain relief during pregnancy in most cases, but always check with your provider before you use it. Avoid NSAIDs (non-steroidal anti-inflammatory drugs) like ibuprofen (Advil, Motrin) or naproxen (Aleve), due to risks with these medications during pregnancy.
Try heat or ice. Applying a heating pad, hot water bottle, or taking a warm shower can help increase blood flow and relax tense muscles, providing relief from butt pain during pregnancy. Ice packs may also help reduce inflammation and soothe sore areas. Always avoid placing ice or heat directly on your belly, and check with your OBGYN before using heat therapy to make sure it’s safe for you.
Try supportive cushions or pregnancy girdles. These help to relieve pressure around your pelvis or butt. “When your muscles work extra hard, it can contribute to increased pressure or sensitivity in the area, which may contribute to pain,” explains Dr. Arevalo-Alas.
Consider complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for butt pain relief, such as massage, acupuncture, or chiropractic care.
Physical therapy for butt pain during pregnancy
Physical therapy is a key treatment for butt pain during pregnancy, focusing on movement, exercise therapy, and stretches to improve mobility and reduce muscle tension. The goal is to build strength and coordination — helping your glutes and hip muscles meet the new demands on your pelvis — while soothing tight areas. Targeted exercises can help relieve strain on your lower body and help you stay active throughout your pregnancy.
A physical therapist (PT) can assess your movement to design a customized program to reduce your symptoms. They can also provide tips to modify everyday activities to make them more comfortable and recommend strategies to improve your sleep setup. Recommendations may include specific stretches to calm nerve sensitivity or strengthening moves to build endurance in your pelvic muscles.
You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.
When to see a doctor
Most butt pain during pregnancy often improves on its own with simple at-home treatments. But if your butt pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider.
But if you notice any of the following, Dr. Arevalo-Alas recommends you contact your health care provider:
Experiencing incontinence or bowel control issues
Numbness or weakness in your legs
Rectal bleeding
Severe, unmanageable pain that does not improve with rest or position changes
Butt pain that makes it hard for you to fall or stay asleep
Exercises to relieve butt pain during pregnancy
Want expert care? Check if you're covered for our free program →- Seated glute stretch
- Pigeon pose
- Clam shells
- Bridges
Butt pain during pregnancy is common, but there are measures you can take to reduce discomfort. By incorporating the above gentle movements into your daily routine and strengthening the muscles supporting your hips and pelvis, you can support your body through pregnancy-related changes.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
How to prevent butt pain during pregnancy
While you can’t always prevent butt pain completely, you can take steps to support your body as it adapts to pregnancy. Staying active, for example, is just one way you can potentially offset discomfort. Keeping the soft tissues around your hips and pelvis flexible and strong can help reduce muscle tension and strain as your belly grows. Follow these PT-backed tips:
Stay active. Research shows that physical activity is one of the best ways you can manage pregnancy-related butt pain. “Keeping your butt, hip, and pelvic muscles strong and flexible helps them support the increased demand during pregnancy,” says Dr. Arevalo-Alas. The US Department of Health and Human Services recommends pregnant women get at least 150 minutes of moderate intensity activity every week, like walking. Movement can also help to prevent constipation, which can aggravate hemorrhoids.
Take movement snack breaks. If you sit or stand in one position for a long period of time, your muscles may feel stiff or tight. “Building more movement into your day can help promote blood flow and keep your muscles relaxed,” notes Dr. Arevalo-Alas.
Eat a fiber-rich diet. It softens your stool, so it’s easier to pass. This should also reduce your risk of developing hemorrhoids. Aim for 25 to 30 grams of fiber-rich foods daily, like fruits, veggies, whole grains, peas and lentils. Also make sure you drink plenty of fluids — at least eight cups of liquid (and preferably more) every day.
Check with your healthcare provider before starting a new exercise routine or continuing your usual workouts during pregnancy, especially if you have any medical conditions or are at higher risk for pregnancy complications.
Pelvic floor physical therapy is more than just kegel exercises. Various exercises tailored to your symptoms and needs are key to getting relief. Pelvic floor PT can relieve many different pelvic issues, such as pelvic pain, painful sex, and urinary incontinence.
Members of the Hinge Health pelvic health program experience an average 67% reduction in pelvic pain and 54% reduction in urinary incontinence within the first 12 weeks. Learn more*.
PT tip: Sneak in a seated stretch
You don’t need to roll out a yoga mat to find relief. Whether you are binge-watching your favorite show or working at a desk, Dr. Arevalo-Alas recommends breaking up long periods of sitting with occasional glute stretches right from your chair or couch. “Staying in one position can make muscles stiff,” Dr. Arevalo-Alas explains. “Taking a moment to stretch helps relieve tension in your butt area, and improve your overall comfort.”
How Hinge Health can help you
If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
References
Akhaddar, A. (2023). Non-discogenic sciatica in pregnancy. In Atlas of sciatica. Springer. doi:10.1007/978-3-031-44984-0_90
American College of Obstetricians and Gynecologists. (2022, August). Problems of the digestive system. https://www.acog.org/womens-health/faqs/problems-of-the-digestive-system
Lan, Q., Fu, A. C. L., McKay, M. J., Simic, M., Mesa Castrillon, C., Wei, Y., & Ferreira, P. (2024). The association between musculoskeletal pain during pregnancy and pregnancy outcomes: A systematic review and meta-analyses. European Journal of Obstetrics & Gynecology and Reproductive Biology, 294, 180–190. doi:10.1016/j.ejogrb.2024.01.027
Leung, C. J., Tao, F., Senter, C., Ramirez, F. D., & Wong, S. E. (2025). Pregnancy-related hip and pelvis musculoskeletal conditions, risk factors, and prevention. Current Reviews in Musculoskeletal Medicine, 18(12), 585–598. doi:10.1007/s12178-025-09991-6
Robinson, H. S., Vøllestad, N. K., Bennetter, K. E., Waage, C. W., Jenum, A. K., & Richardsen, K. R. (2024). Pelvic girdle pain in pregnancy and early postpartum: Prevalence and risk factors in a multi-ethnic cohort. BMC Musculoskeletal Disorders, 25(1), 21. doi:10.1186/s12891-023-07135-w