Why Do Pregnant Women Waddle? 3 Causes and How to Improve Comfort

The iconic “pregnancy waddle” is often portrayed as an endearing part of the journey to motherhood. But what’s actually behind this distinctive gait? Let’s break it down into three main causes:

The Growth of Your BABY

Your baby’s development is one of the biggest contributors to the pregnancy waddle—and this one’s out of your control. As your baby grows, their position in your abdomen (influenced by the shape and position of your uterus) and their overall size create shifts in your body’s alignment. Add in your unique bone structure, and you’ve got a perfect storm of physical changes pulling and pushing on your body, affecting how you move.

Gravity’s Role

Gravity is always at work, but during pregnancy, it plays a special part in guiding your baby lower into your pelvis as they prepare for delivery. While this is great news for childbirth, it also means your body adapts to make room for the growing weight in your pelvis. That’s why many pregnant women find themselves walking with their legs slightly wider apart—it’s all about creating space!

Pelvic Tilt (This One You Can Control!)

Here’s where you can make a real difference. As your belly grows, it naturally pulls forward, tilting your pelvis and putting extra strain on your lower back. This causes your back muscles to work overtime to stabilize your body, often leading to tightness in your glutes and a misaligned pelvis. Tight glutes can rotate your hips outward, giving rise to the classic waddle.

How to Address the Waddle

The good news? A few simple exercises can help ease your discomfort and improve your alignment. By focusing on strengthening and stretching the right muscles, you can reduce low back pain, release tight glutes, and restore a more natural gait—even as your baby bump continues to grow.

If this is difficult for you, consider reaching out to The Perinatal Pelvis to get customized exercises and stretches to help you.