Experiencing Pain in your Pelvis or Low Back During Pregnancy & Postpartum?
Strengthen This to Feel More Supported.
Feeling Unstable? Your Body Might Be Missing This Key Support System
Pelvic pain, SI joint discomfort, or that wobbly, unstable feeling when you move? Whether rolling over in bed feels like a struggle or picking up your toddler leaves you aching, your body is asking for more support.
That’s where the Deep Longitudinal Sling (DLS) comes in. This muscle chain is key for pelvic stability, balance, and low back support. If it’s weak or not functioning well, your body compensates in ways that can lead to pain, tension, and even more instability.
In this blog, we’ll cover:
✅ What the Deep Longitudinal Sling (DLS) is and how it aids in pelvic stability
✅ What happens when it’s weak during pregnancy & postpartum
✅ How to strengthen it with targeted exercises
✅ Full video exercise demos
What Is the Deep Longitudinal Sling (DLS) & How Does it Improve Pelvic Stability?
The Deep Longitudinal Sling (DLS) connects your upper and lower body, creating stability and coordination between your spine, pelvis, and legs so you can move efficiently and with control.
This amazing system (you have one on each side of your spine/body) includes your:
- Erector spinae (muscles along your spine that help with posture and stability)
- Thoracolumbar fascia (a thick sheet of connective tissue sheet in your lower back that supports spinal movement)
- Sacrotuberous ligament (which connects your pelvis to your legs, helping with shock absorption)
- Hamstrings (muscles along the back of your legs)
- Peroneals (muscles that stabilize your ankles)
Why Strengthening the Back Line of Your Body is Crucial During Pregnancy & Postpartum
These muscles and fascia work together like a tension system, stabilizing your pelvis as you move.
During pregnancy, your center of gravity shifts, ligaments loosen, and your pelvis bears extra load. A weak or underactive DLS means your body has to compensate in other ways. Instead of absorbing impact efficiently, your joints and muscles take on extra stress, leading to:
- Pelvic & low back pain (because your body isn’t absorbing impact well)
- SI joint pain (when the sacroiliac joint becomes too loose or too tight)
- Symphysis pubis dysfunction (SPD) (pain in the front of your pelvis)
- Feeling “wobbly” or unstable
And postpartum? The instability doesn’t just disappear once the baby arrives. Without proper strength, your pelvis and spine might still feel unsupported—especially when carrying your baby, returning to workouts, or even just standing for long periods.
Basically, when your DLS isn’t doing its job, your pelvis, spine, and core don’t have the support they need. And that’s when pain, discomfort, and instability take over.
How to Strengthen Your Deep Longitudinal Sling for Pelvic & Low Back Support
Strengthening your Deep Longitudinal Sling requires training your upper and lower body together.
You’ll notice that many of the exercises below include a deadlift or some variation of it. That’s because a hinge movement pattern is one of the best ways to engage the Deep Longitudinal Sling.
When you hinge properly, you activate the back line of your body—hamstrings, glutes, and erector spinae—all of which work together to stabilize your pelvis, absorb impact, and keep your spine strong.
The erector spinae, in particular, play a key role in maintaining spinal integrity during any hinge-type movement by preventing excessive rounding and supporting proper posture.
Mastering this movement will help you build strength, reduce compensations, and keep your pelvis feeling supported through pregnancy and postpartum.
Many of these exercises also target your Posterior Oblique Slings which run from one Lat (large back muscle) across your sacrum bone to your opposite glute. Both slings are important for comfort, stability and force transfer, and many exercises shown below work both 🎉
1. Foundational Movements: Learning to Engage the DLS
These exercises teach you how to hinge properly. Without a strong hinge pattern, your body compensates in ways that can lead to even more pelvic pain. By mastering these foundational movements first, you create a stable base for strength while you learn to reduce strain on your lower back and pelvis.
2. Strength + Stability: Building a More Supported Pelvis
These moves challenge your body to maintain stability while adding in more movement to help translate your strength to real-life situations like picking up your baby or carrying a heavy car seat.
3. Single-Side Stability Work: Improving Pelvic Control
When your DLS is weak, single-leg movements feel wobbly. These exercises help build unilateral stability which you need for walking, running, and holding your baby on one side while you do a million things.
*This is not an all-inclusive list by any means, but a great starting point! Other great options include:
- squats
- single leg bridges
- supermans
- hamstring curls using a stability ball
How Long Does It Take to See Results?
Like anything in fitness, consistency is key. But many moms notice the following within 2-4 weeks:
✅ Less pelvic pain & more stability
✅ Easier daily movement (getting out of bed, walking, carrying kids)
✅ Better posture & core control postpartum
Ready to Feel Stronger & More Supported? Let’s Make It Happen!
You don’t have to just “deal with” pelvic pain during pregnancy or postpartum. By strengthening your Deep Longitudinal Sling, you’ll feel more stable, move with confidence, and get back to doing what you love—without constant discomfort. Let’s get you feeling strong again!
Here’s how I can help:
💡 Watch the videos above – Get step-by-step demos of these exercises (and more) on my YouTube channel so you can start today!
📩 Slide into my DMs – Not sure if your DLS is weak? Let’s chat about what’s going on and create a plan tailored for you.
📞 Book a Call with Me – Need personalized guidance for your training plan, pelvic pain, or postpartum recovery? Let’s create a plan tailored to your body and goals.