5 Ways to Get Pelvic Girdle Pain Relief During Pregnancy


Pelvic Girdle Pain Relief During Pregnancy

You don't have to accept pelvic girdle pain as a part of your pregnancy. But did you know that it's so common that 25% of pregnant women will suffer from some kind of PGP through their pregnancy. We call this pregnancy-related PGP.

Trusted by thousands of women worldwide, PregActive has helped pregnant women enjoy a stronger, fitter and healthier pregnancy.

Will Pelvic Girdle Pain affect my baby or my labour?

While it may impact on you, it will not affect your baby in any way.

Will my pelvic pain persist after childbirth?

PGP can be managed throughout your pregnancy and most PGP recovers completely after childbirth. However, approximately 7-10% of cases can continue with pain. This is when you should book in an appointment with your physical therapists or physiotherapist.

5 Best Exercises for Pelvic Pain Pregnancy

What is Pelvic Girdle Pain?

Pelvic Girdle Pain (or PGP) refers to pain around the pelvis, usually focusing at your two sacroiliac joints, groin and your pubic symphysis. The pain can often refer down your legs into your thighs and also into your lower back.

Pelvic Girdle Pain and You

This is when PGP can impact on your daily activities:

1. Single legged activities

2. Walking

3. Rolling over in bed

4. Walking up stairs

5. Getting in and out of the car

PGP can occur for a number of reasons:

1. Injury

2. High BMI

3. Weak pelvic floor muscles

4. Trauma

5. Arthritis

6. Rapid weight gain

Exercises to Help Pelvic Pain During Pregnancy

It is important that you continue to strengthen your pelvic floor throughout your pregnancy. This is why you receive a guided weekly pregnancy workout plan that includes pelvic floor exercises.

Tips to Relieve Pelvic Girdle Pain

1: Take smaller steps when you're walking

When you take smaller steps you will decrease the shearing forces through your pelvis which can help manage your pain by decreasing the stress at your pelvic joints.

2: Sleep with a pregnancy pillow between your legs.

When you do this, you can decrease the pressure through the front of your pelvis as well as avoiding twisting movements through the back of your pelvis.

3: Sit down whenever you need get dressed.

This will help to decrease the shearing forces at your pelvis during single leg standing.

4: Use correct sitting posture.

Try propping your feet up on a foot stool and make sure your bottom us right back in the chair.

5: Use correct standing posture.

I have numerous tips and videos on how to maintain correct posture. You can get these for free when you sign-up for a free trial of PregActive.com

6: You need to Avoid heavy lifting

Always bend with your hips and knees while keeping the natural curve in your back.

7: Avoid sitting on the floor with crossed legs.

If you do need to sit on the floor, then try to sit on a stool rather than cross legged.

Pelvic Pain after Walking During Pregnancy

Are you getting this pelvic pain after going for a walk? Then you may be suffering from symphysis pubis dysfunction. The pubic symphysis is located at the front of the pelvis where the two sides of the pelvis meet.

Changes in the hormones during pregnancy relax the ligaments and allow for increased movement, which can result in misalignment that can cause you pain. Please seek professional medical help.

Pelvic Pain at Night in Pregnancy

Why is my pelvic pain worse at night? When you sleep, there is the potential for your joints to be in a more vulnerable position. This can occur more often later in your pregnancy as your muscles have an even more important job in helping to stabilise your spine and your pelvis.

You may find your pelvic pain is worse at night due to the fact that your buttock muscles are less active at night-time as they are in a resting position. Also, depending on how you are sleeping, the joints may be in a more vulnerable position.

Pelvic Groin Pain in Pregnancy

If you are suffering from groin pain during pregnancy, you are not alone! Sometimes this pain becomes more intense as the pregnancy progresses. Ligament pain and vaginal issues are common causes of groin pain in pregnancy.

You should always chat to your doctor or midwife about any groin pain you may be experiencing.

Symphysis Pubis Dysfunction

The pubic symphysis is a joint that sits between the left and right pubic bones. During pregnancy, the ligaments and muscles that support the joint relax and stretch to accommodate the growing uterus and fetus. This relaxing and stretching causes the pubic symphysis to become unstable, resulting in symphysis pubis dysfunction (SPD).


  1. sharp, shooting pains in the vagina, perineum, or rectum
  2. electric shock-like sensations in the vagina or groin area
  3. clicking in the hips or pelvis
  4. muscle spasms
  5. shooting pains in the pelvic area
  6. pain that radiates from one part of the pelvic area to another

You May Find Relief Using the Following Treatments:

  1. chiropractic massage
  2. acupuncture
  3. heat or ice to the pubic region
Why PregActive?

I will help you to get pregnancy fit, prepare for birth, prevent pregnancy aches and pains, including #pelvicgirdlepainrelief and provide you with convenient at-home workouts when pregnant.

As a mama, my Core Rehab program will help you recover after childbirth and re-gain your fitness and body confidence. I am confident PregActive will help you become a healthier, happier you.

Learn More About My Online Programs

From my planning for pregnancy plan, pregnancy workouts, Core Rehab for Mamas program to my Stronger Mama Challenge; I have a program to help you be a healthy, fit and strong mama for life!

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