Pelvic Girdle Pain Relief During Pregnancy

Pelvic girdle pain (PGP) during pregnancy is a common condition that affects many expectant mothers. It involves discomfort or pain in the joints of the pelvis, including the sacroiliac joints at the back and the pubic symphysis at the front.

PGP can make everyday activities like walking, climbing stairs, or turning in bed more challenging, but it does not harm your baby and is manageable with the right strategies.

Around 1 in 5 pregnant women experience some form of pregnancy-related pelvic girdle pain. Symptoms often appear in the second or third trimester as the body adapts to the growing baby, though they can start earlier.

Most women recover fully after birth, with only a small percentage (around 7-10%) experiencing lingering discomfort that benefits from ongoing physiotherapy.

This guide covers what pelvic girdle pain is, its common causes and symptoms, practical relief tips, safe exercises, and when to seek professional help, helping you stay more comfortable throughout pregnancy.

What Is Pelvic Girdle Pain (PGP) in Pregnancy?

Pelvic girdle pain refers to pain felt around the pelvis, typically in the sacroiliac joints, pubic area (front of the pelvis), groin, lower back, buttocks, or thighs. It was previously often called symphysis pubis dysfunction (SPD) when focused on the front joint, but PGP is the broader, preferred term that includes pain at the back of the pelvis as well.

The pain can feel sharp, aching, shooting, or like a grinding/clicking sensation.

It often worsens with certain movements that put uneven stress on the pelvic joints.

Common activities that can aggravate PGP include:

• Walking (especially long distances or with a long stride).
• Climbing stairs.
• Rolling over in bed.
• Getting in and out of the car.
• Standing on one leg (e.g., while dressing).
• Prolonged standing or sitting.

What Causes Pelvic Girdle Pain During Pregnancy?

PGP usually results from a combination of factors related to the normal changes of pregnancy:

1. Hormonal changes: The hormone relaxin helps loosen ligaments in the pelvis to prepare for birth. This increased flexibility can reduce joint stability.

2. Biomechanical changes: As the baby grows, your center of gravity shifts forward, altering posture and increasing load on the pelvic joints and supporting muscles.

3. Muscle weakness or poor coordination: Weakness in the pelvic floor, deep core, or hip muscles can reduce stability.

4. Other contributing factors:

• Previous back or pelvic injury
• history of PGP in a prior pregnancy
• higher BMI
• rapid weight gain
• or activities involving uneven loading.

PGP is not dangerous for you or your baby. Early management helps prevent symptoms from worsening.

Symptoms of Pelvic Girdle Pain

Symptoms vary from mild discomfort to more significant pain that limits daily function.

You may experience:

1. Pain in the front of the pelvis (pubic area), lower back, hips, groin, buttocks, or thighs.

2. Clicking, grinding, or a feeling of instability in the pelvis.

3. Difficulty with single-leg movements, walking, or changing positions.

4. Pain that worsens at night or after activity.

5. In some cases, referred pain or muscle tightness.

If pain is severe, affects sleep or mobility significantly, or is accompanied by other concerning symptoms, consult your doctor, midwife, or a women’s health physiotherapist promptly.

How Is Pelvic Girdle Pain Diagnosed?

Diagnosis is primarily clinical. Your healthcare provider or a specialized physiotherapist will assess your symptoms, posture, movement patterns, and the stability of your pelvic joints through physical examination. Imaging is rarely needed unless other causes of pain need to be ruled out.

Effective Ways to Relieve Pelvic Girdle Pain During Pregnancy

Many women find significant relief through simple lifestyle adjustments, supportive tools, and targeted exercises. Always check with your healthcare provider before starting new exercises or treatments.

1. Modify Daily Movements to Reduce Strain

• Take smaller steps when walking to decrease shearing forces on the pelvis.
• Sit down to get dressed instead of standing on one leg.
• Keep your knees together when turning in bed, getting in/out of the car, or changing positions.
• Avoid crossing your legs or standing with weight shifted to one side.
• Bend at the hips and knees (not the back) when lifting and avoid heavy lifting where possible.
• Wear low-heeled, supportive shoes.

2. Optimize Sleeping Position

Sleep on your side (preferably the less painful side) with a pregnancy pillow or regular pillows between your knees and ankles. This keeps the pelvis more aligned and reduces twisting. When turning, keep your knees together and engage your core and buttocks gently.

3. Improve Posture

When sitting: Sit fully back in the chair with feet supported (use a footstool if needed) and avoid crossing legs. A small rolled towel in the lower back curve can help.

When standing: Distribute weight evenly on both feet, gently tuck your bottom and engage your core slightly. Change positions frequently, avoid standing or sitting in one position for long periods.

4. Use Supportive Aids

A maternity support belt or pelvic support belt (positioned around the hips, under the bump) can provide external stability and reduce pain during walking or activity for many women. Soft supportive clothing or tubigrip may also help. Discuss fitting with a physiotherapist for best results.

5. Apply Heat or Cold

Use a heat pack on tight muscles (lower back, buttocks, hips) or a cold pack on painful joints (pubic area) for short periods. Never apply heat directly to the bump. Warm baths can also soothe discomfort.

6. Safe Pain Relief Options

Paracetamol is generally considered safe during pregnancy for short-term use, discuss dosage and suitability with your doctor or midwife. Stronger options or other medications should only be used under medical advice.

Complementary approaches like gentle massage (from a partner, avoiding the bump), acupuncture, or TENS (from later pregnancy) may help some women.

7. Stay Gently Active and Strengthen Supporting Muscles

Remaining active within comfortable limits is beneficial. Suitable options often include walking (with shorter strides), swimming or water-based exercise, prenatal yoga, or Pilates designed for pregnancy.

Focus on:

• Pelvic floor exercises (important throughout pregnancy).
• Gentle core stability and deep abdominal engagement.
• Hip and glute strengthening under professional guidance.

8. The PregActive Hug & Wrap Technique
The 'Hug & Wrap Method' is PregActive's signature technique for connecting breath, pelvic floor, and deep core so they work as one coordinated unit. Old school Kegels do not give you the complete results you need.

A women's health physiotherapist can provide a personalized exercise plan, manual therapy if appropriate, and advice on pacing activities. Strengthening the pelvic floor and deep stabilizers supports the pelvis and often eases symptoms.

Quick daily tips summary:

• Rest when needed but avoid prolonged bed rest.
• Pace activities and accept help with household tasks.
• Practice deep breathing to reduce tension.
• Avoid high-impact exercise or movements that worsen pain.

When to Seek Professional Help

Contact your doctor, midwife, or a women’s health physiotherapist if:

• Pain limits daily activities, sleep, or mobility significantly.
• Symptoms worsen or do not improve with self-management.
• You experience bladder/bowel changes, severe numbness, or other unusual symptoms.
• Pain persists after birth.

Early physiotherapy is one of the most effective approaches for managing PGP. Most women recover well after delivery as hormone levels normalize and load decreases, though some benefit from continued rehab.

Key Takeaways for Pelvic Girdle Pain Relief

Pelvic girdle pain is common, treatable, and does not affect your baby. Combining movement modifications, good posture, supportive tools, gentle exercise (especially pelvic floor work), and professional guidance offers the best path to relief. Listen to your body, pace yourself, and seek support early so you can enjoy a more comfortable pregnancy.

Always consult your healthcare provider for personalized advice. This information is educational and not a substitute for professional medical care. 

Are You Struggling with PGP?

Are you or someone you know struggling with pelvic pain during pregnancy?

In these informative videos, I share essential pregnancy hacks to help you say goodbye to pelvic discomfort and enjoy your journey to motherhood.

From practical tips on posture and movement to effective stretches and exercises, we've got you covered!

Alleviate Pain

Learn how to alleviate pain and improve your overall comfort with expert advice and simple techniques that you can incorporate into your daily routine.

Whether you're in your first, second, or third trimester, these hacks are designed to provide relief and support your body as it changes.

Don't let pelvic pain hold you back.

Watch now to discover how to reclaim your comfort during pregnancy!

Did you know that it's so common that 25% of pregnant women will suffer from some kind of pelvic girdle pain through their pregnancy.

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

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

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 of the Best Exercises for Pelvic Pain Relief

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.

SUBSCRIBE TO MY Pregactive CHANNEL for FREE workouts >

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

Pelvic Pain Relief Video

Pelvic Pain after Walking

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.

Pain Relief at Night

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 stabilize 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 SPD.

Symptoms:

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

Seek Help

If your pelvic girdle pain continues after childbirth, your physiotherapist may recommend additional exercises to help strengthen the pelvic area.

Along with treatment, you should avoid lifting any heavy objects, climbing stairs, or standing for extended periods of time.

Resources

NHS - Pelvic pain in pregnancy
Official UK National Health Service page covering symptoms, causes, self-help tips, when to seek help, and management advice. Highly authoritative and frequently ranks at or near the top.

RCOG – Pelvic girdle pain and pregnancy
Royal College of Obstetricians and Gynaecologists patient information leaflet. Detailed, evidence-based guidance on symptoms, self-help measures, physiotherapy, and treatment options.

Pregnancy, Birth and Baby (Australian Government) - Pelvic girdle pain in pregnancy
Clear, comprehensive government health resource explaining what PGP is, symptoms, causes, home relief strategies, support garments, exercises, and when to get professional help.

Article review: Article updated and reviewed by Kerryn Boyle on 18/09/2026.