Pregnancy brings joy, anticipation, and, for many women, unexpected aches. Some discomfort is expected as the body changes, but pain that makes it hard to walk, climb stairs, roll over in bed, or get out of a car is not something you simply have to put up with. One of the most common causes of this kind of pain is pelvic girdle pain (PGP).
Pelvic girdle pain affects a significant number of pregnant women, yet many suffer quietly because they have been told it is “normal” or “part of pregnancy.” While it is common, it is also treatable. The right physiotherapy can ease pain, protect your movement, and make the rest of your pregnancy far more comfortable. This guide explains what pelvic girdle pain is, why it happens, how to recognise it, and how physiotherapy helps.
What Is Pelvic Girdle Pain?
The pelvic girdle is the ring of bones at the base of your spine, made up of the two hip bones, the sacrum at the back, and the pubic joint at the front. These bones are connected by joints and strong ligaments. Normally they move only slightly, which gives your pelvis stability when you walk, stand, and carry weight.
During pregnancy, the body prepares for childbirth. Hormonal changes soften the ligaments, and the pelvic joints become more mobile. At the same time, your growing baby changes your centre of gravity and adds load to the pelvis. When the joints and muscles struggle to manage this extra load and movement, pain can develop around the pelvis. This is pelvic girdle pain.
It can begin at any time in pregnancy, though it often appears in the second or third trimester. Some women also experience it earlier, and in some cases it continues after delivery.
Common Causes and Contributing Factors
There is rarely a single cause. Pelvic girdle pain usually develops through a combination of factors:
Hormonal Changes
Pregnancy hormones, including relaxin, are believed to loosen ligaments and increase joint flexibility in preparation for birth. This helps the body adapt, but it can also make the pelvic joints less stable and more sensitive to stress.
Changing Posture and Weight
As the baby grows, your posture shifts, your lower back curves more, and the weight carried by the pelvis increases. These changes alter how forces travel through the pelvic joints.
Muscle Weakness and Imbalance
Stretched abdominal muscles, weakened deep core and pelvic floor muscles, and underactive glutes mean less support for the pelvis. Tight hip and back muscles often compensate and add further strain.
Uneven Movement Patterns
Activities that load one side of the pelvis more than the other, such as standing on one leg, climbing stairs, getting dressed while standing, or sitting with crossed legs, can aggravate the joints.
Previous Back or Pelvic Problems
A history of lower back pain, pelvic injury, or earlier pregnancy-related pelvic pain makes PGP more likely.
Other Contributors
Heavy physical work, carrying a toddler, lack of activity, previous trauma, and a baby’s position can also play a part.
Symptoms of Pelvic Girdle Pain
Pain can be felt in different places and often differs from one woman to another. Common signs include:
- Pain over the back of the pelvis, in the buttock, or just beside the base of the spine
- Pain at the front, over the pubic bone
- Pain in the groin, hips, or inner thighs
- Pain that spreads into the thigh, although it usually does not travel below the knee
- A clicking, grinding, or catching feeling in the pelvis
- Pain that worsens with walking, climbing stairs, standing on one leg, turning in bed, getting out of a car, or putting on trousers
- A feeling of instability or the pelvis “giving way”
- Pain that is worse at the end of the day or after a lot of activity
Is It Pelvic Girdle Pain, Lower Back Pain, or Sciatica?
Many women assume that all pain around the back and pelvis is “back pain,” but there are differences:
- Lower back pain is felt mainly in the spine, higher up around the waist. If your pain is mostly in the lumbar area, our guidance on lower back pain explains the usual causes and treatment.
- Pelvic girdle pain is felt lower, around the pelvic joints, buttock, or pubic bone, and is often triggered by single-leg or asymmetrical movements.
- Sciatica involves nerve pain, often sharp or burning, travelling down the leg, sometimes with tingling or numbness. You can read more about sciatica to see how it differs.
- Hip pain can also occur in pregnancy, and some women have more than one problem at once. See our guide on hip pain for the other common causes.
Because these conditions can overlap, a physiotherapy assessment is the best way to find out exactly what is going on.
How Physiotherapy Helps Pelvic Girdle Pain?
Physiotherapy is one of the most effective and safe ways to manage pelvic girdle pain during pregnancy. Treatment is tailored to your symptoms, stage of pregnancy, and daily routine. Our pregnancy physiotherapy care focuses on relieving pain, improving stability, and keeping you active and comfortable.
1. Careful Assessment
Your physiotherapist will ask about your pain, pregnancy, daily activities, and previous history. They will then examine posture, pelvic joint movement, muscle strength, and the way you walk, stand, and move. Specific tests help identify which joints are painful and which muscles are not supporting the pelvis well.
2. Gentle Manual Therapy
Safe, pregnancy-appropriate hands-on techniques can ease muscle tension, reduce joint irritation, and improve comfort. These are always adapted to your stage of pregnancy and position.
3. Targeted Exercises
Exercise is the foundation of long-term relief. A typical programme focuses on:
- Deep abdominal muscles to support the pelvis from the front
- Glutes and hip muscles to stabilise the pelvis during walking and standing
- Back and hip mobility to relieve stiff, overworked muscles
- Breathing and relaxation techniques to reduce muscle tension
Exercises are gentle, safe for pregnancy, and progressed carefully.
4. Pelvic Floor Awareness
The pelvic floor works closely with the deep core and pelvic joints. Learning to activate and relax these muscles correctly supports the pelvis, helps with bladder control, and prepares the body for birth. Our pelvic floor therapy can guide you with technique tailored to pregnancy.
5. Supports and Taping
A pelvic support belt, supportive garments, or taping can reduce pain by offering external stability, particularly during walking and standing. Your physiotherapist will advise whether this is suitable for you and how to use it correctly.
6. Posture and Movement Training
Learning how to move in ways that reduce stress on the pelvis can make a major difference. This includes advice on walking, standing, sitting, climbing stairs, lifting, and positions for rest and sleep. Where posture is a significant factor, posture correction helps retrain habits that load the pelvis unevenly.
7. Practical Advice for Daily Life
Simple adjustments to everyday routines, such as how you get out of bed, in and out of a car, or dress, can ease pain and protect the joints. Advice on managing work, household tasks, and preparing for labour may also be included.
Everyday Tips to Ease Pelvic Girdle Pain
While you arrange an assessment, these simple strategies can help:
- Move symmetrically. Avoid standing on one leg, and sit down to dress.
- Keep your knees together when turning in bed or getting in and out of a car, as if your legs are tied together.
- Take smaller steps and avoid wide strides when walking.
- Go one step at a time on stairs, leading with the stronger leg and avoiding rushing.
- Sleep with support. Lie on your side with a pillow between your knees and, if needed, one under your bump.
- Avoid sitting cross-legged or with legs twisted, and avoid sitting for very long without changing position.
- Carry loads evenly. Avoid carrying a heavy bag or child on one hip.
- Rest and pace yourself. Spread tasks through the day instead of doing everything at once.
- Stay active within comfort. Gentle walking, swimming, and approved pregnancy exercise generally help, but stop anything that increases pain.
When to Seek Medical Advice Urgently?
Pelvic girdle pain is common and manageable, but some symptoms need medical attention without delay. Contact your doctor or maternity care provider urgently if you experience:
- Vaginal bleeding or leaking fluid
- Reduced baby movements
- Severe or constant abdominal pain, or regular tightening
- Fever, burning when passing urine, or unusual discharge
- Painful swelling in one calf, with redness or warmth
- Severe headache, vision changes, or sudden swelling of the face or hands
Always tell your doctor about new or worsening pain so that other causes can be ruled out.
Will Pelvic Girdle Pain Go Away After Birth?
For most women, pelvic girdle pain improves in the weeks and months after delivery as hormones settle and the ligaments regain firmness. However, for some women it lingers, and the pelvic floor, core, and pelvic joints may need guided rehabilitation. If pain persists after birth, our postnatal physiotherapy supports recovery through assessment, strengthening, and a safe return to activity.
Conclusion
Pelvic girdle pain is common in pregnancy, but it is not something you must simply endure. Hormonal changes, shifting posture, muscle imbalances, and uneven movement patterns all contribute, and each of these can be addressed with the right guidance. Early assessment, safe exercise, supportive strategies, and practical daily advice can reduce pain and help you stay active and confident throughout pregnancy.
At Chembur Physiotherapy, our team provides caring, personalised support for expectant mothers, from the first signs of pelvic pain through to postnatal recovery. If pelvic girdle pain is affecting your comfort and daily life, book an assessment with Chembur Physiotherapy and take the first step toward a more comfortable pregnancy.
