Pregnancy asks an incredible amount of your body. As your baby grows, your body adapts in remarkable ways to support them, but sometimes those changes can leave you feeling uncomfortable in ways you weren’t expecting.
Perhaps you’ve noticed a sharp pain when you turn over in bed, struggle to get out of the car, or find yourself avoiding the stairs because every step feels uncomfortable. Maybe you’re wondering if this is simply something every pregnant woman experiences.
If this sounds familiar, I want to reassure you that you’re not alone.
Pelvic girdle pain (PGP), sometimes still called Symphysis Pubis Dysfunction (SPD), affects around one in five women during pregnancy. It’s one of the most common musculoskeletal conditions in pregnancy, yet it’s also one of the most misunderstood.
The most important thing is, although pelvic girdle pain is common it isn’t something you should simply put up with. With the right support, most women can manage their symptoms well and continue to enjoy their pregnancy.
What is pelvic girdle pain?
Your pelvis is made up of three joints that work together to support your body and your growing baby. During pregnancy, changes in posture, balance, muscle function and the increasing demands placed on your body can affect how these joints move and work together.
Contrary to what many people believe, pelvic girdle pain isn’t simply caused by pregnancy hormones. We now understand it’s usually a combination of factors, including how your muscles support your pelvis, how your body moves and how much load your joints are managing.
The good news is that while pelvic girdle pain can make everyday life feel much harder, it doesn’t harm your baby. The aim here is to support you, reduce your pain and help you stay as active and comfortable as possible throughout your pregnancy.
How do I know if it’s pelvic girdle pain?
Every woman’s experience is different, but the symptoms often begin gradually.
You may notice pain:
- Around the pubic bone at the front of your pelvis.
- Across your lower back or buttocks.
- In your hips or groin.
- When turning over in bed.
- Walking, particularly over longer distances.
- Climbing stairs.
- Standing on one leg to get dressed.
- Getting in or out of the car.
Some women also describe clicking or grinding sensations around the pelvis or feel their legs simply don’t seem to move as freely as they used to.
It’s easy to dismiss these symptoms at first, particularly if they come and go. But if they’re beginning to affect your daily life, it’s worth mentioning them to your midwife. You don’t need to wait until the pain becomes severe before asking for help. You don’t have to struggle through it.
This is probably the biggest misconception I come across. So many women tell me they assumed pelvic pain was simply part of pregnancy and that nothing could be done until after the baby was born. As a result, they carry on working, looking after their families and pushing through the pain until everyday activities become overwhelming.
Thankfully that’s no longer the advice we give. The Pelvic, Obstetric and Gynaecological Physiotherapy (POGP) guidance highlights the importance of early assessment and individualised treatment. Seeking help sooner rather than later can often reduce pain, improve mobility and prevent symptoms from becoming more limiting as your pregnancy progresses. Pain definitely isn’t something you should simply learn to live with.
The importance of seeing a pelvic health physiotherapist
If there’s one message I’d love every pregnant woman to take away from this article is that pelvic girdle pain is treatable, and specialist support can make a huge difference. A pelvic health physiotherapist doesn’t just focus on the pain itself. They’ll assess how your body is moving, identify what’s contributing to your symptoms and create a personalised plan to improve your comfort, strength and confidence.
Treatment may include advice on movement, exercises to improve stability, hands-on treatment where appropriate and practical strategies to help you continue doing the things that matter most to you.
Many NHS maternity services now have dedicated pelvic health physiotherapists and some have specialist pelvic health midwives working alongside them. Access does vary across the country, so if these services aren’t available locally, there are many excellent private pelvic health physiotherapists with specialist training in pregnancy and postnatal care. As a specialist midwife, this is one of the first referrals I’d encourage if pelvic girdle pain is beginning to affect your everyday life. You don’t have to wait until you’re barely able to walk before asking for help.
Small changes can make a big difference
Alongside specialist support, there are lots of practical things you can do to reduce the strain on your pelvis. One of the simplest is to avoid standing on one leg where possible. Sitting down to get dressed, keeping your knees together when getting in and out of the car and avoiding movements that place uneven pressure through your pelvis can all help reduce discomfort.
It’s also worth thinking about how you pace your day. Many women notice they have a good day, catch up on everything they’ve been meaning to do and then spend the next day or so paying for it! Breaking larger tasks into smaller chunks, taking regular rests and listening to your body’s early warning signs can often help prevent painful flare-ups.
Staying active is still important, but it’s about finding movement that works with your body rather than against it. Gentle walking, swimming, pregnancy Pilates and exercises recommended by your pelvic health physiotherapist can all help maintain strength and support your pelvis. If an activity consistently increases your pain, it’s worth discussing this with your physiotherapist so they can help you adapt it.
Don’t underestimate the importance of rest
Night-time is often when pelvic girdle pain feels at its worst and turning over in bed can become surprisingly uncomfortable, leaving you dreading every movement.
Try placing a pillow between your knees and ankles when lying on your side. This helps keep your hips in a more neutral position and can reduce the strain on your pelvis while you sleep. When you need to turn over, keep your knees together and roll your whole body as one, rather than twisting through your pelvis. These are small adjustments, but they can make a meaningful difference to your comfort and help you get the rest your body needs.
Will pelvic girdle pain affect my birth?
This is a question I hear often, but reassuringly most women with pelvic girdle pain go on to have a straightforward vaginal birth. Having PGP alone is not usually a reason for an induction or caesarean birth, but that does depend on individual circumstances, and of course if it’s your preference then that should absolutely be supported.
Your midwife will support you to find comfortable positions during labour and help you avoid movements that place unnecessary strain on your pelvis. Talking about your symptoms during pregnancy means your birth team can plan with you and help you feel as comfortable and confident as possible.
What happens after birth?
For many women, pelvic girdle pain improves during the first few weeks after birth as the body begins to recover. However, if your pain continues after your baby arrives, please don’t ignore it. Ongoing support from a pelvic health physiotherapist can be incredibly effective, and early rehabilitation can help you return to everyday activities more comfortably. Looking after your own recovery is just as important as caring for your baby.
My advice as a specialist midwife
Pelvic girdle pain can be physically exhausting, but it can also take an emotional toll. When every movement hurts, it’s easy to feel frustrated, worried or even guilty that you’re not able to do the things you want to. Please know that your pain is real, it’s valid and most importantly, there is support available. You don’t need to wait until your symptoms become unbearable before asking for help and the earlier you seek advice, the more options there are to help you stay comfortable and active throughout your pregnancy.
I’ve supported many women who were worried they would spend the rest of their pregnancy in pain. Time and time again, I’ve seen the difference that reassurance, specialist physiotherapy and a personalised plan can make. You deserve that support too.
Find a pelvic health physiotherapist local to you: https://thepogp.co.uk/patients/physiotherapists/
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