Pelvic Girdle Pain in Pregnancy: What It Is and How to Relieve It
Finding it painful to walk, roll over in bed, or even put your socks on during pregnancy? You’re not alone, and it’s not something you just have to live with.
Pelvic Girdle Pain (PGP) is a common but often misunderstood condition that affects 1 in 5 pregnant women. It can feel like a deep ache, a sharp stab, or even a grinding sensation around the pubic bone, hips, buttocks, or lower back. And while it’s a natural result of the body preparing for birth, that doesn’t mean it should be ignored.
At Body Zest, we see many women in our Surrey clinic struggling with PGP, often after being told it’s “just part of pregnancy.” But here’s the truth:
PGP is real, it’s treatable, and support is available.
What Causes Pelvic Girdle Pain?
PGP is caused by changes in the way the pelvic joints move during pregnancy. This can happen due to:
Hormonal changes, especially relaxin, which loosens ligaments
Weight distribution and postural changes as the bump grows
Muscle imbalance or previous pelvic or back issues
These changes can cause strain and instability in the joints around the pelvis, particularly the sacroiliac joints and the pubic symphysis, leading to pain and dysfunction.
Signs You Might Have PGP
Pain at the front of the pelvis (pubic bone)
Pain at the back of the pelvis (one or both sides of the lower back)
Pain that worsens when walking, climbing stairs, turning in bed, or standing on one leg
Clicking or grinding sensations in the pelvis
6 Ways to Reduce Pelvic Girdle Pain in Pregnancy
The good news? With the right approach, PGP can be managed and often improved significantly. Here are the six most important tips:
1. Seek Hands-On Treatment Early
Seeing an osteopath with experience in pregnancy can help restore balance and ease pain. At Body Zest, we use gentle, hands-on techniques to support pelvic alignment and reduce strain.
2. Modify How You Move
Avoid activities that aggravate the pelvis, such as standing on one leg, crossing legs while sitting, or twisting your body. Try keeping your knees together when getting in and out of bed or the car.
3. Use a Pelvic Support Belt
A maternity pelvic belt can provide stability and relieve pressure on painful joints, especially during walking or prolonged standing. Ask your practitioner for a trusted recommendation.
4. Do Gentle, Targeted Exercises
Strengthening your glutes, core, and pelvic floor can help support your pelvis from within. Exercises like pelvic tilts, side-lying leg lifts, and bridges can be helpful, but they must be tailored to your body and symptoms.
5. Support Your Posture and Sleep Position
Sit on firm chairs with good back support and avoid slumping. At night, sleep on your side with a pillow between your knees and another under your bump to keep the pelvis aligned.
6. Don’t Push Through the Pain
It’s easy to feel like you “should” stay active, but with PGP, pacing is key. Rest when needed, break up walks or errands into shorter sessions, and listen to your body.
When to Seek Help
If pelvic pain is interfering with your daily life - walking, sleeping, or simply feeling like yourself, don’t wait. Early treatment can reduce discomfort, prevent worsening, and help you feel more confident in your body as you prepare for birth.
At Body Zest, our team is here to support you with expert pregnancy osteopathy and personalised care, whether you’re in your first trimester or nearing your due date.
You don’t have to just put up with pelvic pain in pregnancy. There is help. And you deserve it.
📍 Based in Surrey? Book your pregnancy osteopathy appointment today »