It’s no secret that pregnancy brings a lot of changes to a woman's body. One common discomfort many expectant mothers experience is pelvic girdle pain (PGP). While aches and pains are a normal part of pregnancy, the pressure you may feel in your pelvis can be concerning, especially when it’s more intense.
Pelvic girdle pain in pregnancy is a common condition that affects up to 1 in 5 pregnant women. When joints and ligaments become less stable around the pelvis, it causes pain in the hips, lower back, groin, and pelvic area. Pelvic girdle pain isn’t harmful to your baby, and it can be managed with physiotherapy, a pregnancy support band, exercise, and movement adaptations.
Formerly called SPD, pelvic girdle pain refers to the lower half of the torso, approximately from the lower abdomen to the upper thighs, where your abdomen ends and your legs begin. Anatomically speaking, the pelvis comprises a few different bones, including the ilium (hip bones), sacrum (lower spinal area), coccyx (tailbone), and pubic bones. Pelvic girdle pain affects these joints and surrounding muscles.
As you can imagine, this area is one of the parts of your body that will change most throughout your pregnancy, as this is where your uterus is located. PGP is a common pregnancy condition, and not harmful to your baby. However, your pelvis has a big role to play to allow for your body to grow a baby, including supporting the baby’s weight and physically separating to allow the baby to pass through your birth canal.
With this and all of the resulting stretching of the pelvic muscles, ligaments, and skin, it’s not unusual for women to experience pelvic muscle pain and other uncomfortable sensations during pregnancy. This can include:
Uncomfortable as it may be, most of the time this is completely normal and no cause for concern. Pelvic girdle pain symptoms can be managed and treated to ease any discomfort.
While pelvic girdle pain during pregnancy is different from mother to mother, especially as there are so many potential causes, understanding the symptoms can help you identify ways to reduce pelvic pain and find relief. Some symptoms that tend to recur include:
Note that all of the above are most commonly round ligament pain symptoms.
Additional pelvic girdle pain symptoms include:
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During pregnancy, your body produces more relaxin, a hormone that relaxes your ligaments to allow your body to stretch to accommodate your growing baby. As your baby grows, your centre of gravity will change, and there is an increased strain on your pelvis. This rapid change during pregnancy will contribute to pelvic girdle pain, and symptoms can start to present.
As you progress through your pregnancy, you must be mindful of your posture and how you move. Even simple movements can become harder or more uncomfortable, especially if you’re experiencing pelvic girdle pain symptoms. Being more cautious of your posture and movements can also help to reduce discomfort.
If you have experienced PGP in previous pregnancies, you may get the same symptoms again but it can start earlier or become more intense if it is left untreated. Sharing this information with your midwife can help them to support you to manage pelvic girdle pain in subsequent pregnancies.
Most often, pelvic pain will occur toward the middle and end of your pregnancy as your baby grows larger and your body changes the most in preparation for labour. Pelvic girdle pain can start in the second semester and grow more intense in the third. However, some women also experience pelvic pain in their first semester, although this is less common.
If you experience severe abdominal pain in your first trimester, you should speak to your doctor immediately, as it could be a sign of miscarriage or another medical condition requiring attention.
Pelvic pain during pregnancy may occur in specific situations, such as:
While pelvic girdle pain can be uncomfortable, it is often a normal part of pregnancy as your body adjusts. Many effective methods for relieving pelvic girdle pain are available, but if the pain becomes severe or significantly impacts your daily life, consult your healthcare provider.
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If your pelvic pain is caused by the pressure of your baby’s weight on your groin, it can be incredibly helpful to get pregnancy support belt. Completely safe to wear for you and your baby, the best pregnancy support belt can ease your pain by lifting the weight of your baby and relieving the pressure on your joints, ligaments, and bones. This way, you’ll be much more comfortable doing day-to-day activities such as walking and exercising. It will also correct your posture and stabilise your abdomen, keeping your body aligned properly throughout your pregnancy.
Learn more: The Best Abdominal Bands for Pregnancy Support: What to Look For & Why It Matters
A useful tool that can help relieve some of your pelvic pain is the pregnancy pillow, especially if you like to sleep on your side. Without a pillow between your legs, sleeping on your side can drag your hip down, causing pelvic discomfort. A pregnancy pillow, or even just putting a regular pillow between your legs, can relieve pressure on your pelvis by propping up your knees and keeping your hips parallel to each other.
When dealing with pelvic girdle pain, finding the right positions to relieve pelvic girdle pain during pregnancy can provide much-needed comfort. One effective approach for round ligament pain is to lie down on the side that’s causing you discomfort. This position often helps ease pelvic pressure. However, if lying down or switching positions seems to worsen your pain, it might be a sign of Symphysis Pubis Dysfunction, and it’s worth discussing with your healthcare provider.
Use the ‘log-roll technique’ when getting in and out of bed to support your bump. Using this technique can prevent putting pressure on your hips and pelvis as you lie down, which makes it far easier to get comfortable.
Break down daily movements and pause before you rush into them. The difference could mean feeling less pain and being more mobile as your pregnancy progresses.
Seeing a chiropractor or massage therapist trained in helping pregnant women can be a tremendous help, as these people can offer treatments such as pregnancy massage that provide much-needed relief. Physical therapy, in particular, can be incredibly beneficial during pregnancy and postpartum. Physiotherapists can help alleviate discomfort, improve mobility, and prepare your body for childbirth through tailored exercises and techniques.
Read more: Maternity Physio's Top Tips To Stay Fit During Pregnancy
Exercising during your pregnancy has a double utility: not only can it relieve pelvic pain, but it can also prevent it from happening in the first place. Rest is also essential for your well-being, especially during pregnancy. Give yourself permission to slow down and recharge. If you feel the need, lie down or take a warm bath during the day to soothe your body and mind. Enlist your partner or loved ones to help with daily chores, particularly those that may aggravate pelvic girdle pain.
There are certain things that it is best to avoid doing when you experience pelvic pain during pregnancy, as they can make the pain more intense or frequent. These include:
Pelvic girdle pain during pregnancy is a common experience, often caused by pelvic pressure, round ligament stretching, Symphysis Pubis Dysfunction, or Braxton Hicks contractions. While these discomforts can be unpleasant, they’re generally not harmful to you or your baby. However, it’s important to pay attention to your body and seek medical advice if something doesn’t feel right.
Certain symptoms, when paired with pelvic girdle pain (PGP), may indicate a need for medical attention. You should contact your doctor if you experience:
While pelvic pain is often a natural part of your body adapting to pregnancy, these symptoms could point to something more serious and should not be ignored.
Pregnancy is a unique journey filled with changes, both wonderful and challenging. But at the same time, it’s important to remember that you don’t have to suffer in silence. Prioritise rest, explore physical therapy, and embrace relaxation techniques to ease discomfort. Taking care of yourself isn’t just good for you; it’s also the foundation for a healthy, happy pregnancy. So, listen to your body, seek support when needed, and enjoy this special time as much as possible.
If you’re experiencing pelvic girdle pain but no concerning symptoms, it may help to remember that your body is undergoing rapid changes to support your growing baby. Some discomfort is part of this process, but you’re stronger than you think, and you’ll get through it with the right support.
Need more guidance about pregnancy, postpartum, or breastfeeding? The Lola&Lykke Experts are here to help, free of charge.
It can feel like a clicking or grinding sensation in your groin. Some women note a ‘dead ache’ feeling in their lower back, hips, and sometimes spreads to your thighs.
Pelvic girdle pain (PGP) usually starts in the second trimester when your bump starts to grow rapidly. As you get closer to your due date, the weight of your baby is increasing which can add even more pressure to your lower body, affecting your posture too. Some women experience pelvic girdle pain from the first trimester, although this is more common for women who have experienced pelvic girdle pain in previous pregnancies or are carrying multiple babies.
No. Your baby is growing and developing in the womb and is completely untouched by any symptoms of pelvic girdle pain you might be experiencing. If you start to notice any other symptoms mentioned above, in our section about when to speak to your doctor, seek medical advice in the first instance.
HSE explains that pelvic girdle pain symptoms improve after giving birth but it’s important to maintain treatments and movement adjustments in the weeks following the birth. They advise you to move around often and be aware of your posture when you are feeding.
Yes, however it is advised to take smaller steps so you do not widen your step too far, which could lead to further discomfort. Use pain relief (checked by your doctor first) to manage any pain and do your best to remain active using recommended exercises for pelvic girdle pain.
Yes! A pregnancy support belt gently lifts your bump to alleviate pressure on your pelvis, hips, and lower back. The reduced pressure can reduce discomfort that is often felt in women who experience pelvic girdle pain.
Explore Lola&Lykke’s Pregnancy Core Relief Support Belt and postpartum range.
Please Note
The information shared in this article is intended for general educational purposes only and should not replace medical advice, diagnosis, or treatment from a qualified healthcare professional. Every pregnancy, recovery, and feeding journey is different. If you have concerns about your health, your baby’s health, or any symptoms mentioned in our blogs, please speak with your doctor, midwife, or healthcare provider before making changes to your care routine.
