How to Relieve Pelvic Pain During Pregnancy

It’s no secret that pregnancy brings a lot of changes to a woman's body. As your body shifts and adapts to support new life, it can be both exciting and overwhelming. One common discomfort many expectant mothers experience is pelvic pain. 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.

If you're wondering how to relieve pelvic pain during pregnancy, you're not alone. It’s important to understand that pelvic pain can be caused by a variety of factors, and it’s completely normal for many women to experience it at different stages. To help ease your mind, this guide will cover the causes and symptoms of pelvic pain during pregnancy, along with some practical tips for relieving it and ensuring you feel as

What Is Pelvic Pain?

The pelvis or groin refers to the lower half of the torso, approximately including the lower stomach and down 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.

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. 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 in order 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:

• Pressure in the uterus or groin
• Hip pressure
• Ligament pain
• Back pain
• Pain that spreads or radiates
• Soreness
• Sharp, stabbing pain
• A stretching feeling
  

Uncomfortable as it may be, most of the time this is completely normal and no cause for concern.

Symptoms of Pelvic Pain During Pregnancy

While pelvic 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:

• Intense, sudden spasms in your abdomen or hip area.

• Pain on the right side.

• Pain triggered or made worse by activities such as coughing or sneezing, laughing, turning over in your bed, standing up too fast, or other sudden movements

(Note that all of the above are most commonly round ligament pain symptoms.)

Additional pelvic pain symptoms include:

• Cramping similar to menstrual cramps
• Groin discomfort
• Low back pain that may radiate into the abdomen, groin area, thigh, and/or leg
• Shooting pain in the lower pelvis area
• Hearing or feeling a snapping, clicking, or grinding in the lower pelvis area
• Fatigue
• Pain during sex
• Electric shock-like sensations in the vagina or groin area

Find ways to relieve back pain during pregnancy.

When Does Pelvic Pain Occur During Pregnancy?

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 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:

• Pain when walking

• Ovary pain when sneezing

• Pelvic pain when lying down

• Pelvic pain when rolling over in bed

• Pelvic pain when standing up

• Pelvic pain when sitting down

Some common causes of pelvic pain during pregnancy include:

• Pelvic pressure: As your baby grows, the added weight can create pressure on your uterus and pelvis, especially when standing or walking.

Learn more: Lola&Lykke Experts Answer: What happens to your core during pregnancy?

• Round ligament pain: The stretching of the round ligament, which connects the uterus to the groin, can cause sharp or stabbing pain, particularly with movement. This type of pain often subsides by the 24th week.

• Symphysis Pubis Dysfunction (SPD): This condition, caused by loosened or uneven pelvic joints, can lead to severe discomfort in the pubic bone, lower back, and perineum. Activities like walking, climbing stairs, or spreading your legs can worsen the pain.

While pelvic pain can be uncomfortable, it is often a normal part of pregnancy as your body adjusts. Many effective methods for relieving pelvic pain are available, but if the pain becomes severe or significantly impacts your daily life, consult your healthcare provider.

How to Relieve Pelvic Pain During Pregnancy

Use a Pregnancy Support Belt

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 belly support in the form of a dedicated 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 stabilize your abdomen, keeping your body aligned properly throughout your pregnancy.

Learn more: 3 Reasons Why You Should Wear a Pregnancy Support Band During a Workout & Lola&Lykke Core Relief Pregnancy Support Belt

Use a Pregnancy Pillow

Another 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.

Lay Down

When dealing with pelvic pain, finding the right positions to relieve pelvic pain during pregnancy can provide much-needed comfort. One effective approach for round ligament pain is to lay 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.

Physical Therapy

Seeing a professional like 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. Physical therapists can help alleviate discomfort, improve mobility, and prepare your body for childbirth through tailored exercises and techniques.

They can also assist with pelvic floor exercises, which are essential for strengthening muscles that support the bladder, uterus, and bowels, potentially preventing issues like incontinence. Additionally, options like osteopathy, aromatherapy, acupuncture, and physiotherapy are worth considering to support your well-being during this time.

Read more: Maternity Physio's Top Tips To Stay Fit During Pregnancy

Pelvic Floor Exercises

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. A great way to relieve round ligament pain in particular, gentle stretching, water aerobics, prenatal yoga, pelvic tilts, and Kegels are all a fantastic way to strengthen your pelvic floor and abdominal muscles to help your body withstand the demands of pregnancy.

Learn more: Benefits of working out while pregnant.

Take a Warm Bath

While it isn’t a good idea to take a hot bath, taking a warm bath can have a very soothing effect, helping to relax your muscles and relieve some of the pressure from your pelvis. As long as the temperature of the water is not above 40 degrees, your baby will just be fine - and you’ll be blissfully relaxed. Another option is to take a shower and let the water hit your back.

Sit Down to Get Dressed

Because standing on one leg and spreading your legs wide apart are both capable of making your pelvic pain worse, it’s a good idea to sit down when you get dressed, especially when doing an activity such as putting on pants.

Relaxation Techniques

Rest and relaxation are 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 pain.

Relaxation Techniques to Try:

Warm Baths and Showers: While it’s best to avoid hot baths, a warm bath (kept below 40°C) can work wonders. It helps relax your muscles, eases pelvic pressure, and offers a moment of blissful calm. Does a bath help pelvic girdle pain? Absolutely, as the warmth can soothe discomfort and promote relaxation. If a bath isn’t an option, try standing under a warm shower and letting the water cascade over your back for a similar effect.

Meditation: Practicing mindfulness or guided meditation can reduce stress and improve overall mood. Even a few minutes a day can help you feel more centered.

Yoga:  Prenatal yoga focuses on gentle stretching and breathing exercises, which can alleviate physical tension and enhance flexibility, especially in preparation for childbirth. It’s also an effective way to stretch your pelvis while pregnant, helping to create space and ease discomfort.

Deep Breathing: Breathing deeply and slowly not only calms your mind but also increases oxygen flow, helping to relax tight muscles and improve circulation.

Side-Lying Rest: Lie on your side with a pillow between your knees for support. This position can ease pressure on your lower back and pelvis.

Pelvic Tilts: Perform gentle pelvic tilts while seated or on all fours to reduce back tension.

Foot Soaks: Soaking your feet in warm water can help reduce swelling and provide a comforting moment of self-care.

What to Avoid Doing When You Have Pelvic Pain During Pregnancy

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:

• Wearing high heels or otherwise uncomfortable or unsupportive shoes

• Engaging in high-impact or strenuous activities that add pressure on the pelvic floor.

• Taking triggering positions such as those that require you to open your legs wide like getting out of a car. Be especially careful when getting dressed, turning over in bed, and engaging in pushing or pulling motions.

• Standing for extended stretches of time

• Using a heating pad or a hot tub, which may not be safe for your pregnancy

• Taking pain relievers like aspirin and ibuprofen, which carry a bleeding risk. Tylenol is generally considered to be safe for pregnant women, though you may want to confirm with your doctor before taking it.

• Using muscle rub treatments, which often have ingredients like aspirin and ibuprofen that can be absorbed through the skin.

• Doing sharp, quick movements, turns at the waist, twisting, and bending

• Lifting heavy weights

• Climbing up stairs quickly or taking more than one step at a time

• Sitting on the floor

• Carrying a child on one hip or carrying things with only one hand

• Tossing and turning in bed

• Standing on one leg

• Crossing your legs

• Vacuuming

When to See a Doctor

Pelvic 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 pain, may indicate a need for medical attention. You should contact your doctor if you experience:

• Persistent or worsening round ligament pain

• Intense or extreme round ligament pain

• Vaginal bleeding

• Severe pelvic pain during the first trimester

• Sharp pelvic pain during the third trimester

• Fever and/or chills

• Dizziness or fainting

• Severe headache

• Sudden swelling of the face, hands, or feet

• Persistent nausea and/or vomiting

• Unusual discharge (watery, greenish, or bloody)

• More than four contractions in an hour for two consecutive hours

• Chest pain

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.

The Bottom Line

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. Prioritize 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 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. You’ve got this, mama!

Need more guidance about pregnancy, postpartum, or breastfeeding? The Lola&Lykke Experts are here to help, free of charge.