Top Tips from a Physiotherapist on How to Manage Pelvic Girdle Pain During Pregnancy
Pelvic girdle pain (PGP) is a very common condition that occurs during pregnancy, affecting many women at some stage throughout their journey. It can range from mild discomfort to significant pain that impacts walking, sleeping, exercise, and everyday activities. The good news is that with the right support and strategies, pelvic girdle pain can often be managed very effectively.
As a women’s health physiotherapist, one of the most important things I remind women is that pain during pregnancy should not simply be “pushed through.” Early management can make a big difference in helping you stay comfortable and active throughout pregnancy.
What Is Pelvic Girdle Pain?
Pelvic girdle pain refers to pain around the joints and ligaments of the pelvis. You may feel discomfort at the front of the pelvis near the pubic bone, through the hips or groin, or around the lower back and buttocks. Some women describe it as a sharp, stabbing pain, while others experience aching, heaviness, or instability.
Hormonal changes, altered posture, increased joint mobility, and the growing demands placed on the body during pregnancy can all contribute to pelvic girdle pain.
Common triggers include:
Rolling over in bed
Walking for long periods
Climbing stairs
Standing on one leg
Getting in and out of the car
Carrying toddlers or heavy bags
Keep Moving — But Modify Your Activities
While rest may feel tempting, complete inactivity can sometimes worsen pelvic girdle pain. Gentle movement helps maintain strength, circulation, and joint support.
The key is to modify activities rather than stop moving altogether.
Helpful options may include:
Gentle walking on even surfaces
Swimming or hydrotherapy
Pregnancy Pilates
Low-impact strength exercises
Stretching and mobility work prescribed by your physiotherapist
Try to avoid movements that place uneven pressure through the pelvis, such as standing on one leg while getting dressed or sitting cross-legged for long periods.
Prioritise Good Movement Habits
Small changes to daily habits can significantly reduce strain on the pelvis.
Some practical tips include:
Sit down to get dressed
Keep your knees together when getting in and out of bed or the car
Take smaller steps when walking
Avoid heavy lifting where possible
Use supportive footwear
Change positions regularly rather than standing for long periods
Many women also find placing a pillow between the knees while sleeping improves comfort overnight.
Strengthen Your Core and Pelvic Floor
Your deep core muscles and pelvic floor play an important role in supporting the pelvis during pregnancy. When these muscles are functioning well, they can help improve stability and reduce discomfort.
A women’s health physiotherapist can guide you through safe, pregnancy-appropriate exercises tailored to your symptoms and stage of pregnancy. This is important because not all exercises suit every woman, and some movements may aggravate pain if performed incorrectly.
Gentle strengthening programs often focus on:
Deep abdominal activation
Pelvic floor coordination
Glute and hip strength
Postural control
Breathing patterns
Consistency is usually more important than intensity. Small amounts of regular exercise often provide better results than occasional strenuous workouts.
Use Supportive Equipment if Needed
For some women, additional support can provide relief during daily activities.
This may include:
Pregnancy support belts
Compression garments
Supportive pillows
Heat packs for muscle tension
A properly fitted pelvic support belt may help to provide comfort and additional support when walking or standing. Your physiotherapist can advise whether this is appropriate for you and ensure correct fitting.
Listen to Your Body and Pace Yourself
One of the biggest challenges with pelvic girdle pain is the “good day, bad day” cycle. It is common to feel better, overdo activities, and then experience increased pain afterwards.
Pacing yourself can help break this cycle.
Try to:
Spread heavier tasks throughout the week
Take regular rest breaks
Alternate activity with rest
Avoid pushing into significant pain
Ask for help when needed
Remember that pregnancy places significant demands on the body, and it is okay to slow down.
When to Seek Help
If pelvic pain is affecting your sleep, mobility, exercise, or daily function, it is worth seeking professional support. Early treatment can often prevent symptoms from worsening and help you feel more confident throughout pregnancy.
A women’s health physiotherapist can assess your movement patterns, identify contributing factors, and create an individualised management plan to support you during pregnancy and prepare you for birth and recovery afterwards.
Pelvic girdle pain may be common, but that does not mean you have to simply put up with it. With the right advice, movement strategies, and support, many women are able to stay active, comfortable, and confident throughout pregnancy.