Understanding Pelvic Girdle Pain in Pregnancy

Randa
Oct 1
3 min read

What it is, why it happens, and how to manage it with care

If you're feeling sharp, aching, or even radiating pain in your pelvis, hips, or lower back during pregnancy, you're not alone, and it's not just “part of being pregnant.” What you might be experiencing is Pelvic Girdle Pain (PGP), and it affects as many as 1 in 5 pregnant people.

The good news? With the right support and tools, you can find relief, restore balance, and move through your pregnancy with more comfort and confidence.

What Exactly Is Pelvic Girdle Pain?

Pelvic Girdle Pain refers to discomfort or instability in the joints of the pelvis, particularly the sacroiliac joints (at the back of the pelvis) and the pubic symphysis (at the front).

PGP can feel different from person to person, but common sensations include:

Sharp or stabbing pain across the pubic bone
A deep ache in the hips or groin
Pain radiating down the inner thighs or legs
Clicking or grinding sensations in the pelvis
Difficulty walking, climbing stairs, getting in/out of bed, or putting on trousers

These symptoms often get worse with weight-bearing activities or after long periods of standing or sitting.

Why Does Pelvic Girdle Pain Happen?

Several natural changes in pregnancy contribute to PGP:

1. Hormones (especially relaxin)

Your body produces relaxin to soften ligaments and prepare the pelvis for birth. While necessary, it can also make the joints less stable and more prone to movement-related discomfort.

2. Postural shifts

As your bump grows, your centre of gravity changes. This can place extra strain on your lower back, hips, and pelvis, especially if one side is compensating more than the other.

3. Muscle imbalances

Weaker core and glute muscles may make it harder for your body to support pelvic alignment, leading to overuse or tension in other areas.

How Can You Ease Pelvic Girdle Pain?

While every body and pregnancy is different, here are some safe and supportive approaches you can try:

Gentle, Targeted Movement

At Blume Wellness, we offer pelvic-friendly yoga flows through our Dream Yoga for Pregnancy & Postnatal Membership. These classes are carefully designed to:

Strengthen the glutes and deep core
Release tension from the hips and lower back
Support postural alignment
Offer grounding, soothing breathwork

✨ Try: Our Pelvic Stability Flow inside the Dream Yoga library, it’s perfect for strengthening without strain.

Support Belts or Pelvic Braces

Maternity support belts can provide gentle compression and stabilisation, especially during longer walks or while standing. These are not a cure, but they can help manage symptoms by reducing excessive movement in the pelvis.

Daily Habits to Help

Small changes to your daily routine can prevent aggravating the joints:

Avoid standing on one leg (e.g., when getting dressed)
Keep knees together when getting in/out of bed or the car
Sit down to get dressed or tie your shoes
Sleep with a pillow between your knees for pelvic alignment
Switch sides when carrying a toddler, bag, or baby bump

Learn Supportive Birthing Positions

Our Birthing Positions Poster Pack (available as an instant download) is filled with visual, printable guides to upright, supported positions that can:

Reduce pressure on the pelvis
Encourage optimal baby positioning
Be used safely during both pregnancy and labour

These can be displayed at home, packed in your hospital bag, or used during birth preparation sessions.

flat lay of birthing positions poster pack — Instant Download Birthing Positions Poster Pack

See a Pelvic Health Physiotherapist

If pain becomes persistent, worsens, or impacts your daily life, please seek professional support. A pelvic health physio can assess your alignment, movement patterns, and muscle engagement and create a personalised plan just for you.

You’re not imagining it. You deserve support. And the earlier you seek help, the more options you have for feeling better.

You Don’t Have to “Push Through It”

At Blume Wellness, we believe pregnancy should feel supported, not something to endure. Pelvic Girdle Pain is common, but it’s not just “normal” or something you have to accept without help.

By listening to your body, using informed tools, and leaning into gentle movement, you can reduce discomfort and reconnect with your pregnancy journey.