Are you pregnant and feeling pain in your pelvis? Maybe it's an aching or sharp pain, or it feels like your pelvis is unstable? You're not alone. Many pregnant women experience this – it's called pelvic girdle pain (PGP). Recent research shows that a whopping 44% of women 1Source: PubMed in Australia get pelvic girdle pain during pregnancy, yet many suffer in silence, believing it's simply part of the journey.
But here's the good news: you don't have to put up with this pain. There are ways to manage it, and getting the right treatment can make your pregnancy much more comfortable. In this guide, we'll explain what PGP is, what causes it, and what you can do about it. You'll learn about treatments that work and simple ways to manage your pain at home.
What Is Pelvic Girdle Pain?
Pelvic girdle pain happens in the group of bones that make up your pelvis. Unlike regular back pain that just affects your spine, this pain can be felt in many areas – the front of your pelvis, your groin, your thighs, your hips, your lower back and buttocks.
During pregnancy, this pain can show up in different places. You might feel it in the joint at the front of your pelvis (called the pubic symphysis), or in the joints at the back of your pelvis (called sacroiliac joints) where your spine connects to your hip bones.
This pain can make everyday tasks difficult. Simple things like standing on one leg, walking up stairs, getting dressed, or even rolling over in bed can become painful. Many pregnant women say their pelvis feels loose or unstable. This isn't something you should ignore – it's a real condition that can make it harder to move around and enjoy your pregnancy.
Why Does It Happen During Pregnancy?
During pregnancy, your body goes through many changes. One major change happens around 10 weeks when your body starts making a hormone called relaxin. This hormone makes the ligaments (tough bands that connect bones) in your pelvis softer and stretchier to help your baby be born.
This stretching of ligaments is needed for giving birth, but it can make your joints feel loose and sore early in pregnancy. As your baby grows, your body leans forward more, which changes the way you walk and move. This puts more pressure on your back and pelvis, especially as you gain the added weight of your baby.
Your body also changes in other ways during pregnancy. Your belly muscles stretch out, your pelvic floor muscles work harder to hold everything up, and you might move around less than usual, which can make your bottom muscles weaker. All these changes can put extra stress on your pelvic joints.
You're more likely to get pelvic girdle pain during pregnancy if:
- You had back pain or pelvic pain in a previous pregnancy (about 4 times more likely 2 Source: PubMed)
- Other people in your family have had similar pain (about 4 times more likely 3 Source: PubMed)
- Your job involves standing for long periods or doing physical work
- It runs in your family genes
- You are already hypermobile (your joints have a wider-than-normal range of motion)
- You have a pendulum stomach or are carrying excess abdominal fat
How Common Is Pelvic Girdle Pain in Pregnancy?
In Australia, pelvic girdle pain during pregnancy is very common. A study of 780 pregnant women showed that almost half of all pregnant women get PGP 4Source: PubMed. So if you have this pain, you're definitely not alone.
The problem is that not many women get help for their pain. This needs to change, as help is available.
Most women start feeling this pain between weeks 14 and 30 of pregnancy, but it can start at any time and sometimes continues postpartum.
If you have pelvic pain during pregnancy, its important to be seen early on, for tips and tricks to ease your discomfort and further treatment to give you pain relief.
Treatment Options That Work
The good news is that there are several effective treatments for pelvic girdle pain.
Chiropractic Care
Many pregnant women in Australia see chiropractors to help manage their pain, often with great results. Chiropractors use gentle, safe techniques to help your joints work better and reduce pain in your pelvis and back. They don't just focus on stopping the pain right now, they also help your body move better throughout your pregnancy and prepare for giving birth.
Chiropractors do more than just adjust your joints. They also work on your muscles, teach you helpful exercises, and show you better ways to move and stand. They'll explain what's causing your pain and give you tips to manage it at home between visits.
Our team of experienced doctors is here to support you with gentle, pregnancy-safe treatments. Book an appointment today and start your chiropractic journey to a more comfortable pregnancy.
Pain Relief Methods
Simple pain relief methods can help you feel better quickly. You can use heat from hot water bottles or wheat bags (just keep them away from your belly), or cold from ice packs wrapped in towels.
Many women find it helps to switch between hot and cold. Our doctors will show you which method is the correct one for the area and pain you are experiencing.
Support Belts
Pregnancy belts that provide pelvic support can also help, especially if you spend a lot of time standing or have a physical job. These special belts are different from regular maternity bands, they're made specifically to support and stabilise your pelvis.
Here's some encouraging news: PGP usually gets better after you have your baby. About 83% of women feel better within 6 weeks after giving birth 5 Source: PubMed. So even though you might be uncomfortable now, there's a very good chance you'll feel much better soon.
Managing Your Pain at Home
While getting professional treatment is important, there are many things you can do at home to feel better and stay active. The main idea is to work within your comfort zone instead of pushing through pain.
Moving Around
Here are a few tips to help you feel better when you walk:
- Take smaller steps at a slower pace
- Try not to twist on one leg when turning
- On stairs, go one step at a time. Use your good leg first when going up, and your sore leg first when going down. Some women find it helps to go up stairs sideways.
Daily Tasks
Make simple changes to everyday activities:
- When getting dressed, sit down instead of standing on one leg.
- When getting in and out of the car, keep your knees together and move both legs at the same time. A helpful tip: put a plastic bag on the car seat to help you slide in and out more easily.
Sleeping Comfortably
- Sleep on your side with a pillow between your knees and ankles – this keeps your hips even and reduces pain.
- Put a small pillow under your belly for extra support.
- When turning over in bed, keep your body straight like a log rolling, rather than twisting.
For more tips, read our dedicated article on how to improve sleep during pregnancy.
Easy Exercises
Gentle movement helps keep you strong and flexible.
- Try pelvic tilts while sitting or standing – just rock your pelvis forward and back.
- Cat-cow stretches on your hands and knees are good for your back.
- Butterfly stretches with pillow support can help your hips feel better.
Our experienced chiropractors can show you how to safely perform these exercises.
Breathing
Deep belly breathing can help with both pain and stress. Simply breathe slowly into your belly instead of your chest. This helps you relax and gets more oxygen to you and your baby.
When Should You Get Help?
Please don't wait until your pain gets really bad to get help. The earlier you see a healthcare professional, the better chance you have of feeling better quickly.
It's time to see a professional if you have:
- Trouble with everyday activities like walking or using stairs
- Pain that makes it hard to get comfortable in bed
- Clicking or grinding feelings in your pelvis
- Pain that spreads to your thighs
- Pain that wakes you in the night
- Pain that affects your work or ability to care for your family
Remember, getting treatment during pregnancy is safe when you see qualified professionals who know how to care for pregnant women. You don't need to "push through" the pain – there are gentle treatments that can help you feel better.
Conclusion
Many women get pelvic girdle pain during pregnancy, but there's good news – it can be treated! Understanding what's happening to your body and knowing that help is available can make your pregnancy much better.
Our team has helped many women with pregnancy-related pain. We know it affects both your body and your emotions, and we're here to help you move better and feel more comfortable. You don't have to live with the pain – with the right help, you can enjoy your pregnancy more.
Book your appointment with one of our experienced doctors today to find relief and increase your quality of life during your pregnancy.
