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Pelvic Girdle Pain in Pregnancy: Practical Tips from a Prenatal Specialist Physiotherapist

Writer's picture: Anna Birch PhysioAnna Birch Physio

Pregnant lady lying on her side with her hand on her tummy

Pelvic girdle pain (PGP) affects 1/5 women during pregnancy, causing discomfort in the pelvic area, lower back, and hips. As your body changes during pregnancy, your pelvic joints, ligaments, are under increasing pressure and sometimes the muscles are not working as well to support & offload those structures. Many other factors feed into the pain– such as fear of movement (especially pain during previous pregnancy), stress, work dissatisfaction and sleep quality. Here are some practical tips to help manage pelvic girdle pain:


1. Keep Moving

While it may seem counterintuitive to move when you’re in pain, staying active can actually help relieve pelvic girdle pain. Gentle movement increases blood circulation, helps maintain muscle strength, and can reduce stiffness and discomfort in the pelvis. The key is to stay consistent with low-impact activities that don’t exacerbate your symptoms.

Activities to try:

  • Walking: A gentle walk within the tolerance of your symptoms can help e.g if you think you start to feel sore after 30 minutes walking, try 15-20 minutes.

  • Swimming: The buoyancy of water supports your body and reduces the pressure on your pelvis whilst allowing you to move.

  • Prenatal yoga: Yoga can help to mobilise your hips, pelvis and lower back and strengthen your core and pelvic floor, and help with overall body alignment.

  • Stationary cycling: Using a stationary bike can provide a good cardiovascular workout without impacting your pelvic joints.

Be sure to listen to your body—if a particular movement or exercise increases your pain, stop and try a gentler alternative.


2. Avoid/Minimise Aggravating Activities & Movements

Certain movements or activities can worsen pelvic girdle pain, so it’s important to minimise, modify or avoid themwhere possible. Common examples are walking longer distances (try and stick to distances you can tolerate), single leg movements like lunges or stairs, and movements that involve twisting your hips and pelvis.

Modifying your movements can help you reduce the intensity of pain. For instance, when getting in or out of the car, consider sitting down first and then swinging your legs in, or vice versa, to reduce the twisting motion.


3. Sleep Well Supported

Getting enough rest is essential during pregnancy, but pelvic girdle pain can make sleeping uncomfortable.

Tips for better sleep:

  • Use pillows for support: Place a pillow between your knees to keep your hips aligned and reduce strain on the pelvis. You may also want to place a pillow under your abdomen to support the weight of your growing baby.

  • Consider a pregnancy pillow: These pillows are designed to support your back, hips, and abdomen, helping to alleviate pressure on your pelvis while you sleep.

Creating a comfortable sleep environment with the right support can make a significant difference in the quality of your rest and reduce pelvic pain.


4. Log Roll Out of Bed

One of the most common activities that can aggravate pelvic girdle pain is getting in and out of bed. The “log roll” method is a technique that helps you move more safely and reduce strain on your pelvis when transitioning from lying to sitting or standing.

How to perform the log roll:

  • Lie on your back and keep your knees bent.

  • Roll onto your side as one unit (head, shoulders, and hips move together), keeping your spine straight.

  • Use your arms to push yourself into a seated position while keeping your knees together. This helps avoid the twisting motion that can exacerbate pelvic pain.

  • Stand up slowly, using your legs for support rather than your back or pelvis.

This technique minimises the strain on your pelvic joints and reduces the chances of triggering pain during these everyday movements.


5. Strengthen Core, Pelvic Floor & Hip Muscles

Strong core, pelvic floor, and hip muscles help providing stability to the pelvis which can reduce pain. Strengthening these areas helps support your growing baby, maintain good posture, and prevent overloading the pelvic joints.

Exercises to consider:

  • Pelvic floor exercises: These exercises strengthen the muscles responsible for supporting the pelvic organs and maintaining bladder control. Download the NHS ‘Squeezy App’ for more information on how to do the exercises and the tools to get started.

  • Core exercises: Core-strengthening exercises are helpful to work your tummy muscles as the grow around you baby.

  • Hip strengthening: Strengthening the muscles around your hips can provide added stability to the pelvis. Exercises like clamshells, bridges, and side leg raises target the glutes and hip muscles.


Final Thoughts

Remember that every pregnancy is different, and it’s important to listen to your body. If your symptoms are severe or persistent, seek support form a pregnancy or prenatal specialist physiotherapist, such as Anna Birch (Bury St Edmunds, Suffolk) for advice on how to manage these symptoms and prevent them for worsening as pregnancy progresses. You will be assessed individually and given specific advice and exercises, and hands on physiotherapy treatments such as massage and joint mobilisations can be used to help with the pain.

Anna offers appointment in clinic at The Self Centre (Bury St Edmunds, Suffolk), and also home physiotherapy/home visits.

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