Pelvic Girdle Pain in Pregnancy: What’s Going On and How Physiotherapy Can Help
Pelvic Girdle Pain (often called PGP) is incredibly common during pregnancy. For some, it feels like a dull ache across the lower back or buttocks. For others, it can present as a sharp, stabbing sensation around the pubic bone or hips, particularly when turning in bed, climbing stairs, or sliding out of the car.
If you’ve been told "it’s just part of pregnancy" or you're feeling unsure if what you’re experiencing is normal, you are not alone.
What is Pelvic Girdle Pain?
Your pelvic girdle is a ring of bones held together by three main joints:
Two sacroiliac (SI) joints at the back (where the pelvis meets the base of the spine).
The pubic symphysis at the front.
During pregnancy, these joints are asked to do a lot more heavy lifting. As your body changes, your pelvis must adapt to support a growing baby, shifts in your center of gravity, and new postural demands. PGP occurs when these joints become more sensitive or feel less supported during everyday movements, such as walking or standing on one leg.
Why does pregnancy increase pelvic pain?
There isn’t one single culprit; rather, it’s usually a combination of factors:
Hormonal Changes: Pregnancy hormones help prepare your body for birth by softening connective tissues and ligaments. While this is a necessary process, it can mean pelvic joints move slightly more than usual. Additionally, changes in oestrogen can increase the sensitivity of your pain receptors, making discomfort feel more intense.
Shifts in Load and Posture: As your baby grows, your centre of gravity moves forward. The muscles in your pelvis, hips, and trunk have to work overtime to keep you balanced and moving comfortably.
Muscle Coordination: The pelvic floor, deep abdominals, diaphragm, and hip muscles act like a support system for your pelvis. During pregnancy, this coordination can get "out of sync," leaving the joints feeling less stable during movement.
What does PGP feel like?
PGP feels different for everyone, but common signs include:
Pain in the buttocks, hips, groin, or pubic bone.
Discomfort when walking, climbing stairs, or standing on one leg.
Difficulty rolling over in bed or getting in and out of the car.
Pain that eases with rest but flares up with activity.
PGP is not a sign that your body is "damaged," nor does it mean your pelvis is permanently unstable.
How Pelvic Health Physiotherapy can help
Physiotherapy focuses on supporting your body through the remainder of your pregnancy, rather than asking you to "just push through" the pain.
Individual Assessment: We look at how your pelvis, hips, and pelvic floor are working together. The goal is to identify exactly what triggers your symptoms and what brings relief.
Targeted Exercises: Rather than generic workouts, we use specific exercises to improve support and coordination in the deep core and hip muscles.
Movement Advice: Small tweaks can make a massive difference. We’ll teach you "pacing" strategies and more comfortable ways to move, roll, and stand.
External Supports: For some, pelvic support belts or therapeutic taping provide excellent short-term relief, acting like an external "hug" for the pelvis.
Education and Reassurance: Understanding why you are in pain often reduces the fear and muscle tension that can actually make symptoms worse.
Will the pain go away after birth?
For the vast majority of women, PGP improves significantly shortly after delivery. While a small group may experience lingering symptoms, early support and a guided return to activity can drastically reduce the likelihood of long-term pain.
When should you seek help?
If pelvic pain is affecting your sleep, limiting your ability to walk, or making daily tasks feel stressful, it is time to seek an assessment.
Katie Stan-Bishop is a Titled Pelvic Health Physiotherapist with extensive experience in supporting women through every stage of pregnancy and recovery. You don't have to just "grin and bear it."
