Pelvic Girdle Pain During Pregnancy: When Everyday Movements like Walking & Climbing Stairs Become Painful

One of the most common things we hear from our pregnant patients is:“I didn’t expect pregnancy to hurt like THIS.”

Often times they are referring to the sudden aches, twinges, or sharp pains they are feeling around their hips, lower back, or pelvis. This specific feeling has a name: pelvic girdle pain, or PGP.

So…what exactly is pelvic girdle pain?

Think of your pelvis as a ring made up of several joints and lots of muscles. The main players are:

• The sacroiliac (SI) joints in your lower back

• The pubic symphysis at the front of your pelvis

• The surrounding muscles and connective tissue that help keep everything stable

  
  

PGP happens when these joints and muscles start to feel stressed or move in ways that irritate them. During pregnancy, your body produces hormones like relaxin, which makes your joints more flexible. Combine that with your growing belly, changes in posture, and daily movements, and suddenly things that were easy before, can start to become increasingly painful.

While everyone's experience with PGP can be different, the most commonly reported symptoms are aching or sharp pains in the front of the pelvis, pain in hips or buttocks, lower back pain & discomfort, feeling of pelvic instability, and pain that pops and is exacerbated by walking, standing on one leg, rolling over in bed, or climbing stairs. Many of our patients find that their symptoms vary day to day. This variation in pain is common, but can be extremely frustrating to those suffering with it.

Some easy, at-home strategies you can use to help manage your pain & PGP symptoms are trying to move & stand symmetrically when possible (avoiding favoring one side), use pillows for support when sleeping or laying down, take smaller steps or slow down walking if it increases your pain, and try to keep your knees together when rolling out of the bed or getting in and out of the car.

While these tips can reduce aggravation and help you feel more supported day to day, sometimes, just knowing what movements or positions aggravate your pelvis isn’t enough.

This is where guidance from a pelvic physical therapist can help. Think of it like having someone who understands your body, listens to your pain, and helps you move more comfortably.

Pelvic physical therapy during pregnancy is not about pushing through pain. It’s about understanding your body, validating your experience, and giving you tools that actually fit your life.

A pelvic PT can look at your posture, how you walk, sit, roll in bed, or stand up from a chair to see which movements or positions are straining your pelvis and teach you targeted exercises that strengthen the pelvic floor, hips, and core, improve pelvic stability, and reduce joint strain so you can enjoy your pregnancy, free of PGP.

If you’re dealing with pelvic girdle pain and aren’t sure where to begin, you can schedule a free 20-minute consult with one of our experienced pelvic physical therapists. Together, we’ll explore what relief and support could look like for you. No matter how long your pain has been part of your pregnancy, your discomfort is real, your experience matters, and comfort, guidance, and understanding are within reach.

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Feel your best during pregnancy with a strong pelvic floor, great mobility and avoid aches and pains during pregnancy to prepare for a great labor. 

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