Does it hurt when you turn over in bed? Can you barely manage the stairs?

You're not alone. Pelvic girdle pain (PGP) affects up to 20% of all pregnant people. It can range from mild discomfort to debilitating pain. The good news: there is a lot you can do yourself, and most people recover well after birth.

What Is Pelvic Girdle Pain?

Pelvic girdle pain is a condition where the joints of the pelvis become unstable and painful. The medical terms include PGP (pelvic girdle pain) or SPD (symphysis pubis dysfunction).

Your pelvis is held together by three joints: one at the front (the pubic symphysis) and two at the back (the sacroiliac joints). During pregnancy, these joints loosen to make room for the baby. In some people, they loosen too much, and pain follows.

Pelvic girdle pain is not dangerous for you or your baby, but it can significantly affect daily life. Everything from walking, sitting, and lying down can become painful.

Causes of Pelvic Girdle Pain

Several factors play a role:

The hormone relaxin — Your body produces this hormone to soften joints and ligaments. In some people, it affects the pelvic joints particularly strongly
Increased weight — The growing belly places more load on the pelvis than usual
Altered center of gravity — Posture changes throughout pregnancy, which can affect the pelvic joints
Previous injuries — If you've injured your pelvis or back before, the risk is higher
Genetics — Some people are genetically predisposed to looser joints

Pelvic girdle pain can appear as early as the first trimester, but is most common from the second trimester onward. For some people, pain doesn't begin until the third trimester.

Symptoms of Pelvic Girdle Pain

Symptoms vary from person to person, but the most common are:

Pain in the Pelvic Area

At the front: Pain over the pubic symphysis (lower abdomen, just above the pubic bone)
At the back: Pain in the lower back and over the sacroiliac joints
In the groin: Sharp or aching pain that can radiate down the thigh
In the hips: An aching feeling on one or both sides

Pain That Worsens With

Walking, especially longer distances
Stairs — both up and down
Turning over in bed
Standing on one leg (for example when putting on trousers)
Getting up from a chair
Carrying heavy items or lifting

Other Signs

Clicking or grating sensations in the pelvis
A feeling of instability, as if the pelvis "gives way"
Pain is often worse in the evening after an active day
Morning stiffness that eases with movement

Contact your midwife or doctor if the pain is very severe, you have a fever, or you experience numbness in the perineal area. These may indicate other conditions that need evaluation.

Who Does Pelvic Girdle Pain Affect?

Research suggests that 15-20% of pregnant people experience pelvic joint pain to varying degrees. Your risk is higher if you:

Have had pelvic girdle pain in a previous pregnancy
Are carrying multiple babies
Have hypermobile (extra flexible) joints
Have had back or pelvic problems before
Were physically inactive before pregnancy

It's important to know that pelvic girdle pain can affect anyone. Even if you're in excellent shape and have never had back problems, you can be affected.

Exercises That Help With Pelvic Girdle Pain

The right exercise can reduce pain and improve pelvic stability. Here are exercises recommended by physiotherapists.

Pelvic Floor Exercises

A strong pelvic floor stabilizes the pelvic joints from within. Regular pelvic floor exercises are one of the most important things you can do.

Start with gentle pelvic floor exercises (kegel exercises) designed specifically for pregnancy, which guide you through training step by step.

Stability Exercises

Glute bridges: Lie on your back with bent knees. Press your heels into the floor and lift your pelvis slowly upward. Hold for 5 seconds and lower slowly. Repeat 10 times
Bird-dog: Get on all fours. Lift one leg straight behind you without swaying in the back. Hold for 5 seconds. Switch sides. Repeat 8 times per side
Side-lying clam: Lie on your side with bent knees. Lift the top knee upward while keeping the feet together. Lower slowly. 10 times per side

Stretches

Hip stretch: Sit on a chair and cross one ankle over the other knee. Lean gently forward until you feel a stretch in the hip
Back and hip: Lie on your back and gently pull one knee toward your chest. Hold for 20 seconds

Swimming and Water Exercise

Water exercise is excellent for pregnant people with pelvic girdle pain. The water supports your weight and unloads the pelvic joints. Swimming, aqua aerobics, and gentle walking in water can provide good pain relief.

Avoid breaststroke if you have pain at the front of the pelvis. The kick motion can worsen symptoms.

Practical Tips for Daily Life

Small adjustments in daily life can make a big difference:

Sleep with a pillow between your knees — a thick pillow keeps the pelvis in a neutral position and reduces nighttime pain
Avoid standing on one leg — sit down to put on trousers, socks, and shoes
Take stairs one step at a time — lead with one foot and bring the other to meet it, rather than alternating
Keep your knees together — roll your whole body when turning in bed, or swing both legs out of the car at the same time
Consider a pelvic support belt — a support belt can stabilize the pelvis and ease pain. Ask a physiotherapist about the right type and fit
Avoid heavy lifting — ask for help with shopping bags, the vacuum cleaner, and other heavy items
Short walks — several short walks are better than one long one

Treatment for Pelvic Girdle Pain

If self-management isn't enough, there is good help available.

Physiotherapy

Physiotherapy is the first-line treatment for pelvic girdle pain. A physiotherapist can:

Assess the stability of the pelvic joints
Create a personalized exercise program
Provide manual therapy to release tight muscles
Teach you correct posture and movement patterns

Your midwife or doctor can refer you. Many areas have physiotherapists with specialist expertise in pregnancy-related conditions.

Manual Therapy

A chiropractor or osteopath can treat muscle tension and joint restrictions that intensify pain. Choose a practitioner with experience in treating pregnant people.

Pain Relief

Acetaminophen (paracetamol) can be used as needed during pregnancy. Avoid ibuprofen and other NSAIDs unless your doctor specifically recommends them. Always speak with your doctor or midwife before taking any pain medication.

If pelvic girdle pain makes it difficult to perform your job, you may be entitled to workplace adjustments or medical leave. Talk with your midwife or doctor if you need support with this.

Pelvic Girdle Pain After Birth

Most people experience a significant reduction in pain within the first weeks after birth. Hormones normalize and the joints stabilize again.

Typical recovery timeline:

0-6 weeks: Gradual improvement as hormone levels normalize
3 months: Most people are noticeably better
6 months: Almost everyone is symptom-free
Over 6 months: A small minority have long-lasting problems and should seek follow-up care

Continue with pelvic floor exercises and stability exercises after birth. Read more about exercising after birth for a safe exercise program.

Start pelvic floor exercises within a few days after birth — it helps the pelvis stabilize more quickly. There are specific postnatal programs available that can guide you safely.

Frequently Asked Questions

Can I exercise with pelvic girdle pain?

Yes, but adapt your exercise. Avoid movements that worsen the pain, and choose gentle activities like swimming, walking, and pelvic floor exercises. A physiotherapist can help you find the right level.

Is pelvic girdle pain dangerous for the baby?

No, pelvic girdle pain is not dangerous for the baby. It is uncomfortable and painful for you, but does not affect the baby's development or health.

Can I have a vaginal birth with pelvic girdle pain?

Yes, most people with pelvic girdle pain can give birth vaginally. Inform your midwife about your symptoms so that birthing positions can be adapted. Some people choose to include this in their birth plan.

Should I wear the pelvic belt all the time?

No, use should be limited. A pelvic belt is an aid for activities that cause pain, but your muscles need to work to maintain strength. Ask a physiotherapist for recommended use.

Will pelvic girdle pain return in a future pregnancy?

There is an increased risk of experiencing pelvic girdle pain again in later pregnancies. Good training between pregnancies, particularly pelvic floor and core exercises, can reduce the risk.

Start Pelvic Floor Training Today

A strong pelvic floor is one of the most important things you can do to prevent and relieve pelvic girdle pain. Exercises designed specifically for pregnancy offer daily workouts you can do anywhere.

Sources

Last updated: March 2026

Pelvic Girdle Pain in Pregnancy: Symptoms, Exercises, and Treatment