Pelvic Girdle Pain in Pregnancy: Symptoms, Causes and Relief Tips

Many pregnant women expect some backache, but pelvic pain can come as a surprise. A sharp pain at the front of the pubic bone when you turn over in bed, a catching pain at the back of the pelvis when you climb stairs, or a deep ache when you stand on one leg to put on a salwar can make everyday life hard. This is often pelvic girdle pain, sometimes called symphysis pubis dysfunction when it is mainly at the front.

Pelvic girdle pain is common, it is not harmful to your baby, and it usually responds well to the right advice, exercises and support. This guide explains why it happens, what eases it, and when to call your doctor.

What is pelvic girdle pain?

The pelvis is a ring of bones joined at the front by the pubic symphysis and at the back by the two sacroiliac joints, where the pelvis meets the base of the spine. In pregnancy, hormones soften the ligaments to prepare for birth, the growing baby changes your posture and centre of gravity, and the muscles around the pelvis have to work harder. In some women, this combination makes the pelvic joints move less evenly, which causes pain.

Common symptoms

• Pain over the pubic bone at the front, sometimes spreading to the inner thighs
• Pain at one or both sides of the lower back, near the dimples above the buttocks
• Pain when turning in bed, getting in or out of a car, or standing up from a low seat
• Pain when climbing stairs, walking for long, or standing on one leg
• A clicking or grinding feeling in the pelvis
• Pain when parting the legs, for example getting out of a car

Pelvic girdle pain can start at any time in pregnancy and may continue for a while after birth. Many women find it settles in the weeks or months after delivery, especially with physiotherapy.

Why early help matters

Some women are told to simply rest until delivery. In reality, complete rest often makes the muscles weaker and the pain worse. Early assessment and simple changes in how you move usually make a real difference to comfort and confidence for the rest of the pregnancy. Pelvic girdle pain on its own is also not usually a reason for a caesarean, and most women with it can have a normal delivery if other factors allow. Your obstetrician will advise you on this.

Daily habits that ease pelvic pain

• Keep knees together when turning in bed, getting out of bed or getting in and out of a car. Bend both knees, roll as one unit, and push up with your arms.
• Sit to dress rather than standing on one leg to put on salwar, pyjamas or shoes.
• Take stairs one at a time, leading with the less painful leg going up and the more painful leg going down, using the railing.
• Use a pillow between your knees when lying on your side at night, and consider a pregnancy pillow for support.
• Avoid wide-leg positions and sitting cross-legged on the floor for long if it increases pain.
• Spread weight evenly when standing, and avoid carrying a toddler on one hip for long.
• Pace activities: break up shopping, cooking or long walks with rest breaks, rather than pushing through pain.
• Ask for help with heavy tasks like lifting water buckets, gas cylinders or heavy shopping bags.

Gentle exercises that may help

These exercises are commonly used for pelvic girdle pain in an uncomplicated pregnancy. Please check with your gynaecologist before starting, and ideally have a physiotherapist show you the correct technique first. Move slowly and stay within a comfortable range.

1. Pelvic floor and deep tummy activation

Sitting or lying on your side, breathe in gently. As you breathe out, gently squeeze and lift the pelvic floor as if stopping wind and urine, and draw your lower tummy slightly in towards your baby. Hold for 5 seconds while breathing normally, then relax fully. Repeat 8 to 10 times, 2 to 3 times a day.

2. Pelvic tilts on hands and knees

On hands and knees, with hands under shoulders and knees under hips, gently tuck your tailbone under and round your lower back, then return to neutral. Do not let the back sag. Repeat 10 times, once or twice a day. This position also takes the weight of the baby off your back.

3. Side-lying clam

Lie on your side with a pillow between your knees, knees bent and feet together. Keeping feet together, lift the top knee a small amount and lower slowly. Keep the movement small if the front of the pelvis is sore. Do 10 repetitions on each side, 2 sets.

4. Supported sit to stand

From a firm chair of normal height, with feet hip-width apart, lean forward slightly and stand up, then sit down slowly. Use your hands if needed. Repeat 8 to 10 times. This keeps leg muscles strong for daily life.

5. Short, regular walks

Walking on level ground for shorter periods several times a day is often better tolerated than one long walk. In Jaipur summers, walk early in the morning or in the evening and carry water.

Stop if: any exercise increases your pelvic pain sharply, you feel dizzy, breathless or unwell, or you notice bleeding, fluid leaking, tightenings or reduced baby movements. Contact your doctor if any of these happen.

How physiotherapy helps

A physiotherapist assesses which joints are painful, how you move, how strong your hip and tummy muscles are, and which daily tasks are hardest. Treatment may include gentle manual therapy in comfortable side-lying positions, specific exercises, advice on a pelvic support belt, positions for sleeping and sex, and planning for labour positions that are comfortable for your pelvis. Electrotherapy is not used during pregnancy.

When to see a doctor urgently

• Vaginal bleeding or leaking fluid
• Regular or painful tightenings before 37 weeks
• Reduced or changed baby movements
• Severe headache, vision changes or sudden swelling of face and hands
• Pain or burning when passing urine, or fever
• Pain in one calf with swelling or redness, or chest pain and breathlessness
• Pelvic or back pain after a fall

Physiotherapy at home in Jaipur

Travelling in late pregnancy, especially on bumpy roads or in summer heat, can make pelvic pain worse. LifeWell Physio offers pregnancy and postnatal physiotherapy at home, where Dr. Rohit Kumar assesses you in a private, comfortable setting and teaches you practical ways to move with less pain. A female physiotherapist can be arranged on request where possible. Home visits are available across Jaipur, including Malviya Nagar.

If pelvic pain is making pregnancy hard, send a WhatsApp message to LifeWell Physio with your weeks of pregnancy and symptoms to arrange a home visit.