Pelvic Girdle Pain in Pregnancy: What It Is, Why It Happens, and What Actually Helps
Hip pain. Pubic bone aching. That sharp catch when you roll over in bed or try to get out of the car. If any of that sounds familiar, you might be dealing with pelvic girdle pain — one of the most common and most misunderstood complaints in pregnancy. The good news is that it’s manageable. But first, let’s be clear about what’s actually going on.
Rolling over in bed shouldn't feel like an Olympic event. Neither should getting out of the car, climbing stairs, standing on one leg to put your pants on, or walking through the supermarket. Yet for many pregnant women, that's exactly what pelvic girdle pain feels like.
If you're experiencing pain around your pubic bone, hips, groin, buttocks or lower back during pregnancy, you're not alone. Pelvic girdle pain (PGP) is one of the most common musculoskeletal complaints during pregnancy. The good news? Pain does not automatically mean damage. And while pelvic girdle pain can feel debilitating, there is a lot we can do to help.
First Things First: Your Pelvis Is Not Falling Apart
Let's bust one of the biggest myths we hear in the clinic.
Your pelvis is not unstable.
Your pelvis is not broken.
And moving isn't dangerous.
We know it can feel that way. Many women describe sensations of grinding, clicking, shifting or feeling like their pelvis is "coming apart". But that's not what's actually happening.
Your pelvis is made up of three joints:
Two sacroiliac (SI) joints at the back
The pubic symphysis joint at the front
Normally these joints move very little. During pregnancy, however, hormonal changes make the ligaments and connective tissues around these joints more flexible. At the same time, your nervous system becomes more sensitive to movement and load.
The result? You may experience more movement than usual through the pelvic joints and become much more aware of it. That combination can create significant pain, even though your body is still doing exactly what it was designed to do.
What Does Pelvic Girdle Pain Feel Like?
Every pregnancy is different, but common symptoms include:
✔ Pain around the pubic bone
✔ Pain through the hips, buttocks or groin
✔ Difficulty rolling in bed
✔ Pain getting in and out of the car
✔ Discomfort walking, climbing stairs or standing on one leg
✔ Clicking or grinding sensations around the pelvis
✔ Pain that worsens as the day goes on
For some women, symptoms are mild. For others, pelvic girdle pain can significantly impact daily life, exercise, sleep and work.
What Actually Causes Pelvic Girdle Pain?
One of the biggest misconceptions is that pelvic girdle pain comes from a single cause. In reality, it's usually a combination of factors.
1. Joint Irritation
Sometimes the pelvic joints themselves become irritated due to the changing forces moving through the body. This can create local pain, inflammation and sensitivity.
2. Muscle Tightness
The muscles surrounding the pelvis often start working overtime during pregnancy. Muscles such as the glutes, hip flexors, adductors and lower back muscles can become tight and protective. When these muscles pull excessively on the pelvis, they can contribute to pain and discomfort.
3. Muscle Weakness or Reduced Support
Pregnancy changes the way muscles function. As your baby grows, your centre of gravity shifts and your abdominal wall stretches. Some muscles become less efficient while others compensate. If the muscles responsible for supporting the pelvis aren't working optimally, the joints can become overloaded. Most commonly, we see a combination of all three.
Sometimes the Problem Isn't Actually the Pelvis
This is where assessment becomes so important. When pelvic girdle pain isn't responding as expected, we start looking at the bigger picture.
Your Ribcage Matters More Than You Think
Your abdominal muscles connect your ribcage to your pelvis. As your bump grows, these muscles are placed under increasing tension. If your ribcage is stiff or not moving well, that tension can transfer directly through to the pelvis and contribute to ongoing pain.
Your Pelvic Floor Could Be Contributing
A tight pelvic floor can sometimes refer pain into the pelvis, hips and surrounding joints. This is particularly important during pregnancy because pelvic floor tension can also influence labour and birth outcomes. If we suspect the pelvic floor is contributing, we may recommend a pelvic floor assessment to gain a clearer understanding of what's happening.
How Pelvic Health Physiotherapy Can Help
At Ivoryrose, treatment isn't about handing you a generic exercise sheet and sending you on your way. We want to understand why your pelvis is hurting.
Your assessment may include:
Movement assessment
Joint assessment
Muscle testing
Pelvic floor screening (when appropriate)
Advice on movement modifications
Hands-on treatment
Support taping
Individualised exercise prescription
In many cases, we'll begin with hands-on treatment to settle symptoms before introducing exercises.
Why? Because treating the right problem matters more than doing more exercises.
Will Exercise Help?
Usually, yes. But not all exercise is created equal. Strengthening the muscles that support the pelvis is one of the most effective long-term strategies for managing pelvic girdle pain. The good news is that these exercises don't need to be intense, exhausting or time-consuming. Small, targeted exercises can make a significant difference when prescribed appropriately.
The Reality: Pelvic Girdle Pain Isn't Always a Quick Fix
Here's the honest conversation we have with our patients every day. Pregnancy hormones continue to rise throughout pregnancy. That means some women will need ongoing support rather than a one-off treatment. The goal isn't necessarily to eliminate every symptom overnight.
The goal is to:
✔ Reduce pain
✔ Improve function
✔ Keep you moving
✔ Support your strength
✔ Prepare your body for birth
And most importantly, help you feel confident in your body again.
Don't Wait Until You're Struggling
One of the biggest mistakes we see is women waiting until they're barely able to walk before seeking help. Pelvic girdle pain is often easier to manage when we address it early. If you're experiencing hip pain, pubic bone pain, groin pain or pelvic discomfort during pregnancy, know this: You do not need to "just put up with it". And no, it's not simply the price of growing a baby.
Ready to Get Support?
Ivoryrose Physiotherapy is a women's health and pelvic health physiotherapy clinic in Norwood, South Australia. We work with women throughout pregnancy and postpartum to help them move better, feel stronger and navigate the physical changes of motherhood with confidence.
Book an appointment today and let's create a plan that works for your body.