What is PGP?
Pelvic girdle pain (PGP) refers to pain in or around the pelvis joints, especially the pubic symphysis at the front and sacroiliac joints at the back. It’s common in pregnancy (1 in 5 women). It can feel like pain, stiffness, grinding or clicking around your pelvis, hips, groin, lower back, or thighs. It’s not harmful to your baby but can be very uncomfortable. Pelvic pain in pregnancy isn’t just about hormones loosening your joints. It mostly comes from how your pelvis moves, how your muscles support it, and the stress on your joints.
How to Manage Pelvic Girdle Pain
Early Assessment and Referral
- The sooner PGP is identified and assessed, the better it can be managed.
- Ask your midwife or GP for a referral to maternity/obstetric physiotherapist if pain is significant or impacting mobility.
Physiotherapy
- Physiotherapy aims to reduce pain and improve muscle function, posture, and pelvic control.
- It may be delivered in a group class or one‑to‑one session tailored to you.
Activity & Exercise
You don’t need to stop moving! But you do want to move in ways that reduce stress on the pelvis.
Stay Active (Pain‑Free)
- Gentle walking, swimming, or pregnancy yoga/pilates can help.
- Avoid activities that trigger sharp pain, e.g., large steps up/downstairs or asymmetrical movements.
Exercises Commonly Recommended
These aim to improve pelvic stability and muscle control (often provided by physios):
Pelvic floor exercises
- Gently “squeeze & lift” the pelvic floor muscles
- Start small and build up as tolerated.
Pelvic tilts, cat‑cow, side bends
- Helps reduce stiffness and improve movement patterns.
Gentle core and back stretches
- Engage the lower tummy and back muscles to support posture.
If any movement causes pain, stop and modify, good form matters more than intensity.
Support & Equipment
- Pelvic support belts (non‑rigid) can help reduce pain when worn correctly; evidence shows they can help some women, especially during activity.
- Wear supportive shoes and consider a birthing/exercise ball at home for gentle movements.
- Some women find heat packs, crutches or mobility aids useful in more severe cases, discuss with your physio or midwife.
Daily Life Adjustments
Little changes can make a big difference:
Posture & movement
- Keep knees together when getting in/out of car or bed to reduce pelvic strain.
- Sit and stand with equal weight on both legs.
- Break activities into small chunks with rest breaks.
Sleep
- Side‑lying with a pillow between legs can ease discomfort.
Pain Relief
- Paracetamol is safe in pregnancy when taken as directed, discuss with your GP or midwife.
- Physiotherapy and gentle movement often help more long‑term than painkillers alone.
- Bathing in pregnancy in our Soak For Bits and Body, the water in a bath supports the weight of the baby, which takes some of the pressure off our internal organs, spine and pelvis.
When to Seek More Help
Contact your midwife, GP, or physiotherapist if:
- Pain significantly limits daily activity or mobility.
- You’re unable to walk or move normally due to severe pain.
- Your symptoms persist long after birth, further physiotherapy may help.
What to Expect Over Time
Most PGP improves through pregnancy with good management. Symptoms usually settle after delivery, although some women may notice discomfort for a while postpartum.
