If you’re pregnant and walking, getting dressed, or climbing stairs suddenly hurts, you're not alone. Pelvic pain affects many women during pregnancy and can make even simple daily movements uncomfortable.
The good news? While you can't stop all of the changes happening in your body, the right exercises and a few simple movements can often make a big difference.
Key Takeaways
- Pelvic pain is common during pregnancy and is often caused by changes in the joints, muscles, and ligaments around your pelvis.
- The two most common types are SI joint pain (back of the pelvis) and pubic symphysis pain (front of the pelvis).
- Pregnancy-safe exercises that improve pelvic stability, core strength, and mobility can help reduce pain.
- Staying active is usually better than avoiding movement altogether. Modify activities that increase your pain rather than pushing through them.
- Small changes to how you move each day can help reduce pelvic pain.
What is Pelvic Girdle Pain?
Pelvic girdle pain (PGP) is pain that comes from the joints, ligaments, and muscles around your pelvis. As your body changes during pregnancy, these areas have to work harder to support your growing bump, which can make everyday movements uncomfortable. Many women think they have hip pain during pregnancy when the discomfort is actually coming from the pelvis or SI joints.
How to Identify PGP During Pregnancy?
Pregnancy pelvic pain is most commonly felt in either the back or front of the pelvis. The location of your pain can help identify the type of pelvic girdle pain you're experiencing.
Pain in the Back of Your Pelvis (SI Joint Pain)
This pain is usually felt near one or both buttocks or in the lower back. It often becomes more noticeable when walking, climbing stairs, rolling over in bed, or standing on one leg.
Pain in the Front of Your Pelvis (Pubic Symphysis Pain)
This pain is usually felt over your pubic bone or between your legs. You may notice it when getting dressed, getting in and out of the car, taking large steps, or separating your legs. Some women also notice clicking or grinding around the pubic bone.
Why Does Pelvic Pain Happen During Pregnancy?
During pregnancy, hormones soften the ligaments around your pelvis while your growing baby increases the load on your body. As a result, your core, glutes, hips, and pelvic floor have to work harder to support your pelvis. If these muscles become weak or aren't working together well, everyday movements like walking, climbing stairs, or rolling over in bed can become painful.
Does Exercise Help to Relieve Pelvic Pain During Pregnancy?
It might seem like exercise would make pelvic pain worse, but the right exercises can help by improving the way your hips, core, and pelvic floor work together. This can make everyday movements like walking, climbing stairs, rolling over in bed, and getting out of the car more comfortable.
Start with exercises that feel comfortable, and stop or modify any movement that increases your pain. If your pain is severe, isn't improving, or is affecting your daily activities, consider seeing a pelvic floor physiotherapist for a personalized assessment and treatment plan.
Which Exercises Help Relieve Pelvic Pain During Pregnancy?
Most exercises for pregnancy pelvic pain fall into three categories: pelvic stability, core and pelvic floor strength, and gentle mobility. Together, they help reduce pain and make everyday movement feel more comfortable.
Pelvic Stability Exercises
These exercises strengthen the muscles around your hips and glutes, helping you feel more stable when walking, climbing stairs, or standing on one leg.
Glute Bridges: Glute bridges strengthen your glutes, which help control your pelvis when you walk, climb stairs, or stand on one leg.
Clamshells: Clamshells strengthen the muscles on the outside of your hips, helping improve pelvic stability and reduce unnecessary movement through the pelvis.
Core & Pelvic Floor Exercises
Your deep core and pelvic floor help support your growing bump. Strengthening these muscles helps your body better support your growing bump and can make everyday movement feel more comfortable.
360 Breathing: This breathing exercise helps your diaphragm, deep core, and pelvic floor work together to better support your body throughout pregnancy.
Tabletop Knee Taps: A gentle core exercise that strengthens your deep abdominal muscles while keeping movement pregnancy-safe.
Mobility Exercises
Mobility exercises reduce stiffness and help your hips and pelvis move more comfortably without forcing painful positions.
Cat-Cow: Cat-Cow gently moves your spine and pelvis through a comfortable range of motion, helping relieve stiffness and improve mobility.
Adductor Rock Backs: This exercise gently stretches your inner thighs while improving hip mobility, which can help reduce tension around your pelvis.
If you're looking for a complete plan, the FitMama app includes a guided Pregnancy Pelvic Pain Program that combines strength, mobility, and stability exercises into progressive workouts designed to help you move more comfortably throughout pregnancy.
What Exercises Should I Avoid with Pelvic Girdle Pain?
Staying active is usually one of the best things you can do for pregnancy-related pelvic pain. Instead of avoiding exercise altogether, pay attention to movements that consistently increase your pain and modify them where you can.
The same strengthening and mobility exercises can help both SI joint pain and pubic symphysis pain. The main difference is which everyday movements tend to trigger your symptoms.
Moves to Avoid for SI Joint Pain
Pain around the SI joints often becomes worse when one side of your pelvis has to work harder than the other. You may find these movements aggravate your symptoms:
- Standing on one leg for long periods
- Carrying heavy bags or a toddler on one side
- Running or jumping if they increase your pain
Moves to Avoid for Pubic Symphysis Pain
Pain around the pubic bone is often aggravated when your legs move too far apart or when most of your weight is on one leg. You may find these movements more uncomfortable:
- Taking very large steps
- Deep lunges or wide squats if they cause pain
- Getting in and out of the car one leg at a time
- Standing on one leg while getting dressed
Everyday Tips to Help Pelvic Pain During Pregnancy
Small changes to the way you move throughout the day can often make a noticeable difference. The goal is to reduce extra strain on your pelvis while staying as active as you comfortably can.
- Roll over in bed with your knees together. Try rolling your shoulders, hips, and knees at the same time instead of twisting through your pelvis.
- Sit down to get dressed. Putting on pants, socks, or shoes while standing on one leg can place extra stress on your pelvis.
- Take smaller steps when walking. Shorter steps can reduce strain on the front and back of your pelvis, especially if walking makes your pain worse.
- Keep your knees together when getting in and out of the car. Sit down first, then swivel both legs in or out together instead of stepping one leg at a time.
- Take regular breaks. If standing or walking for long periods increases your pain, alternate activity with short periods of rest.
- Listen to your symptoms. If an exercise or everyday activity consistently makes your pain worse, try modifying it rather than pushing through it.
The goal isn't to stop moving, but to find ways to stay active while keeping your symptoms as comfortable as possible.
Find Relief From Pregnancy Pelvic Pain
If you're looking for more than a few individual exercises, the FitMama Pregnancy Pelvic Pain Program combines guided strength, mobility, and stability workouts to help reduce pain, improve movement, and keep you active throughout pregnancy.
Frequently Asked Questions
Is pelvic pain normal during pregnancy?
Yes. Pelvic pain is one of the most common pregnancy-related discomforts, especially during the second and third trimesters.
What's the difference between PGP and SPD?
Pelvic girdle pain (PGP) is the umbrella term for pain around the pelvis during pregnancy. Pubic symphysis pain (SPD) is one type of PGP that affects the joint at the front of your pelvis.
Should I stop exercising if I have pelvic pain?
Usually not. Staying active with pregnancy-safe exercises is often one of the best ways to reduce pain and improve stability. Modify any exercise that increases your symptoms.
Can walking make pelvic pain worse during pregnancy?
Walking is generally safe, but if your pain gets worse the longer you walk, shorten your walks, take breaks, and focus on strengthening exercises. You don't have to stop walking completely if it feels comfortable.
Will pelvic pain go away after pregnancy?
For many women, yes. As your body recovers after birth, pelvic pain often improves. If your symptoms continue, a pelvic floor physiotherapist or healthcare provider can help.
When should I see a healthcare provider for pelvic pain during pregnancy?
Mild pelvic pain is common during pregnancy, but severe pain, pain after a fall, vaginal bleeding, numbness, loss of bladder or bowel control, or pain that's getting worse should always be checked by your healthcare provider. If pelvic pain is making everyday activities difficult, a pelvic floor physiotherapist can also help.
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