Pregnancy-related pelvic girdle pain
This webpage gives you information to help you understand Pelvic Girdle Pain (PGP) – a common experience during pregnancy. You will find simple, practical advice and gentle exercises to help manage your symptoms and stay active.
The earlier it is identified and assessed the better this condition can be managed.
What is pelvic girdle pain (PGP)?
PGP describes pain anywhere around your pelvis - over the front, at the back or at the sides of your pelvis. It can sometimes cause:
- difficulty walking
- pain when you stand on one leg e.g climbing stairs, dressing or getting out of the bath
- pain and/or difficulty getting in the car
- clicking or a grinding sound in the pelvic area
- difficulty lying in some positions or turning over in bed
- pain doing everyday activities
- pain or discomfort during sexual intercourse
What causes PGP?
The cause of PGP is thought to have many factors. Pregnancy can increase our sensitivity to and awareness of what’s happening in our bodies, especially around the pelvis, and can cause our bodies to react in a more protective way. This might result in tight muscles or restricted, painful movement, however, most often these symptoms are a protective mechanism of your body rather than signs of harm. Your pelvis stays strong and stable during pregnancy and childbirth.
How to manage PGP
Here are some simple steps you can take to reduce your symptoms and improve your day-to-day comfort.
Rest and sleep
Try to get 7 to 9 hours sleep and if you don’t sleep enough at night, try to catch up with a short daytime nap (can be challenging if you have young children).
Stay hydrated
Drink plenty of water as this also helps to reduce other pregnancy challenges, such as constipation, headaches and cramps.
Breathe well
Practise deep breathing to reduce anxiety and muscle tightness. Holding your breath when moving sometimes causes unnecessary muscle tension. This can add to discomfort around your lower back or pelvis. If anxious, deep breathing can help you feel calmer, lessen muscle tension and bring an improved sense of wellbeing.
Breathe in slowly through your nose and out through your mouth. Try to keep your shoulders down and relaxed and place your hand on your stomach – it should rise as you breathe in and fall as you breathe out. Do this for 2 to 3 minutes at a time, in any comfortable position.
Movement and exercise
Keep moving! Focus on movement that does not aggravate your pain. Movement reduces pain and improves how our body functions. If you find that your movement is better when you are less tired, exercise at a time of the day that might feel more comfortable. If an exercise is causing discomfort, try a different exercise such as swimming, antenatal yoga or Pilates, or gym exercises. We do not recommend taking up new high-impact sporting activities in pregnancy.
You can find exercises we found helpful in managing PGP below.
Pelvic floor muscle training
Pelvic floor muscle strengthening encourage s circulation around the pelvis which will reduce your body’s pain response. Getting your pelvic floor working well also help s with your labour and reduce s PGP after the birth. As you change from sitting to standing or turnover in bed, try to gently squeeze your pelvic floor muscle first. You’ll find helpful p elvic floor exercises in the videos below.
Learn more and access guided pelvic floor muscle exercises at the Squeezy App – an NHS recommended tool for pelvic health support.
Exercise videos to support you
The videos on this page offer advice and exercises for pregnant women with pelvic girdle pain.
The guided exercises encourage gentle movement and strengthening, to help you ease symptoms and stay active throughout your pregnancy.
The videos progress from the easiest to the more advanced gentle strengthening. In the last three videos you will find some gentle stretching exercises.
We advise you to complete the exercises for 2 weeks. If there is no improvement in your symptoms or if your symptoms worsen, please talk to your midwife or GP.
When to seek help
In most cases PGP can be self-managed effectively. However, seek help from your GP or midwife if:
- your pain worsens or interferes with your daily life
- You’re feeling anxious, low in mood or overwhelmed
- your mobility becomes affected by your symptoms
They may refer you to see a specialist
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More information
For further reading and reliable guidance on PGP, visit: