How to reduce pregnancy-related pelvic girdle pain
- Prudence
- 3 days ago
- 3 min read
Are you finding pelvic girdle pain making your pregnancy harder than it should be?
I know firsthand how exhausting pelvic girdle pain (PGP) can be. Pregnancy brings enough challenges without the added stress of constant discomfort. But you're not alone—and relief is absolutely possible.
Why am I experiencing pelvic girdle pain?
Pelvic girdle pain often happens because your body is preparing for childbirth. Hormones like relaxin loosen the joints around your pelvis, making things feel unstable. This can lead to pain around the pelvis, hips, and lower back. It's common but that doesn't make it any less difficult.
I often reassure my clients that although PGP is normal, there's plenty you can do to ease the discomfort. Here at Day One Physio, women's health physiotherapy has made a huge difference for so many expecting mothers.
Simple exercises to ease pelvic girdle pain
Gentle, targeted exercises are key. I've found certain movements incredibly helpful—not only in my own experience but through working with numerous clients.
Pelvic tilts
Pelvic tilts gently stretch your lower back, easing tension. Lie down comfortably, bend your knees slightly, and slowly flatten your back into the floor. Hold briefly, then gently release. Repeat a few times, keeping it gentle and pain-free. The NHS offers great tips for performing pelvic tilts safely.
Child’s pose
This yoga favourite has saved me more times than I can count. Kneel comfortably, lean forward with arms outstretched, and rest your head. Feel the gentle stretch through your back and pelvis. This pose is brilliant for easing tension and relaxing muscles.
Gentle hip circles
Another great one—sitting on an exercise ball, slowly rotate your hips. This keeps things moving comfortably without overdoing it. Hip circles have personally been invaluable during tougher days.
Don't underestimate the power of rest
I can't emphasise enough how much rest matters. One Reddit discussion I read resonated deeply simply slowing down, resting when needed, and adjusting expectations around daily tasks made a world of difference. Your body is working incredibly hard. Listen to it and rest as often as you can.
Supportive gear makes a real difference
Personally, using supportive pillows while sleeping and maternity belts during the day has helped significantly. Many clients I've worked with echo this, highlighting noticeable relief. Consider getting properly fitted support to make your daily routine much more manageable.
Get professional help when you need it
Seeing a physio who specialises in pregnancy-related issues can genuinely change your pregnancy experience. At Day One Physio, our expert team provides personalised assessments to pinpoint your exact needs. Many women I've worked with didn't realise how much a tailored approach could improve their comfort until they tried it.
If group classes sound like your thing, our pregnancy-friendly group sessions offer gentle guided exercises designed specifically for managing pelvic girdle pain.
When should you seek extra help?
It's common to try and tough it out, but don’t wait until the pain is severe. Early intervention is key. Even mild discomfort is worth addressing. I always encourage clients to seek advice sooner rather than later—it makes a significant difference in overall wellbeing.
You can always contact us directly if you’re unsure. We're here to help, even if it’s just answering your questions.
Managing pelvic girdle pain beyond pregnancy
Many assume pelvic girdle pain ends immediately after childbirth, but it can persist. The good news is that ongoing physiotherapy and regular, gentle exercises will speed up your recovery.
I often advise continuing gentle strength-building and flexibility exercises, ensuring your pelvic area recovers effectively. The American Physical Therapy Association highlights the importance of postpartum pelvic girdle care, which reinforces exactly what I've found effective in practice.
Your comfort matters
Remember, while pelvic girdle pain is common, it shouldn't just be accepted as a pregnancy reality you endure alone. Gentle exercises, proper rest, the right support, and targeted physiotherapy can profoundly improve your experience.
If pelvic girdle pain is affecting your daily life, reach out and see how we at Day One Physio can assist. Our goal is your comfort and wellbeing. You've got this—and we've got you.
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