Written by Michael Rizk, Co-Founder & Senior Physiotherapist
TL;DR: Pelvic girdle pain (PGP) affects around a third to half of pregnant women, usually between 14 and 30 weeks. It’s caused by hormonal and postural changes that change how your pelvis and lower back share load. Physiotherapy won’t stop PGP from happening, but it’s one of the most effective ways to reduce pain and stay active through your pregnancy, and most women recover fully within a few months of giving birth.
Yes, physiotherapy is one of the best tools available for managing pelvic girdle pain during pregnancy. A physio can assess exactly which joints and muscles are under strain, teach you how to move in ways that reduce pain, and build a strengthening program that supports your pelvis as your body changes. For most women, the right support early on makes the difference between struggling through months of discomfort and staying comfortable enough to keep working, walking, and enjoying the rest of the pregnancy.
What Is Pelvic Girdle Pain?
Pelvic girdle pain is pain or discomfort felt around the joints of the pelvis, most commonly at the back near the sacroiliac joints, though some women feel it at the front near the pubic bone. It’s extremely common in pregnancy. Around a third to half of pregnant women report some degree of PGP by 20 weeks, and it typically develops somewhere between 14 and 30 weeks. You might notice it as an ache that builds through the day, or as a sharper twinge with specific movements like getting out of the car or turning over in bed.
Why Does PGP Happen During Pregnancy?
There isn’t one single cause, but a few things are usually happening at once. Hormones like relaxin increase the flexibility of the ligaments around your pelvis in preparation for birth, which changes how much your muscles and joints need to work to keep everything stable. At the same time, your centre of gravity is shifting as your baby grows, and you’re carrying more load than your body is used to. Put those together and it’s easy to see why the pelvis can start to feel less supported than it did before pregnancy.
Common Signs You’re Dealing With PGP
Most women describe pain low in the back, around the sacroiliac joints, or across the front of the pelvis near the pubic bone. It tends to flare with standing or walking for long periods, climbing stairs, rolling over in bed, or getting in and out of the car. Some women also notice a clicking or grinding sensation in the pelvis, or a feeling that one leg is less stable than the other. These symptoms can be uncomfortable, but they don’t mean anything is wrong with your baby.
How Physiotherapy Helps
A physio starts by working out exactly which joints and muscles are contributing to your pain, since PGP can show up differently from one pregnancy to the next. From there, treatment usually includes hands-on techniques like soft tissue massage around the hips and lower back to ease tight, overworked muscles. Many women also benefit from being fitted with a pelvic support belt, which reduces strain on the joints during daily activities.
Once your pain is more settled, your physio will guide you through targeted strengthening exercises for the muscles that support your pelvis, building gradually as your pregnancy progresses. This isn’t about pushing through pain. It’s about giving your body the support it needs to keep functioning well for the rest of your pregnancy. Research backs this up too. A large Australian and Scandinavian trial found that a combination of individualised treatment and pelvic support reduced the intensity of pregnancy-related pelvic girdle pain more effectively than standard care alone.
Simple Changes You Can Make At Home
Alongside physiotherapy, small adjustments to daily movement can make a real difference. Try to avoid standing or sitting in one position for long stretches, and break up asymmetrical activities like standing with your weight on one leg or taking stairs two at a time. When you roll over in bed, keep your knees together and move as one unit rather than twisting through the pelvis. Shortening your stride slightly when walking can also take pressure off the joints at the back of the pelvis.
What Happens After Birth?
This is the part most women want to hear. PGP is directly related to pregnancy, so for most women it settles once the baby is born and hormone levels return to normal. Only around 3% of women still report symptoms at three months postnatal. Getting the right treatment during pregnancy doesn’t just make the next few months more comfortable, it also supports a smoother recovery afterwards.
Key Takeaways
- Pelvic girdle pain affects up to half of pregnant women, usually starting between 14 and 30 weeks.
- PGP is caused by a combination of pregnancy hormones and the postural changes that come with a growing baby.
- Physiotherapy treatment can include hands-on therapy, a pelvic support belt, and targeted strengthening exercises.
- Simple daily changes, like shortening your stride and avoiding asymmetrical movements, can ease symptoms.
- Most women recover fully within a few months of giving birth, with only around 3% still experiencing symptoms at three months postnatal.
- Early treatment gives the best chance of staying comfortable and active for the rest of your pregnancy.
If pelvic girdle pain is making everyday movement harder, our physiotherapists can help you find relief and stay active through your pregnancy. Book an appointment online at your nearest iMove Physiotherapy clinic.
FAQ
Is pelvic girdle pain a sign something is wrong with my baby?
No. PGP is related to the changes happening in your own ligaments, muscles and joints, not to your baby’s health or development.
Can I keep exercising if I have PGP?
In most cases, yes, though the type and intensity may need adjusting. Your physio can help you find movement that keeps you active without aggravating your symptoms.
Will I need surgery or medication for PGP?
Very rarely. Most cases respond well to physiotherapy, activity modification and, where needed, a support belt.
When should I see a physio for pelvic pain in pregnancy?
As early as possible. Starting treatment early generally makes PGP easier to manage for the rest of your pregnancy.
Does PGP mean I can’t have a vaginal birth?
No, PGP alone doesn’t rule out a vaginal birth. Your physio and midwifery or obstetric team can help plan positioning for labour and delivery if needed.
How is PGP different from normal pregnancy aches and pains?
General pregnancy discomfort tends to be mild and short-lived. PGP is more localised to the pelvic joints and often worsens with specific movements like stairs, rolling in bed or getting out of the car.