Pelvic girdle pain during pregnancy
Pelvic girdle pain is one of the most common conditions in pregnancy, affecting around 44% of Australian women. It is also one of the least talked about. Many women spend weeks thinking the pain they are feeling is just part of pregnancy, something to push through, before finding out it has a name and that there is support available.
It can begin at any point during pregnancy, sometimes as early as the first trimester, before any weight gain and before you are showing. It does not wait for a convenient time.
What it can feel like
The causes are not always straightforward and researchers are still working to understand them fully.
What we do know is that during pregnancy, relaxin and progesterone cause your ligaments to soften and loosen to prepare your body for birth. For some women, that loosening happens unevenly across the joints of the pelvis. When those joints are not moving in the same way, your pelvis becomes less stable and less effective at carrying the load of your growing body. That is where the pain comes from.
It is also worth knowing that these hormones do not directly cause PGP. Plenty of women have the same hormonal changes and never experience it. There is clearly more going on that we do not yet fully understand..
Why it happens
The causes are not always straightforward and researchers are still working to understand them fully.
What we do know is that during pregnancy, relaxin and progesterone cause your ligaments to soften and loosen to prepare your body for birth. For some women, that loosening happens unevenly across the joints of the pelvis. When those joints are not moving in the same way, your pelvis becomes less stable and less effective at carrying the load of your growing body. That is where the pain comes from.
It is also worth knowing that these hormones do not directly cause PGP. Plenty of women have the same hormonal changes and never experience it. There is clearly more going on that we do not yet fully understand.
Who is more likely to develop it
PGP can affect any woman during pregnancy. Some factors do make it more likely.
If you have had PGP in a previous pregnancy, had low back pain before or during a previous pregnancy, or experienced a pelvic injury at any point, those all increase the likelihood.
If you have hypermobility syndrome, that is relevant too.
One thing worth knowing: a short gap between pregnancies is not a risk factor, despite what you may have heard.
What can help
The most important thing you can do if you think you have PGP is let your maternity care provider know as soon as possible. Early support makes a real difference. PGP is not something you have to put up with until your baby is born, and the sooner you get the right help, the better you are likely to feel.
Staying active within the limits of your pain is generally recommended. Rest has its place, and there will be days when your body needs it, but complete rest is rarely the answer. Low impact movement, done carefully, tends to help more than stopping altogether.
Exercise that helps
Keeping moving during pregnancy is important, and PGP does not change that. What changes is how you move. Exercises that work the muscles around your pelvis, like double leg squats, seated work, and side lying exercises like clams, are generally well tolerated and can help you keep moving without aggravating your symptoms.
Stretching your glutes gently is also worth doing if your body tolerates it. Tight glutes pull on the pelvis and can make symptoms worse. Keep stretches slow and controlled and stay within a comfortable range.
A women’s health physiotherapist can put together a program specific to what your body needs right now. If cost is a barrier, ask your GP or midwife for a referral through the public system.
Small changes that make a real difference
Some of the most effective adjustments have nothing to do with treatment. They are about how you move through your day.
Getting in and out of the car, keep your knees together and swivel. It sounds simple and it genuinely helps. The same applies when getting in and out of bed. Roll to your side first and use your arms to push yourself up rather than sitting straight up from lying flat.
Turning over in bed is one of the most common triggers. Keep your knees together when you turn and use a pillow between your legs for support. A pillow under your bump helps too.
Getting dressed sitting down rather than standing on one leg makes a surprising difference. So does taking smaller steps when you walk. If you have a toddler and you are used to carrying them on your hip, that is worth reconsidering. Carrying weight on one side loads your pelvis unevenly and can aggravate symptoms. The same goes for a heavy bag on one shoulder.
Sitting for long periods is also hard on the pelvis. Try to change position regularly and avoid sitting twisted or on the floor.
Things that tend to make it worse
Pushing a shopping trolley is a surprisingly common aggravator. We all know they have a mind of their own at the best of times, and the pushing, pulling and wrestling involved loads one side of your pelvis more than the other. Keep trips short or recruit someone else to do the steering.
If you have been looking for a legitimate reason to hand over the vacuuming, sweeping and mopping, here it is. The pushing and pulling motion loads your pelvis in exactly the way you want to avoid right now. Screenshot this page if you need proof.
Anything that involves pushing or pulling to one side, reaching across your body, or moving things with your feet will generally aggravate symptoms. As your bump grows the temptation to nudge things along the floor with your foot rather than bending down is real. Try to avoid it.
Breaststroke swimming is worth avoiding with PGP. The leg movement puts your pelvis into exactly the position that aggravates it. Other swimming styles are generally fine.
Stairs, running, jumping and hopping all increase the load through your pelvis significantly. If stairs are unavoidable, take them slowly and one at a time.
Getting the right support
If you are experiencing PGP, a women’s health physiotherapist or an osteopath with experience in pregnancy related pelvic pain is the best place to start. They can assess what is happening and put together a plan that is specific to you. Not everyone can access one privately, and if that is your situation, ask your midwife or GP for a referral.
Treatment will often include specific exercises to help stabilise the pelvis and reduce pain, hands on therapy to release areas that are overloaded or tight, and practical advice about how to move through your day with less pain.
Some women find additional support helpful alongside physiotherapy. Hydrotherapy and acupuncture can help manage symptoms, though hydrotherapy is still physical work and it is easy to overdo it. Start gently and see how your body responds. Heat packs and warm baths can also provide relief. A pelvic support belt can make a real difference for some women, but make sure it is properly fitted rather than borrowing one from a friend.
If the pain is significant, crutches are sometimes recommended to help you get around more comfortably. They take load off your pelvis while your body is managing something genuinely difficult, and for many women they make a real difference to how they feel day to day.
Related reading
If you are wondering how pelvic girdle pain affects your exercise choices during pregnancy, our article Is Loaded Single Leg Exercise Safe During Pregnancy? – WHEN explains WHEN’s position and what to do instead. You can also find practical guidance across all exercise topics in the Exercise During Pregnancy – WHEN
References
Burani, E., Marruganti, S., Giglioni, G., Bonetti, F., Ceron, D., & Cozzi Lepri, A. (2023). Predictive factors for pregnancy-related persistent pelvic girdle pain (PPGP): a systematic review. Medicina, 59, 2123. https://doi.org/10.3390/medicina59122123
Ceprnja, D., Chipchase, L., Fahey, P., Liamputtong, P., & Gupta, A. (2021). Prevalence and factors associated with pelvic girdle pain during pregnancy in Australian women: a cross-sectional study. Spine, 46(14), 944–949.
Aldabe, D., Lawrenson, P., Sullivan, J., Hammer, N., Bryant, K., & Woodley, S.J. (2022). Management of women with pregnancy-related pelvic girdle pain: an international Delphi study. Physiotherapy, 115, 66-84. https://doi.org/10.1016/j.physio.2021.09.002
Hrvatin, I., Rugelj, D., & Šćepanović, D. (2024). Pregnancy-related pelvic girdle pain affects balance in the second and third trimesters of pregnancy. PLOS ONE, 19. https://doi.org/10.1371/journal.pone.0287221
Kleppe-Danby, E., Gausel, A.M., Furskog, E.C.R., & Bergström, C. (2026). Observing life from the sideline: a qualitative study on experiences of living with pregnancy-related pelvic girdle pain. BMC Pregnancy and Childbirth, 26, 231. https://doi.org/10.1186/s12884-026-08724-y
Robinson, H.S., Vøllestad, N., Bennetter, K.E., Waage, C.W., Jenum, A.K., & Richardsen, K.R. (2024). Pelvic girdle pain in pregnancy and early postpartum: prevalence and risk factors in a multi-ethnic cohort. BMC Musculoskeletal Disorders, 25, 21. https://doi.org/10.1186/s12891-023-07135-w
Simonds, Abraham & Spitznagle (2022). Clinical practice guidelines for pelvic girdle pain in the postpartum population. Journal of Women’s Health Physical Therapy, 46(1), E1–E38. https://doi.org/10.1097/JWH.0000000000000236
Sward, L., Manning, N., Murchison, A.B., Ghahremani, T., McCaulley, J.A., & Magann, E. (2023). Pelvic girdle pain in pregnancy: a review. Obstetrical & Gynecological Survey, 78, 349-357. https://doi.org/10.1097/ogx.0000000000001140
WHEN Exercise and Pregnancy Guidelines, Version 2 (April 2026). Women’s Health Education Network. www.when.org.au
Developed by the WHEN Clinical Team
Clinically reviewed by the WHEN Clinical Governance Committee
Last reviewed: 02/07/2026
