Pelvic Girdle Pain in Pregnancy: What It Is and How Physio Helps

If you’re pregnant and feeling a deep ache or sharp pain around your hips, lower back, or pubic bone, you might be experiencing something called Pelvic Girdle Pain (PGP). It’s more common than you think—especially during the second and third trimesters—and it can make everyday tasks like walking, rolling over in bed, or getting dressed feel uncomfortable or even painful.

The good news? You don’t have to just "put up with it." Physiotherapy can help ease the pain and get you moving more freely again. Here’s how.

So, What Exactly Is Pelvic Girdle Pain?

Your pelvic girdle is the ring of bones that connects your spine to your hips and legs. During pregnancy, your body releases hormones that loosen up the ligaments in this area to prepare for birth. That’s a normal and necessary part of pregnancy.

But when things get too loose—or when your muscles and joints aren’t working well together—it can lead to pain around the pelvis. That’s pelvic girdle pain.

It’s also sometimes called:

• Symphysis pubis dysfunction (SPD)

• Sacroiliac joint pain

• Or just hip or pelvic pain during pregnancy

What Does It Feel Like?

Pelvic girdle pain can vary a lot from person to person. You might feel:

• A sharp or aching pain at the front of your pelvis (near your pubic bone)

• Pain across your lower back or hips

• Discomfort when walking, climbing stairs, or turning in bed

• A feeling like your pelvis is unstable or "clicking"

Some women describe it as feeling like they’ve been kicked between the legs—ouch!

The pain might come and go, or it might get worse as the day goes on, especially if you’ve been on your feet a lot.

What Causes It?

Pelvic girdle pain happens because of a mix of things:

• Hormonal changes that loosen joints

• A growing bump that shifts your posture

• Weakened or imbalanced muscles, especially around the core and hips

• Previous joint or back issues that are flaring up with the extra load

While it’s common, pelvic girdle pain isn’t something you just have to live with.

How Physiotherapy Helps

At our North Parramatta physio clinic, we work with pregnant women every day who are dealing with pelvic girdle pain. Here’s what we do to help:

1. Thorough Assessment

We start by listening—what are you feeling, where does it hurt, and what makes it better or worse? Then we do a gentle assessment to understand how your joints, muscles, and posture are working. This helps us find the root cause of the pain.

2. Hands-On Treatment

We use safe, pregnancy-friendly techniques to relieve tight or sore areas. This might include:

• Gentle joint mobilisation

• Soft tissue release

• Supportive taping if needed

The goal is to help the pelvis move more evenly and with less strain.

3. Tailored Exercises

We’ll teach you simple, safe exercises to strengthen the muscles that support your pelvis—especially your core, glutes, and pelvic floor. These exercises can make a huge difference in reducing pain and improving stability.

We’ll also show you how to move in ways that don’t aggravate the pain, like:

• How to get out of bed without twisting

• Ways to reduce strain when lifting or walking

4. Supportive Tools

In some cases, we might recommend a pelvic support belt to help take the pressure off. These are especially helpful for women who are on their feet a lot or who are further along in their pregnancy.

5. Birth Preparation & Beyond

Pelvic girdle pain doesn’t always stop at birth—especially if left untreated. That’s why we offer postnatal follow-ups to help with recovery and guide your safe return to activity.

What You Can Do Right Now

If you’re dealing with pelvic girdle pain, here are a few quick tips:

• Sit down to get dressed—avoid standing on one leg

• Avoid heavy lifting or long periods of standing

• Keep your knees together when rolling in bed

• Use a pillow between your knees when sleeping on your side

• Book a physiotherapy session to get personalised care

You’re Not Alone—And You Can Feel Better

Pregnancy brings so many changes, and pelvic girdle pain is just one of the body’s ways of asking for a little extra support. The good news is, with the right guidance and treatment, most women experience real relief—and many find their pain completely goes away.

At North Parramatta Physiotherapy & Sports Injuries, we’re here to help you move with confidence through every stage of pregnancy. Whether your pain is new, nagging, or getting in the way of daily life, we’re ready to support you with care that’s tailored to your body and your goals.