Pelvic girdle pain (PPGP) is one of the most common physical complaints in pregnancy. But just because it’s common doesn’t mean it should be dismissed. With the right strategies, pelvic pain during pregnancy can be managed effectively, allowing you to stay comfortable and active throughout.
At Secret Women’s Business Physiotherapy, we support many women through pregnancy-related pain, helping them understand their bodies and reduce discomfort with evidence-based care.
What is Pregnancy related Pelvic Girdle Pain (PPGP)?
PPGP refers to pain felt anywhere around the pelvic ring. It commonly includes:
- Pubic symphysis pain (sometimes called Symphysis Pubis Dysfunction or SPD), felt at the front of the pelvis.
- Sacroiliac joint (SIJ) pain, which presents at the back of the pelvis—often described as “one-sided lower back pain” or pain across the sacrum.
This discomfort can begin at any stage of pregnancy and may range from mild to quite limiting. The key is to address symptoms early, especially when pain is one-sided, to prevent it spreading or becoming more persistent.
A Quick Reassurance: The Pregnant Pelvis is Stable
Despite hormonal changes during pregnancy the pelvis remains a strong and stable structure. The changes that support your growing baby can create more movement and sensitivity in the pelvis, but that doesn’t mean it’s fragile. The goal is to manage load and movement wisely, rather than avoiding movement altogether.
Self-Management Strategies
There is good news: many of the things you can do at home can make a significant difference. Here’s what the research supports:
– Exercise: Regular, guided exercise during pregnancy can reduce the incidence and severity of PPGP.
– Pilates: Clinical Pilates has been shown to improve both sleep and function in women experiencing pelvic pain.
– Emotional wellbeing and rest: Stress, fatigue, and poor sleep can all heighten pain perception.
– Pelvic Support belts: Pelvic support belts provide compression and feedback, increasing confidence and safety in movement.
Tips for Movement & Activity
The way we move through daily tasks can either ease or aggravate pelvic pain. One of our favourite mantras is: “Move like a mermaid… in a mini skirt!”
This means avoiding movements that involve big strides or shifting weight unevenly between legs.
Try these daily tips:
- Walk slowly and avoid “striding out”
- Keep weight evenly distributed between both feet
- Avoid crossing legs, standing on one leg, or twisting your pelvis
- Sit to get dressed or undressed
- Use a thick pillow between your knees for sleeping, keeping hips and knees level
- Avoid breaststroke when swimming
- Sit on higher chairs where possible, and limit stairs
- Keep knees together when getting in and out of the car or bed
These may sound small, but together they reduce strain on sensitive joints and help you stay active in a sustainable way.
When to Seek Help
If pelvic pain is interfering with your ability to move comfortably, sleep well, or enjoy pregnancy, physiotherapy can help. Early support leads to better outcomes and a more positive experience of pregnancy and postpartum recovery. At Secret Women’s Business Physiotherapy, our team of experienced, all-female physiotherapists provides tailored care for women experiencing PPGP and other pregnancy-related concerns.
📍 Based in Menai, NSW
📞 Contact us today to book a private consultation.
