Pregnancy brings many changes to the body, and while some discomfort is common, persistent pelvic or hip pain shouldn't simply be something you have to put up with.
Pelvic girdle pain (PGP) is a common musculoskeletal condition during pregnancy that can make everyday activities such as walking, getting dressed, climbing stairs and rolling over in bed surprisingly uncomfortable.
The good news? With the right support, education and exercise programme, physiotherapy can play an important role in helping you manage symptoms, maintain strength and stay active throughout pregnancy.
What is pelvic girdle pain?
Pelvic girdle pain refers to discomfort around the joints and structures of the pelvis, most commonly affecting the sacroiliac joints (at the back of the pelvis) and/or the pubic symphysis (at the front of the pelvis).
During pregnancy, your body undergoes significant hormonal, postural and biomechanical changes to accommodate your growing baby. Changes in load distribution, movement patterns and the demands placed on your pelvic and surrounding muscles can contribute to pelvic girdle pain.
Symptoms can range from mild discomfort to more significant pain that affects your ability to move comfortably and participate in everyday activities.
What does pelvic girdle pain feel like?
Pelvic girdle pain can present differently from person to person. Common symptoms include:
Pain around the lower back, buttocks, hips or groin.
Discomfort over the pubic bone at the front of the pelvis.
Pain when walking, particularly over longer distances.
Difficulty climbing stairs or standing on one leg.
Discomfort when getting in and out of the car.
Pain when rolling over in bed or changing positions.
Difficulty getting dressed, particularly when putting on pants or shoes.
Some women experience pain in one area, while others experience discomfort across multiple regions of the pelvis.
Why does pelvic girdle pain happen during pregnancy?
There isn't one single cause of pelvic girdle pain. Instead, it is often influenced by a combination of factors.
1. Hormonal changes
During pregnancy, hormones such as relaxin contribute to changes in connective tissue and ligament properties. These changes help prepare the body for childbirth, although pelvic girdle pain is not simply caused by the pelvis becoming 'loose'.
2. Changes in posture and body mechanics
As your baby grows, your centre of mass shifts and your body adapts to accommodate your changing shape. This can alter the way you move and distribute loads through your pelvis, hips and lower back.
3. Increased physical demands
Everyday activities place different demands on your body as pregnancy progresses. Walking, lifting, standing for long periods and caring for other children can all contribute to increased discomfort.
4. Changes in muscle function
Your abdominal, pelvic floor, hip and gluteal muscles all play important roles in supporting movement and managing loads through the pelvis. Changes in how these muscles work together may contribute to symptoms.
How can physiotherapy help?
Physiotherapy can help you understand your symptoms, identify activities that may be aggravating your pain and develop an individualised management plan.
Rather than simply avoiding movement, the goal is to find ways to stay active while managing symptoms and maintaining strength.
At Project Rehab, physiotherapy management may include:
1. Individualised exercise programmes
Targeted strengthening exercises can help improve the capacity of the muscles surrounding your pelvis and hips. Depending on your symptoms, exercises may include:
Banded sit-to-stands to strengthen the glutes and lower limbs.
Seated hip abduction to target the hip stabilising muscles.
Gentle gluteal stretches to improve comfort and mobility.
Modified core and pelvic stability exercises.
Exercises should be selected and progressed according to your symptoms, pregnancy stage and individual needs.
2. Activity modification
Small changes to everyday movements can sometimes make a significant difference. Your physiotherapist can help you identify strategies to reduce aggravation, such as:
Taking smaller steps when walking.
Sitting down to get dressed rather than balancing on one leg.
Keeping your knees relatively together when getting in and out of the car.
Changing positions regularly rather than standing or sitting for prolonged periods.
Using a pillow between your knees when sleeping if this feels more comfortable.
3. Education and pain management
Understanding why your pain is occurring and what you can do to manage it is an important part of treatment. Your physiotherapist can help you find the right balance between activity and rest, without unnecessarily restricting your movement.
4. Support and reassurance
Experiencing pain during pregnancy can be frustrating, particularly when it starts affecting activities you previously found easy. Having a management plan and someone to guide you through exercise and movement modifications can make a real difference.
Should you stop exercising if you have pelvic girdle pain?
Not necessarily!
While certain movements may aggravate your symptoms, complete rest is rarely the answer. Maintaining appropriate physical activity during pregnancy has many benefits for both maternal health and overall wellbeing.
The key is finding the right type and amount of exercise for your body.
Working with a physiotherapist who understands pregnancy-related musculoskeletal conditions can help you modify your exercise routine, maintain strength and continue participating in activities that are important to you.
If pain is severe, worsening or significantly affecting your mobility, seek an assessment from your healthcare professional. New or unusual symptoms during pregnancy should also be discussed with your maternity care team.
You don't have to put up with pelvic pain throughout pregnancy.
Every pregnancy is different, and there is no one-size-fits-all approach to managing pelvic girdle pain.
With the right guidance, education and individualised exercise programme, many women can improve their comfort, maintain their strength and feel more confident moving throughout pregnancy.
At Project Rehab, we are passionate about supporting women through all stages of life with personalised physiotherapy and exercise-based care.
If you're experiencing pelvic or hip pain during pregnancy, get in touch with our team to find out how physiotherapy may help.
Move well. Feel strong. Stay active.
References
1. Royal College of Obstetricians and Gynaecologists. (2025). Pelvic girdle pain and pregnancy. https://www.rcog.org.uk/for-the-public/browse-our-patient-information/pelvic-girdle-pain-and-pregnancy/
2. National Institute for Health and Care Excellence. (2021). Antenatal care (NG201). NICE. https://www.nice.org.uk/guidance/ng201
3. Aldabe, D., Lawrenson, P., Sullivan, J., Hyland, G., Bussey, M. D., 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
4. Clinton, S. C., Newell, A., Downey, P. A., & Ferreira, K. (2017). Pelvic girdle pain in the antepartum population: Physical therapy clinical practice guidelines. Journal of Women's Health Physical Therapy, 41(2), 102–125. https://doi.org/10.1097/JWH.0000000000000081
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At-home neurological physiotherapy brings physiotherapy to you, allowing for the highest level of comfort and convenience.
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Physiotherapy can benefit individuals with a wide range of needs. Some conditions include: Amputees. Acquired Brain Injury, Parkinson's Disease, Motor Neurone Disease, Multiple Sclerosis, Alzheimer’s Disease, as well as various intellectual disabilities, developmental delays, and chromosomal disorders, among others.
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Yes, Project Rehab is a registered NDIS provider, making it easy for clients on the NDIS program to receive neurological physiotherapy.
