“It felt like someone was pulling inside my pelvis every time I stood up.” “Rolling over in bed suddenly became painful.” “I worried something was wrong with my baby.” Pelvic pain is one of the most common reasons pregnant women look for reassurance, and yet many are surprised by how early it can start, or by how much it can affect everyday life. Walking, getting out of the car, climbing stairs, turning over in bed, even standing on one leg to pull on a pair of trousers can suddenly become uncomfortable. The reassuring news is that most pelvic pain in pregnancy comes from normal physical changes: your body is preparing to support a growing baby and, eventually, childbirth. Understanding why it happens can take some of the worry out of it and make symptoms easier to manage safely.
Why Does Pelvic Pain Happen During Pregnancy?
Pregnancy changes the way your body moves. As your baby grows, your centre of gravity shifts, your posture changes, your abdominal muscles stretch, your joints become more flexible, your ligaments soften, and extra pressure lands on your hips and pelvis. All of this is completely natural , but together it can sometimes place added strain on the muscles and joints that support the pelvis.
Research shows pelvic girdle pain affects a significant proportion of pregnant women. Symptoms vary, but early assessment and the right exercise or physiotherapy can improve comfort and help you stay active throughout pregnancy.
Understanding the Pelvis
The pelvis is more than a single bone , it’s a ring of joints, ligaments, muscles and connective tissue that work together to hold you up. During pregnancy the areas that matter most are the pubic symphysis at the front, the two sacroiliac joints at the back, and the surrounding muscles of the abdomen, hips, lower back and pelvic floor. When these structures move well together, everyday activities feel comfortable; when extra strain creeps in, pain can follow.
Hormones Play an Important Role
A big reason discomfort develops is the effect of pregnancy hormones. Relaxin and progesterone soften ligaments and increase joint flexibility to prepare for birth , an important, healthy adaptation. The flip side is that more flexibility can make the joints a little less stable, so ordinary movements like climbing stairs or turning in bed can become surprisingly uncomfortable.
Did you know? Relaxin often gets the blame for pelvic pain, but current research suggests discomfort usually comes from a combination of hormonal changes, muscle function, posture and mechanical stress , not hormone levels alone.
What Does Pelvic Pain Feel Like?
Every woman describes it differently. Common versions include sharp pain in the pubic area, aching hips, lower back pain, discomfort between the legs or around the buttocks, clicking or grinding sensations in the pelvis, and pain when walking or standing on one leg. Some women only notice it after long days; others feel it with nearly every movement. Both are possible, and both are common.
Round Ligament Pain
One of the earliest causes of pelvic discomfort is round ligament pain. The round ligaments support the uterus as it grows, and as they stretch you may feel a sudden sharp pain or pulling sensation on one or both sides of the lower abdomen , often triggered by coughing, sneezing, laughing or standing up quickly. Startling as it can be, it usually lasts only a few seconds. It’s one of the most common causes of brief, sharp lower-abdominal pain in the second trimester, and moving more slowly when you change position tends to help. Short-lasting pulling or stretching sensations with movement are usually about the growing uterus rather than a complication.
Pelvic Girdle Pain (PGP)
Another common cause is pelvic girdle pain (PGP), previously sometimes called symphysis pubis dysfunction (SPD). It happens when the joints of the pelvis don’t move comfortably together, and it can bring pain over the pubic bone, in the hips or lower back, trouble walking or climbing stairs, difficulty turning over in bed, and discomfort getting out of a car. The severity varies a lot , some women notice only occasional discomfort, while others benefit from physiotherapy or temporary mobility aids. The important thing to hold onto is that effective treatment is available, and you don’t have to simply “put up with it.” Needing to slow down doesn’t mean you’re weak; it means your body is adapting to one of the most physically demanding experiences of your life.
When Is Pelvic Pain Most Common?
Pelvic discomfort can turn up at almost any stage. In the first trimester, some women notice mild pulling sensations as the uterus starts to grow, and round ligament discomfort may begin. In the second trimester, as the uterus gets heavier and posture shifts, pelvic girdle pain becomes more common , often the point when women first seek advice from a midwife or physiotherapist. In the third trimester, the growing baby adds more pressure on the pelvis, so walking, standing and turning over in bed can get harder. Happily, many women notice real improvement after birth as pregnancy hormones gradually return to normal.
How to Relieve Pelvic Pain
Pelvic pain can’t always be prevented, but plenty of practical adjustments can reduce discomfort and help you stay active , the goal isn’t to stop moving, but to move in ways that support your changing body. Keeping your knees together when you change position makes a real difference for many women: try it when getting out of bed or the car, standing up from a chair, or getting into the bath, and roll onto your side before sitting up to reduce strain. It also helps to avoid balancing on one leg , so sit down to get dressed and put on shoes, and use a chair for support rather than hopping into trousers or the bath. At night, a firm pillow between your knees (and another under your bump, if it helps) can keep your pelvis in a more comfortable position; side sleeping with your knees and ankles supported eases strain on the pelvic joints, and while pregnancy pillows are nice, ordinary pillows work just as well.
Stay Active, But Choose Gentle Movement
When you’re sore, it’s tempting to stop moving altogether, but prolonged inactivity often makes stiffness worse. Many women find relief with short walks, swimming, prenatal yoga, gentle stretching, pregnancy Pilates, or exercises recommended by a women’s health physiotherapist. The key is not to push through pain , exercise should leave you feeling better, not worse.
Did you know? Research shows individualised physiotherapy and targeted exercises are among the most effective non-medication approaches for pregnancy-related pelvic girdle pain.
Can a Pelvic Support Belt Help?
For some women, yes. Pelvic support belts give gentle compression around the pelvis to improve stability during daily activities, and some women report less pain while walking, more confidence moving, and better comfort during longer spells of standing. They’re not a cure, though, and work best alongside exercise, posture advice and activity changes , a physiotherapist or your provider can help you decide whether one is right for you.
Activities That May Make Pelvic Pain Worse
Knowing what aggravates your symptoms makes them easier to manage. Common triggers include:
● standing on one leg;
● climbing stairs repeatedly;
● carrying heavy shopping bags;
● long walks without breaks;
● twisting while lifting;
● sitting in one position for long periods;
● crossing your legs.
This doesn’t mean avoiding these things forever , just adapting them during pregnancy can reduce discomfort.
Safe Stretches and Exercises
Gentle movement is often more helpful than complete rest. Pelvic tilts can ease lower-back tension and improve pelvic mobility; the cat-cow stretch, done on hands and knees, helps loosen a stiff spine; pelvic floor exercises support the muscles around the pelvis and add to overall stability; and short, comfortable walks usually do more good than the occasional long one. Listen to your body and stop before pain becomes severe.
Partner’s Corner
Pelvic pain can make ordinary tasks unexpectedly hard, and one of the most meaningful ways a partner can help is by taking physical demands off your plate , carrying the heavier shopping bags, picking up household jobs, or simply slowing the pace on walks. Support doesn’t always mean solving the problem; sometimes it just means making daily life a little easier.
When Should You Contact Your Healthcare Provider?
Most pelvic pain is related to normal pregnancy changes, but some symptoms need prompt assessment. Contact your provider straight away if pelvic pain comes with:
● heavy vaginal bleeding;
● leaking amniotic fluid;
● fever;
● severe abdominal pain;
● painful or regular contractions before term;
● difficulty walking that develops suddenly;
● severe pain after a fall or injury;
● reduced fetal movements later in pregnancy.
Never ignore pain that feels severe, unusual or very different from what you’ve felt before , if it suddenly becomes severe or comes with bleeding, fever, contractions or leaking fluid, seek advice immediately rather than waiting to see if it settles.
Myth vs. Fact
Myth: “Pelvic pain means something is wrong with my baby.”
Fact: Most pelvic pain comes from changes in the mother’s muscles, ligaments and joints , not from problems affecting the baby.
Myth: “I should stay in bed until the pain goes away.”
Fact: Complete bed rest is rarely recommended for pelvic girdle pain. Gentle, appropriate movement usually supports recovery better than prolonged inactivity.
Myth: “If I have pelvic pain, I won’t be able to have a vaginal birth.”
Fact: Most women with pelvic girdle pain can still have a vaginal birth. Your team can help you find comfortable labour positions and support your birth plan.
Myth: “Nothing can be done about pelvic pain.”
Fact: Many women benefit from physiotherapy, posture advice, activity changes, support belts and targeted exercises.
Questions to Ask Your Midwife or Physiotherapist
If pelvic pain is affecting daily life, it’s worth asking:
● Is my pain consistent with pelvic girdle pain or something else?
● Would I benefit from a referral to a women’s health physiotherapist?
● Is a pelvic support belt appropriate for me?
● Which exercises are safe for my stage of pregnancy?
● How can I sleep more comfortably?
● What can I do to prepare for labour if I have pelvic pain?
Pelvic Pain Self-Care Checklist
● Keep your knees together getting in and out of bed or the car.
● Sleep with a pillow between your knees.
● Avoid standing on one leg where you can.
● Stay active with gentle, pregnancy-safe movement.
● Take regular breaks during longer walks or household tasks.
● Consider physiotherapy if pain is affecting daily life.
● Ask your provider whether a pelvic support belt may help.
● Contact your provider if symptoms suddenly worsen or come with warning signs.
A Gentle Reminder
Pelvic pain isn’t “just part of being pregnant.” It’s common, but common doesn’t mean you have to grit your teeth through it. If pain is affecting your ability to walk, sleep, work or enjoy your pregnancy, you deserve support , asking for help isn’t overreacting, it’s looking after yourself, and that’s part of looking after your baby. Many women improve significantly with the right advice, exercises and small practical adjustments.
Frequently Asked Questions
Is pelvic pain normal during pregnancy?
Yes. Mild to moderate pelvic discomfort is common and usually relates to hormonal changes, stretching ligaments and the growing weight of the baby. Severe or sudden pain, though, should always be assessed.
Can walking make pelvic pain worse?
It can. Some women feel better after gentle walking; others notice symptoms build after longer distances. Try shorter walks with regular breaks, and stop if pain worsens.
Should I exercise if I have pelvic pain?
In most cases, yes. Gentle, pregnancy-safe movement and physiotherapy-guided exercises are often more helpful than complete rest. Check with your provider or physiotherapist if you’re unsure what’s appropriate.
Will pelvic pain disappear after birth?
For many women, symptoms improve significantly within weeks or months as hormone levels normalise and the pelvis regains stability. A small number benefit from ongoing physiotherapy afterwards.
Can I still have a vaginal birth if I have pelvic girdle pain?
In most cases, yes. Pelvic girdle pain alone doesn’t usually prevent a vaginal birth, and your maternity team can help you find comfortable labour positions.
Key Takeaways
● Pelvic pain is common, often caused by hormonal changes, growing ligaments and pressure on the pelvic joints.
● Round ligament pain and pelvic girdle pain are among the most common causes.
● Gentle movement, physiotherapy, posture changes and support belts may all help.
● Avoid movements that place uneven strain on the pelvis, such as standing on one leg.
● Severe pain with bleeding, fever, contractions, leaking fluid or reduced fetal movements needs immediate assessment.
● You don’t have to “just live with” pelvic pain , effective support and treatment are available.
Continue Reading
Continue exploring evidence-based pregnancy resources from Motherhood Academy by Gege Club:
● Safe Exercise During Pregnancy: Benefits, Guidelines, and Common Myths
● Common Pregnancy Symptoms Nobody Talks About
● Sleep During Pregnancy: Best Positions and Common Challenges
● Preparing for Birth: Your Complete Guide to Labour and Delivery
● Your Pregnancy Week by Week: The First Trimester (Weeks 1–13)
References
This article is based on recommendations and scientific evidence from internationally recognised organisations, including:
● American College of Obstetricians and Gynecologists (ACOG). Exercise During Pregnancy and the Postpartum Period.
● Royal College of Obstetricians and Gynaecologists (RCOG). Pelvic Girdle Pain and Pregnancy.
● National Institute for Health and Care Excellence (NICE). Antenatal Care.
● NHS. Pelvic Pain in Pregnancy.
● Pelvic Partnership (UK). Pregnancy-Related Pelvic Girdle Pain.
● International Federation of Gynecology and Obstetrics (FIGO). Maternal Musculoskeletal Health.
About the Author
Krista Winter is the Lead Content Editor at Motherhood Academy by Gege Club, where she creates evidence-based educational resources on fertility, pregnancy, breastfeeding and early parenthood. Every article is developed using trusted international clinical guidelines and current scientific evidence to provide compassionate, practical and reliable support for women and families.
Medical Disclaimer
This article is intended for educational purposes only and should not replace personalised medical advice, diagnosis or treatment. If you experience severe pelvic pain, vaginal bleeding, leaking amniotic fluid, fever or any concerning symptoms during pregnancy, seek prompt medical advice from your healthcare provider.