Pelvic girdle pain, also called PGP or SPD (symphysis pubis dysfunction), is pain in the pelvic joints during pregnancy.
According to the Pelvic Obstetric and Gynaecological Physiotherapy (POGP) group, pelvic girdle pain affects approximately 1 in 5 pregnant women, and is often caused by pregnancy hormones loosening the ligaments around the pelvis as your bump grows.
The good news? PGP is treatable, and most women find real relief with the right support, posture changes, gentle exercises, and rest.
Pregnancy can already feel like your body is rewriting its own instruction manual week by week.
Add sharp pelvic pain every time you roll over in bed or climb the stairs, and suddenly even normal daily movements feel like a boss battle. If that sounds familiar, you are absolutely not alone.
In this guide, we’ll explain what it actually is, what causes it, how to relieve pelvic girdle pain safely, and the everyday changes that genuinely help.
Contents
- What is Pelvic Girdle Pain (PGP)?
- What Causes PGP in Pregnancy?
- PGP Symptoms: how to know if you have it
- How to Relieve Pelvic Girdle Pain: 8 things that actually help
- Exercises that ease Pelvic Girdle Pain
- Will PGP affect Labour and Birth?
- When does PGP go away after birth?
- Frequently Asked Questions
What is Pelvic Girdle Pain (PGP)?
Pelvic girdle pain is pain around the joints and ligaments of the pelvis during pregnancy. It can affect the front of the pelvis, lower back, hips, groin, inner thighs, or even the perineum.
You may also hear it called:
- PGP
- SPD (symphysis pubis dysfunction)
- Pregnancy-related pelvic pain
Technically, SPD refers to pain around the pubic joint at the front of the pelvis, while PGP is the wider medical term covering the whole pelvic area.
PGP can range from mild discomfort to pain that affects walking, sleeping, getting dressed, or getting in and out of the car.
Where does PGP hurt?
Pain can show up in different places depending on which joints are irritated.
Common areas include:
- Front of the pelvis
- Lower back
- Hips
- Groin
- Inner thighs
- Buttocks
- Around the pubic bone
Some women describe it as:
- A grinding feeling
- Sharp stabbing pain
- A clicking pelvis
- A heavy ache
- Pain when separating the legs
One day it might feel manageable. The next, turning over in bed feels like your pelvis has gone on strike.
What Causes PGP in Pregnancy?
There is not one single cause of pelvic girdle pain. Usually, it is a combination of hormonal changes, posture changes, and extra pressure on the joints.
Relaxin and ligament softening
During pregnancy, your body releases hormones called relaxin and progesterone. These hormones help soften ligaments and prepare the pelvis for birth.
Helpful for labour...less helpful when you are trying to walk through Tesco without waddling like a penguin on roller skates.
As the ligaments loosen, the pelvic joints can become less stable, leading to pain and inflammation.
Your centre of gravity changes
As your bump grows, your posture naturally changes too.
Your lower back arches more, your abdominal muscles stretch, and your pelvis tilts forward. This puts extra strain on the pelvic joints and surrounding muscles.
You may be more likely to experience PGP if you:
- Had pelvic or back pain before pregnancy
- Experienced PGP in a previous pregnancy
- Have hypermobility
- Carry multiples
- Have physically demanding work
Why PGP often starts in the second trimester
Pelvic girdle pain can start at any point during pregnancy, however many women notice symptoms beginning between 14 - 30 weeks (Pampers), when the bump becomes heavier and the body starts compensating more dramatically for the extra weight.
PGP Symptoms: how to know if you have it
Pelvic girdle pain symptoms vary from person to person, but common signs include:
- Pain in the pelvis or pubic bone
- Lower back pain
- Hip pain
- Pain when walking
- Pain climbing stairs
- Pain rolling over in bed
- Difficulty standing on one leg
- Clicking or grinding in the pelvis
- Pain getting in and out of the car
- A waddling walk
Many women notice symptoms worsen after:
- Long walks
- Carrying toddlers
- Standing for long periods
- Crossing the legs
- Vacuuming
- Pushing heavy shopping trolleys
- Sleeping without leg support
When should you see your GP or midwife?
Speak to your GP, midwife, or physiotherapist if:
- Pain is affecting daily life
- Walking becomes difficult
- You feel unstable
- Pain suddenly becomes severe
- You have numbness or weakness
- You struggle with sleep because of the pain
You do not need to “just put up with it.” Support and treatments are available.
How to Relieve Pelvic Girdle Pain: 8 things that actually help
Some PGP advice online sounds like it was written by someone who has never been pregnant a day in their life. “Just rest more” is lovely in theory, but slightly harder when you also need to work, parent, cook, clean, and remember where you left your phone for the fifth time today.
These are the things that genuinely help most women.
1. Wear a pregnancy support belt
A good pregnancy belt helps lift the weight of the bump and stabilise the pelvis. This reduces strain on the joints and can ease pain during walking, standing, and daily movement.
Many midwives and physiotherapists recommend support belts as a first-line treatment for PGP.
Our pregnancy support belts are designed to support the pelvis, lower back, and bump without feeling bulky or restrictive.
Things to look for in a support belt:
- Adjustable fit
- Breathable fabric
- Lower back support
- Pelvic stabilisation
- Comfortable enough for daily wear
BABYGO® recommends using your belt for walking, shopping trips, work, exercise, and long periods standing.
Pregnancy support belts are one of our most frequently purchased products among women experiencing pelvic discomfort.
How long should you wear a support belt?
Most experts recommend wearing one for shorter active periods rather than all day continuously.
Top Tip:
Make sure you remove it when resting or sleeping.
2. Sleep with a pregnancy pillow between your knees
Sleeping with unsupported hips can make PGP dramatically worse overnight.
A pregnancy pillow between the knees helps keep the pelvis aligned and reduces twisting through the hips and lower back.
Our moon pregnancy pillow can help support your bump, hips, knees, and back all at once, especially during the second and third trimester when turning in bed starts feeling like a 14-point manoeuvre.
Best sleeping positions for PGP
Try to:
- Sleep on your side
- Keep knees together when turning
- Place a pillow between the knees
- Support the bump
- Avoid twisting movements in bed
3. Gentle exercises on a birthing ball
Movement usually helps PGP more than complete rest, but the key is gentle, controlled movement.
Using a birthing ball can help reduce pressure on the pelvis while improving posture and mobility.
Exercises that often help include:
- Hip circles
- Pelvic tilts
- Gentle bouncing
- Supported stretches
The ball acts almost like a pressure-release valve for the pelvis. Tiny movements. Big relief.
4. Avoid trigger movements
Certain movements place uneven pressure on the pelvis and can flare symptoms quickly.
Try to avoid:
- Standing on one leg
- Crossing legs
- Twisting while lifting
- Carrying heavy bags on one side
- Taking stairs too quickly
- Wide leg movements
- Sitting twisted on the sofa
Simple swaps that help
- Sitting to get dressed
- Swinging legs separately out of the car, move both together
- Taking stairs normally, go one step at a time if needed
Tiny adjustments can make a surprisingly big difference.
5. Ask for physiotherapy support
NHS physiotherapy can help with:
- Pelvic stability exercises
- Manual therapy
- Posture advice
- Movement strategies
- Pain management
A physio can also check whether the pain is definitely PGP and not something else.
6. Use heat or cold therapy
Many women find relief using:
- Warm baths
- Heat packs
- Ice packs
- Warm showers
Heat tends to help muscular aches. Cold can help inflamed joints.
Top Tip:
Make sure you avoid placing anything extremely hot directly onto the bump.
7. Adjust your sleeping and sitting positions
PGP often becomes worse after long periods in one position.
Helpful posture changes include:
- Keeping knees together when getting out of bed
- Sitting upright with back support
- Avoiding slouching
- Not sitting cross-legged
- Supporting feet when sitting
Think “balanced pelvis” rather than “perfect posture.”
8. Know when to slow down
This part matters.
Sometimes the body is not asking for more stretching, more productivity, or more determination. Sometimes it is asking for less.
If a certain movement consistently causes pain, listen to that information.
Rest is not failure. It is part of treatment.
Exercises that ease Pelvic Girdle Pain
Gentle strengthening exercises can improve pelvic stability and reduce discomfort.
The goal is not intense workouts. Think controlled movement and muscle support.
Cat-cow stretch
This gentle mobility exercise helps release tension through the lower back and pelvis.
How to do it:
- Start on hands and knees
- Arch the back gently upward
- Slowly lower and lift the chest
- Repeat slowly 8 to 10 times
Avoid overextending the bump.
Pelvic tilts
Pelvic tilts strengthen the deep abdominal muscles and reduce pressure on the lower back.
How to do them:
- Sit on a birth ball or stand against a wall
- Gently tilt the pelvis forward and backward
- Keep movements small and controlled
Birthing ball hip circles
Hip circles help improve mobility without impact.
- Sit upright on the ball
- Slowly circle the hips clockwise
- Repeat anti-clockwise
Gentle circles often feel especially good after sitting for long periods.
Glute bridges
Strong glutes help stabilise the pelvis.
If bridges aggravate symptoms, stop and try something gentler instead.
Exercises to avoid with PGP
Avoid anything that causes pain, especially:
- Deep lunges
- Heavy weights
- High-impact exercise
- Running if painful
- Wide squats
- One-legged movements
Top Tip:
Discomfort during exercise usually means scale back, not push through.
Will PGP affect Labour and Birth?
Usually, no.
Most women with pelvic girdle pain can still have a vaginal birth.
The important thing is making your midwife aware beforehand so they can help you avoid positions that aggravate the pelvis.
Labour positions that may feel better
Many women with PGP prefer:
- Kneeling positions
- Side-lying positions
- Upright labour positions
- Water birth
Should you avoid epidurals if you have PGP?
Not necessarily. But if you do have an epidural, your team may monitor leg positioning more carefully because you may not feel when the pelvis is overstretching.
When does PGP go away after birth?
For many women, symptoms improve significantly within the first few weeks postpartum.
Typical recovery time is around 4 to 12 weeks (POGP), although some women recover faster and others need longer support. Postpartum recovery can take time, so be sure to take it easy and listen to your body.
What helps recovery postpartum?
- Gentle movement
- Pelvic floor exercises
- Avoiding heavy lifting
- Rest
- Physiotherapy
- Gradual return to exercise
If pain continues after birth, speak to your GP or women’s health physio as there are different options to help.
Frequently Asked Questions
What’s the difference between PGP and SPD?
SPD stands for symphysis pubis dysfunction and refers specifically to pain around the pubic joint at the front of the pelvis. PGP is the broader medical term covering pain across the pelvic joints during pregnancy.
In reality, the terms are often used interchangeably by midwives, physiotherapists, and pregnant women.
Both can cause pain when walking, climbing stairs, rolling over in bed, or standing on one leg. Treatment is usually similar and includes pelvic support, physiotherapy, posture adjustments, and reducing movements that put uneven pressure on the pelvis.
Does a pregnancy support belt really help with PGP?
Yes, many women find maternity support belts genuinely helpful for pelvic girdle pain. A support belt helps stabilise the pelvis and lift some of the weight of the bump, reducing strain on the joints and lower back.
Midwives and physiotherapists often recommend them as part of first-line treatment for PGP. They tend to work best during walking, standing, shopping, exercise, or long days on your feet. The key is choosing a properly fitted belt that feels supportive rather than restrictive.
Top Tip:
You can also look at getting a pregnancy support band!
Can I exercise with pelvic girdle pain?
Usually, yes. Gentle exercise is often better for PGP than complete rest. Low-impact movements can help strengthen the muscles supporting the pelvis and improve mobility.
Exercises on a birthing ball, pelvic tilts, walking, swimming, and pregnancy-safe stretching are commonly recommended.
The important thing is avoiding movements that worsen pain. High-impact workouts, deep lunges, uneven weight-bearing exercises, or anything causing sharp pain should be avoided.
If you are unsure what is safe, ask your midwife or physiotherapist for personalised advice.
What is the best sleeping position for PGP?
Sleeping on your side with a pillow between your knees is usually the most comfortable position for pelvic girdle pain. Supporting the bump and keeping the knees aligned helps reduce twisting through the pelvis overnight.
Many women also find relief using a full-body pregnancy pillow for hip and lower back support.
Try to keep your knees together when turning over in bed and avoid sudden twisting movements. Even small changes to sleeping posture can make nights feel significantly more manageable.
Will I need a C-section if I have PGP?
Not usually. Most women with pelvic girdle pain can still have a vaginal birth.
Having PGP does not automatically mean you need a C-section. The important thing is discussing your symptoms with your midwife before labour so your birth team understands which positions feel comfortable and which movements aggravate the pelvis.
Many women with PGP prefer upright, kneeling, side-lying, or water birth positions during labour.
Your care team can help you move safely and avoid overstretching the pelvic joints during birth.
How long does PGP last after birth?
For most women, pelvic girdle pain improves within the first few weeks after birth as hormone levels settle and the pelvis becomes more stable again.
Recovery commonly takes between 4 and 12 weeks, although some women recover sooner and others may need longer physiotherapy support.
Continuing gentle exercises, avoiding heavy lifting too early, and rebuilding strength gradually can all help recovery.
If pelvic pain continues for months postpartum or affects daily life, it is important to speak to your GP or a women’s health physiotherapist.
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Written by Leah Clements
Content Creator at BABYGO® for pregnancy, postpartum and baby care content.