As a perinatal mental health therapist and prenatal yoga teacher, I often sit with clients navigating the complex, tender terrain of pregnancy—not just emotionally, but physically. One very common, and often dismissed, complaint I hear from pregnant clients is about their experience of pelvic pain in pregnancy. I don’t mean that little, occasional ache and discomfort in my lower body, I am talking about that deep and sometimes debilitating pain that can feel like your pelvic bone is being “ripped in half”. (To be fair, maybe that is just how it was for me, I imagine the pelvic pain comes in all shapes and flavors as most pregnancy symptoms do!)
You may have heard it referred to as pelvic girdle pain (PGP), pubic bone pain, and it can include lower back pain during pregnancy. It’s a deeply embodied experience that can affect daily functioning, sleep, mood, and overall well-being. And yet, too often, the response from our medical systems is a minimizing “That’s normal,” or “It’ll go away after the baby comes.”
But pain is not something you have to accept or endure—especially not during a time when your body is already working so hard. As with so many pregnancy symptoms, just because something is common doesn’t mean it’s normal or that you should suffer through it. I really appreciate how childbirth educators like Bridget Teyler frame it:
“Pain is your body’s way of communicating that something needs your attention..”
That attention doesn’t have to mean a total overhaul of your life—because I get it. Real-world circumstances like work, limited mobility, physical spaces, and caring for other children don’t always allow for complete rest or deep intervention. But that doesn’t mean that there is nothing that could offer you relief. There are supportive and accessible ways to ease discomfort and offer you more agency—many of which you can begin at home, at no cost, and without special equipment. Read the list below and take what feels helpful and ignore the rest!
While it’s true that most pelvic pain improves or resolves in the months after delivery—sometimes even right away—and that detail can offer much hope and reassurance for people suffering. That also doesn’t mean you should be told to wait it out. You deserve relief, comfort, and options right now.
If you’re experiencing ongoing or worsening pelvic pain, please bring it up with your medical care provider (doctor, midwife, ect.). Be clear and direct—describe how the pain impacts your daily life, sleep, or emotional well-being. If you think it may be helpful, ask for a referral to a pelvic floor physical therapist, a prenatal chiropractor, a prenatal massage therapist, ect. There are many specialists trained to assess and support your body in exactly this season, and their care can make a world of difference.
Let’s talk about it—what it is, why it happens, and what you can actually do to feel better.
What Is Pelvic Pain During Pregnancy?
Pelvic pain in pregnancy, most commonly referred to as Pelvic Girdle Pain (PGP), includes discomfort felt in the pubic bone, sacroiliac joints, lower back, hips, and sometimes inner thighs. It may show up as a sharp stab when walking, a dull ache when rolling over in bed, or a grinding pain when climbing stairs.
PGP is more than just a nuisance—it can limit mobility, disturb sleep, affect mood, and heighten stress, all while you’re already navigating the physical and emotional demands of pregnancy.
Why Does Pelvic Pain Happen in Pregnancy?
Understanding the “why” of pelvic pain can be empowering—it helps us respond with compassion and intention instead of frustration.
Here are some contributing factors:
- Hormonal changes: Pregnancy hormones like relaxin soften ligaments and joints to prepare your body for birth. This can lead to instability in the pelvis.
- Postural shifts: As your baby grows, your center of gravity shifts, and your core and pelvic floor muscles must adjust to support the weight.
- Repetitive or asymmetrical movements: Things like standing on one leg to put on pants or favoring one side when sleeping can contribute to misalignment and pain.
- Muscle imbalances: Many of us go into pregnancy with preexisting tightness or weakness that gets amplified by these changes. (This is especially common for individuals who are on subsequent pregnancies or have multiple pregnancies within a couple years of each other)
What to Avoid to Minimize and Not Perpetuate Symptoms
Pelvic pain during pregnancy often worsens when we unknowingly put uneven pressure or strain on one side of the pelvis more than the other. Many everyday activities involve asymmetric movements—that is, favoring one side of your body or twisting in ways that can strain your joints and muscles unevenly. Common examples include: getting in and out of a car, rolling over in bed, putting on pants or shoes walking up or down stairs, standing on one leg or hiking up one hip.
- Asymmetrical activities like crossing legs or leaning heavily to one side
- Standing or sitting on one leg (think: putting on pants or chasing toddlers!)
- Deep lunges or wide-legged squats (unless guided by a professional)
- Heavy lifting without engaging the core or pelvic floor
- Prolonged standing, especially without support
- High-impact movement like running or jumping (unless you’re pain-free and cleared by a provider)
How to Modify These Movements:
- Mermaid legs! – Keep your legs together as one block, keeping knees and ankles aligned when getting into and out of bed, a car, and rolling over in bed. Use your hands for support rather than twisting or separating your legs and often start with bending your knees.
- Sit down and stand up slowly and evenly, trying to keep your weight balanced between both legs instead of favoring one side.
- When putting on pants or shoes, sit down rather than standing on one leg.
- For stairs, take one step at a time in order to give your pelvis time to balance and realign between steps. Try to alternate the leading leg and use the handrail for extra stability.
- Avoid standing on one leg for long stretches—if you need to, shift your weight regularly.
Avoiding these doesn’t mean you need to be still or afraid to move—in fact, gentle, intentional movement is really helpful. Mild stretches and slow walks can help relieve pelvic pain by improving circulation, releasing tension, activating supportive muscles, and promoting balanced, gentle movement without overloading the joints. Being mindful of how we move can protect our body and reduce pain.
Comfort and Support Strategies for Pelvic Pain
There’s no one-size-fits-all approach, but here are my favorite evidence-informed, body-loving strategies that are frequently recommend by pelvic floor physical therapist and perinatal movement specialists including prenatal yoga teachers. Many are simple, accessible, and often overlooked by medical providers:
Supportive Tools
- Belly Band or Kinesiology Tape
Offers gentle compression and support for the growing belly and pelvis. Can help reduce strain on ligaments and improve alignment. - Localized Heat (like a heating pad or warm bath)
Warmth around the sacrum or pubic bone can ease muscle tension and soothe fascia. (No need to put heat directly on belly.)
Sleep & Daily Life Adjustments
- Sleep Positioning
Try sleeping on your side with a pillow between your knees AND ankles to keep hips aligned. A small pillow behind your back can also prevent rolling and support comfort. - Massage & Fascia Release
Gentle self-massage around the pubic symphysis, sacrum, and hips can ease tension and promote circulation. Partner-assisted massage or “glute push”, “sacrum press” or “double hips squeeze” can release tension and offer release. (Pro tip: Using a tennis ball or massage ball against a wall or chair can mimic this if a partner or friend isn’t available.) Prenatal massage with a trained professional can help by releasing tight muscles, improving circulation, reducing inflammation, and supporting pelvic realignment.
Targeted Movement: Exercises to Support and Stabilize
Pelvic pain during pregnancy is often linked to weakness in key muscle groups like the glutes, core (especially transverse abdominis), pelvic floor, hip stabilizers (including piriformis, obturators, and deep lateral rotators), and inner and outer thighs (adductors and abductors).
When these muscles can’t provide enough support, especially with the added joint laxity from pregnancy hormones, the pelvis becomes unstable—leading to pain at the pubic bone, sacroiliac joints, or lower back. Strengthening these areas through gentle, targeted movement can help restore balance, reduce pain, and improve function.
These exercises support pelvic stability, muscle balance, and nervous system regulation. Always move within your pain-free range and consult a pelvic floor physical therapist or movement specialist if you’re unsure.
- Adductor Squeeze
Place a yoga block or two fists between your knees and gently squeeze legs together. Supports pubic symphysis alignment and strengthens inner thighs. (Try to activate transverse abdominis (aka lower abs) throughout.) - Pelvic Tilts
On hands and knees or lying on your back with knees bent, gently tilt your pelvis back and forth to activate and release deep core muscles. This is similar to cat/cow, but isolates the movement of the pelvis instead of entire spine. - Hip Circles on Yoga Ball
Sit and slowly circle your hips, breathing deeply. Great for mobilizing the pelvis and releasing tension. - Bridge
Lying down, knees bent, lift hips gently while engaging glutes and core. Avoid if there is any discomfort lying on your back or if painful in the pubic area. - Side Lunges and/or Clamshells
Lie on your side with knees bent and feet together. Keeping hips stable, lift your top knee and lower slowly. This strengthens the glutes and hip stabilizers to support pelvic alignment and stability to reduce pain. - Bird Dog
On hands and knees, extend opposite arm and leg. Strengthens core and glutes that support the spine and pelvis, improving balance and alignment without putting strain on sensitive joints. (Try to activate transverse abdominis (aka lower abs) throughout.) - Seated Figure 4 Stretch
Sit tall, place one ankle over opposite knee. Lean forward slightly to stretch outer hip. Stretches the hip rotators and glute muscles, which can reduce tension and improve hip mobility, supporting better pelvic alignment. - Seated Abductor Stretch or Pulses
Sit upright with feet flat on the floor and knees bent. Press your knees outward against gentle resistance (like a yoga strap, resistance band, or your hands), holding or pulsing to activate the glutes and outer hip muscles (abductors).
You Deserve to Feel Heard and Supported
If you’re experiencing pelvic pain during pregnancy, know that you are absolutely not alone—and your pain is real and valid. It deserves attention, care, and respect. Healing isn’t always a straight path; some days will be easier than others, and that’s perfectly okay. Remember, carrying new life is an incredible act of strength, and you deserve compassion, comfort, and support every step of the way.
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➡️ [Learn more about our therapy services for navigating pregnancy here.]
With love and support,
Kirsti Reese, MA, LPC-S, RPT-S, PMH-C, SEP, LCDC, CCTP
EMDR Certified & EMDR Approved Consultant
Perinatal Therapist & Prenatal Yoga Teacher 🧡
Maternal Mental Health Specialist | Mom of 2 | Supporter of Cycle Breakers | Believer in Boundaries & Breakthroughs | Advocate for Brain-Based Healing | Champion of Emotionally Healthy Families
Frequently Asked Questions
Pelvic pain in pregnancy is common—but that doesn’t mean it should be considered normal or dismissed. As a therapist and prenatal yoga teacher, I’ve seen how physical discomfort can impact both body and mind. These FAQs are here to offer guidance, validation, and supportive strategies for anyone navigating this challenging part of pregnancy.
