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How to Relieve Pelvic Pain During Pregnancy

Pelvic pain during pregnancy is a common but often distressing experience. As the body adapts to growing new life, it undergoes a series of complex physical changes that can lead to discomfort in the pelvic region. Some people feel this as a dull ache or pressure in the lower abdomen, while others experience sharp twinges or difficulty with movement. Although it is rarely a cause for alarm, pelvic pain can affect your comfort, sleep and ability to go about daily tasks, particularly in the later stages of pregnancy.

Understanding why pelvic pain happens and what can be done to relieve it can help you feel more in control and better supported. There are many ways to ease the discomfort, from gentle physical adjustments to professional therapies, and knowing when to seek advice ensures your pregnancy remains as safe and comfortable as possible.

What Causes Pelvic Pain in Pregnancy

Pelvic pain in pregnancy can have several causes, but one of the most common is a condition called pregnancy-related pelvic girdle pain. This refers to discomfort felt anywhere from the lower back to the hips, pubic bone, groin or thighs. It is caused by a combination of hormonal changes, posture shifts and the extra weight of your growing baby placing strain on the joints and ligaments of the pelvis.

During pregnancy, your body produces a hormone called relaxin which helps to soften the ligaments in preparation for childbirth. While this is essential for delivery, it can also lead to instability in the pelvic joints, particularly the symphysis pubis and sacroiliac joints. This instability can cause the bones to move more than usual, resulting in pain, stiffness or clicking sensations.

Pelvic pain may also be triggered by the position of your baby, increased pressure on the bladder or bowel, or pre-existing musculoskeletal issues. It tends to worsen with activities such as walking, climbing stairs, turning in bed or standing on one leg. The discomfort may be constant or come and go depending on your movement and posture.

How the Pain May Feel

Pelvic pain during pregnancy can vary from a mild nuisance to a severe and limiting condition. It may present as a dull ache across the lower tummy, a sharp or stabbing pain near the pubic bone or a grinding feeling deep in the pelvis. Some people find the pain spreads into the thighs or buttocks and is more pronounced when getting in and out of a car, lifting one leg to put on clothing or walking on uneven ground. The pain may increase as the day goes on, particularly if you have been standing or walking for long periods.

Simple Ways to Relieve Pelvic Pain at Home

Gentle self-care is often the first step in managing pelvic pain. One of the most helpful things you can do is to listen to your body and avoid activities that aggravate the discomfort. Where possible, try to keep your legs together when turning in bed, getting in and out of cars or climbing stairs. Keeping your movements symmetrical and avoiding heavy lifting can help reduce strain on the pelvic joints.

Using a pillow between your knees when lying on your side, particularly during sleep, can help keep your pelvis aligned and ease tension. Supportive cushions behind your back and under your bump may also improve your posture and reduce pressure. Warm baths or applying a hot water bottle to the lower back or groin may offer short-term relief by relaxing tight muscles.

Wearing supportive, flat footwear and avoiding standing or walking for long stretches without a break can make a difference too. If you need to carry shopping or other items, try to distribute the weight evenly between both arms. Sitting down to get dressed, rather than balancing on one leg, may help reduce discomfort.

When to Get Extra Support

If pelvic pain is interfering with your daily activities or causing distress, it is important to seek professional help. Your midwife or GP can refer you to a physiotherapist who specialises in pregnancy-related conditions. Physiotherapy can be very effective in managing pelvic girdle pain and may include specific exercises to strengthen the muscles supporting your pelvis, advice on posture and movement, and hands-on therapy if needed.

Some people benefit from wearing a maternity support belt or pelvic girdle support, which provides gentle compression and stability around the hips. These are usually recommended by a physiotherapist and can be particularly helpful during movement or when out and about. Hydrotherapy, which involves gentle exercise in warm water, may also be offered in some cases and can relieve pain while improving flexibility and strength.

In rare cases where pain is severe or does not respond to conservative treatment, further assessment may be needed to rule out other causes such as urinary tract infections or early labour. However, most pelvic pain in pregnancy is manageable with the right support and improves after birth.

Mental and Emotional Wellbeing

Pelvic pain during pregnancy can affect more than just your body. Struggling to move freely, rest comfortably or take part in daily life can be frustrating and sometimes isolating. It may also heighten worries about the months ahead or the birth itself. Acknowledging the emotional impact and talking to your partner, midwife or a support group can be an important step in coping.

Pregnancy is a time of physical and emotional change and being kind to yourself matters. Taking time to rest, adjusting your pace and asking for help when needed are not signs of weakness but wise responses to your body’s needs. If you are feeling overwhelmed or low, speak to your healthcare provider for reassurance and guidance.

Final Thought

Pelvic pain in pregnancy is common and usually temporary, but it can be uncomfortable and limiting if not addressed. Through a combination of self-care, postural adjustments and professional support, most people find ways to manage the discomfort and continue enjoying their pregnancy. If your pain is persistent or worsening, reaching out for advice is always the right thing to do. With the right strategies in place, you can ease pelvic pain and focus on preparing for your baby’s arrival with greater confidence and comfort.