Adults only (18+)

How to Relieve Pubic Bone Pain

Pain in the pubic bone can be uncomfortable, intrusive and sometimes worrying, especially when it begins to interfere with everyday movements such as walking, climbing stairs or turning in bed. Located at the front of the pelvis, just above the genital area, the pubic bone is part of the pelvic girdle and plays a crucial role in supporting your body when standing or moving. When this area becomes painful, it can be a sign of strain or inflammation in the joints or surrounding tissues, and it may be linked to a range of causes, from pregnancy and physical activity to underlying musculoskeletal conditions.

Understanding what might be causing pubic bone pain and knowing how to relieve it can offer both physical and emotional reassurance. The pain may be mild and temporary or persistent and more limiting, but most cases can be eased with the right support and care.

What Causes Pubic Bone Pain

One of the most common causes of pubic bone pain, particularly in pregnancy, is a condition known as symphysis pubis dysfunction. This occurs when the ligaments that normally keep the pelvic joint stable become overly relaxed and stretchy due to hormonal changes. This allows the bones in the pelvis to move more than usual, causing irritation, inflammation and pain in the pubic area. It is common in later pregnancy but can also affect some people earlier on.

Outside of pregnancy, pubic bone pain can result from injury or trauma to the pelvic area, overuse during sports such as football or running, or strain on the surrounding muscles and tendons. This may lead to a condition called osteitis pubis, which involves inflammation of the pubic symphysis and is more common in athletes. Less commonly, infections, arthritis or post-surgical complications may also be involved.

What the Pain May Feel Like

Pubic bone pain can range from a dull, achy discomfort to a sharp, stabbing or burning sensation in the centre of the pelvis. It may feel worse during specific movements such as getting out of bed, standing on one leg or turning over at night. Some people describe a clicking or grinding feeling in the pubic area or find that their hips or lower back also feel sore or unstable. The pain may radiate into the inner thighs or groin and often becomes worse after periods of activity or at the end of the day.

Home Care and Gentle Relief

Rest is often the first step in easing pubic bone pain, especially if the discomfort has come on after physical exertion or long periods of standing. Taking the weight off your pelvis and avoiding movements that aggravate the pain can help calm inflammation and reduce strain on the joint.

Applying warmth to the lower abdomen or groin using a heat pack or warm compress can soothe aching muscles and ease tension. Some people also find cold packs helpful if there is swelling or after a particularly painful day. Whichever you choose, it is important to protect your skin by wrapping the pack in a cloth and using it for no longer than twenty minutes at a time.

Supportive pillows can make a big difference when lying down. Sleeping with a pillow between your knees can help keep the pelvis aligned, and using extra cushions behind your back or under your bump if pregnant can provide additional comfort. During the day, sitting on a firm chair with your feet flat on the floor and avoiding low or soft seating can reduce pressure on the pubic area.

Wearing supportive shoes and avoiding walking barefoot indoors may help, as can reducing time spent on your feet. If your job or routine involves a lot of walking or climbing stairs, taking regular breaks and pacing your activity can prevent further irritation.

Physiotherapy and Professional Guidance

If pubic bone pain is persistent, worsening or limiting your mobility, professional support from a physiotherapist may be helpful. A physiotherapist can assess how your pelvis is moving, identify any muscle imbalances and provide tailored exercises to strengthen your core and pelvic floor. These exercises can improve stability and reduce stress on the pubic joint.

They may also teach you specific techniques for moving, sitting or standing in ways that reduce discomfort. In some cases, a pelvic support belt may be recommended to help stabilise the joints and ease movement. These are especially helpful during pregnancy and are usually fitted under guidance from a healthcare professional.

If the pain is related to sports or overuse, rest and a gradual return to activity under supervision is important. Rehabilitation may include stretching, strengthening and improving flexibility in the hips and pelvis to prevent recurrence.

When to Seek Medical Advice

While pubic bone pain is often harmless, especially during pregnancy or after physical activity, it is important to seek medical advice if the pain is severe, does not improve with rest or is accompanied by other symptoms such as fever, difficulty walking or numbness in the groin area. These may be signs of an infection, a more serious injury or an underlying condition that requires medical treatment.

If you are pregnant and experiencing significant pelvic pain that affects your ability to walk, sleep or care for yourself, speak to your midwife or GP. They may refer you to a physiotherapist who specialises in pregnancy-related pelvic pain and can help improve your quality of life during this important time.

Emotional and Mental Impact

Chronic or recurring pain in the pubic bone can take a toll on your wellbeing, especially if it interferes with sleep, independence or daily tasks. It may cause frustration, anxiety or feelings of vulnerability, particularly if it affects your ability to work or care for family. Talking to a healthcare professional about how the pain is affecting you emotionally is just as important as treating the physical symptoms. Support from family, friends or peer groups can also help you feel understood and less alone.

Final Thought

Pubic bone pain can be uncomfortable and, at times, disruptive, but it is often manageable with the right care. Whether the pain is linked to pregnancy, physical activity or another underlying cause, rest, warmth, gentle movement and professional support can all play a role in easing symptoms. Do not hesitate to seek help if the pain becomes persistent or distressing. With a thoughtful approach, most people can find relief and return to their normal activities with greater comfort and confidence.