Pelvic Girdle Pain During Pregnancy: What Actually Helps

It’s common. It’s not normal. And you don’t have to just push through it.

For a lot of pregnant women, pelvic girdle pain arrives somewhere in the second trimester and quietly takes over. Rolling over in bed becomes an event. Walking up stairs requires thought. Getting in and out of the car involves a particular manoeuvre you’ve developed out of necessity. And somewhere along the way, someone — a friend, a family member, occasionally even a health professional — told you this is just part of being pregnant.

It isn’t.

Pelvic girdle pain is common, yes. But common doesn’t mean inevitable, and it certainly doesn’t mean untreatable. At All for One, our women’s health physiotherapists work with pregnant women across Yarraville, Hampton East, and Kensington who are dealing with exactly this — and the difference a proper assessment and targeted treatment makes is significant.

This article explains what pelvic girdle pain actually is, why it happens, and what the evidence says about managing it well.

What Is Pelvic Girdle Pain?

Pelvic girdle pain — often shortened to PGP — is pain in and around the pelvic joints, most commonly the sacroiliac joints at the back of the pelvis and the pubic symphysis at the front. It can present as a deep ache in the lower back or buttocks, sharp pain in the groin or inner thighs, or a sensation of instability through the hips. Some women experience it in one area; others feel it across all three.

It’s typically aggravated by weight-bearing activities that involve moving one leg at a time — walking, climbing stairs, getting dressed, turning over in bed — because these movements require the pelvis to manage load asymmetrically. When the system isn’t coping well, pain is the result.

PGP is not the same as general lower back pain in pregnancy, though the two often coexist. The distinction matters because the assessment and treatment approach differs.

How Common Is It?

Pelvic girdle pain affects up to one in three pregnant women — and some studies, including Australian research, suggest the figure may be higher. For a smaller proportion, it becomes severe enough to significantly limit mobility and quality of life. At the more manageable end of the spectrum, many women find symptoms fluctuate — better on some days, worse on others — often in response to activity levels and rest.

Why Does Pelvic Girdle Pain Happen?

The short answer is that pregnancy changes the load demands on the pelvis considerably, and not every body adapts to those changes without difficulty.

Hormonal Changes and Joint Laxity

During pregnancy, the body produces a hormone called relaxin, which softens the ligaments around the pelvis in preparation for birth. This is a normal and necessary process — but increased joint laxity means the pelvis becomes more dependent on the surrounding muscles to maintain stability. When those muscles aren’t providing adequate support, the joints are asked to do more than they’re designed to handle, and pain follows.

It’s worth being clear here: relaxin doesn’t cause PGP on its own. Research has not found a consistent or clearly causal relationship between relaxin levels and pain severity. The picture is more complex than hormones alone.

Load, Posture, and Muscle Function

As pregnancy progresses, the body’s centre of gravity shifts forward. This changes how load is distributed through the pelvis, hips, and lower back. Combined with the natural weakening of the deep stabilising muscles — the muscles responsible for controlling the pelvis under load — many women find the pelvis is simply being asked to manage more than it currently can.

Factors like pre-existing hip or lower back issues, previous pelvic injuries, and activity levels going into pregnancy can all influence how well the body adapts. But PGP is not a reflection of weakness or failure — it’s a signal that the system needs some targeted support.

It’s Not Inevitable

This is the most important thing to understand: pelvic girdle pain is not an unavoidable feature of pregnancy. It has identifiable causes and it responds to treatment. Many women who seek early assessment and appropriate management experience significant reduction in pain and are able to stay active throughout their pregnancy.

What Actually Helps

Women’s Health Physiotherapy Assessment

The starting point is understanding exactly what you’re dealing with. Pelvic girdle pain has specific clinical features that distinguish it from other pregnancy-related pain, and a women’s health physiotherapist is trained to identify these through a thorough assessment — looking at how the pelvis is moving, where the pain is originating, what’s contributing to it, and what the most effective treatment approach will be.

From there, treatment is individual. The evidence supports a multimodal approach — combining hands-on therapy, targeted exercise, and load management — though research in this area continues to develop. Where appropriate, supportive belting to offload the pelvis during more demanding activities may also be part of the plan.

The goal isn’t to restrict what you’re doing — it’s to help you keep doing it comfortably.

Our women’s health physiotherapists at Yarraville, Hampton East, and Kensington have experience working with women across all stages of pregnancy. Appointments are longer than a standard physio session because the assessment is thorough — this isn’t a five-minute consult and a generic exercise sheet.

Prenatal Pilates

For many women with pelvic girdle pain, Prenatal Pilates becomes one of the most valuable parts of their management. The focus is on building the deep stabilising strength — through the pelvic floor, deep abdominals, and hip muscles — that supports the pelvis under load. It’s gentle and progressive, adapted to the changing demands of each trimester, and delivered in a way that’s appropriate for pregnancy.

Importantly, Prenatal Pilates at All for One is not a generic class. The exercises are selected and modified based on your specific presentation, which means it complements rather than conflicts with your physiotherapy management. Women who combine the two typically find they build capacity more quickly and maintain it more consistently through their pregnancy.

Movement — Adapted, Not Eliminated

One of the most counterproductive things a woman with PGP can do is stop moving altogether. Rest has a role — particularly during acute flare-ups — but prolonged inactivity tends to make things worse, not better, by reducing the very muscle support the pelvis depends on.

The key is understanding which movements are currently aggravating things and modifying them intelligently, while continuing to build capacity through appropriate exercise. A women’s health physio can help you navigate this — what to continue, what to modify, and what to avoid temporarily while things settle.

Practical Load Management

Alongside formal treatment, there are practical adjustments that make a meaningful difference for most women. Keeping your knees together when getting in and out of the car. Sitting to get dressed rather than balancing on one leg. Taking stairs one at a time if symmetrical movement is more comfortable. Using a pregnancy support belt during longer walks or more demanding activities.

These aren’t permanent restrictions — they’re short-term adaptations that reduce pain while you build the capacity to manage load more comfortably.

What Doesn’t Help (and Why)

Pushing Through It

The idea that pain in pregnancy is something to endure rather than address is both outdated and unhelpful. Untreated PGP tends to worsen over the course of pregnancy as load increases, and in some cases persists into the postnatal period. Early intervention consistently produces better outcomes than waiting to see if it resolves on its own.

Generic Advice

“Strengthen your core” is not a treatment plan. Nor is “just rest more” or “avoid stairs.” Pelvic girdle pain requires individualised assessment and management — what helps one woman may be irrelevant or even counterproductive for another. Generic advice from well-meaning people, however kindly intended, is not a substitute for a proper clinical assessment.

Doing Nothing Because It Seems Manageable

PGP exists on a spectrum. At the mild end, it might be an inconvenience rather than a significant limitation. But mild symptoms left unaddressed have a tendency to escalate, particularly as the pregnancy progresses and the physical demands on the pelvis increase. Treating it early — even when it doesn’t feel urgent — is almost always easier than managing it once it becomes severe.

When to See a Women’s Health Physiotherapist

It’s worth booking an assessment if:

• You have pain in the lower back, buttocks, groin, or inner thighs that has come on during pregnancy
• You notice pain is worse with single-leg activities — walking, climbing stairs, getting dressed
• Rolling over in bed or getting in and out of the car is consistently painful
• You’re avoiding activity because of pelvic or hip pain
• You’ve been told to “just rest” and it isn’t working
• Symptoms are affecting your sleep, your ability to work, or your daily life

You don’t need to be at a crisis point to seek help. Early assessment is always worthwhile.

After the Baby: What Happens to PGP?

For most women, pelvic girdle pain improves significantly after birth — often within the first few weeks as the physical demands on the pelvis change and hormone levels normalise. Around one in ten women will have symptoms that persist beyond the early postnatal period, particularly those whose PGP was severe or poorly managed during pregnancy.

A postnatal women’s health physio check — typically recommended around six weeks after birth — is a good opportunity to assess how things have resolved and address anything that hasn’t. It’s also the right time to begin the process of returning to exercise safely, including rebuilding pelvic floor and core strength.

PGP Doesn’t Have to Define Your Pregnancy

Pregnancy is demanding enough without spending it in pain. The women we see at All for One who manage PGP best are the ones who get assessed early, follow a plan that’s been built around their specific situation, and stay as active as their body allows. Most find that with the right support, they can keep doing the things that matter to them — right through to the end of their pregnancy.

That’s what our women’s health team is here for.

Ready to Get Some Help?

If pelvic girdle pain is affecting your pregnancy, our women’s health physiotherapists at Yarraville, Hampton East, and Kensington can help. We offer thorough assessments and individualised treatment — including Prenatal Pilates for those who want to build strength and stability alongside their physio care. Book online at allforone.com.au or get in touch at hello@allforone.com.au.

Frequently Asked Questions

What is pelvic girdle pain in pregnancy? Pelvic girdle pain (PGP) is pain around the pelvic joints — most commonly the sacroiliac joints at the back of the pelvis and the pubic symphysis at the front. It’s aggravated by activities that load the pelvis asymmetrically, such as walking, climbing stairs, and getting in and out of the car.

Is pelvic girdle pain normal during pregnancy? PGP is common — affecting up to one in three pregnant women, with some studies suggesting the figure is higher — but it isn’t something you simply have to endure. It has identifiable causes and responds to appropriate treatment, particularly when addressed early.

What causes pelvic girdle pain during pregnancy? PGP is typically caused by a combination of hormonal changes that increase joint laxity, shifts in load distribution as the pregnancy progresses, and reduced capacity in the deep stabilising muscles surrounding the pelvis. Research has not found a consistent or clearly causal relationship between relaxin levels and pain severity — the picture is multifactorial.

Can a physiotherapist help with pelvic girdle pain in pregnancy? Yes — a women’s health physiotherapist is the most appropriate person to assess and treat PGP during pregnancy. Treatment is individualised and typically includes a combination of hands-on therapy, targeted exercise, and load management advice.

Is Prenatal Pilates safe if I have pelvic girdle pain? Yes, when it’s appropriately adapted. Prenatal Pilates at All for One is tailored to your specific presentation and works alongside your physiotherapy management to build the stabilising strength the pelvis needs. It’s not a generic class — exercises are selected and modified based on what’s appropriate for you.

Should I rest if I have pelvic girdle pain? Rest can help during acute flare-ups, but prolonged inactivity tends to make PGP worse over time by reducing the muscle support the pelvis depends on. Graded, appropriate movement — guided by a women’s health physio — is usually more effective than extended rest.

Will pelvic girdle pain go away after birth? For most women, yes — symptoms improve significantly in the weeks following birth. Around one in ten women experience symptoms that persist beyond the early postnatal period, particularly where PGP was severe or poorly managed during pregnancy. A postnatal physiotherapy check at around six weeks is a good opportunity to assess recovery and address anything that hasn’t resolved.

Where can I see a women’s health physiotherapist in Melbourne? All for One has women’s health physiotherapists at three Melbourne locations: Yarraville, Hampton East, and Kensington. Prenatal Pilates is also available. Book online at allforone.com.au or contact the team at hello@allforone.com.au.