Understanding & Managing Pelvic Girdle Pain: A Guide for Expecting Mums

Pregnancy is an incredible journey, but it can also come with unexpected aches and pains. If you’re
experiencing discomfort in your lower back, hips, pubic bone, or pelvis, you may have Pelvic Girdle Pain (PGP). While this is common, it’s not something you have to put up with. At All for One, we’re here to help you move through pregnancy with comfort and confidence.

What is Pelvic Girdle Pain?

Your body goes through amazing changes during pregnancy to prepare for birth. Sometimes, those
changes cause imbalances in your muscles and joints, leading to pain and discomfort in the pelvic area.
This can start as early as the first trimester when hormone levels shift or appear later when your baby is  growing rapidly.

Common movements that might trigger pain include:
• Rolling over in bed
• Sleeping on your side
• Getting in and out of the car
• Standing on one leg (e.g., putting on pants)
• Walking for long periods

Why Does Pelvic Girdle Pain Happen?

1. Hormonal Changes

Your body releases hormones throughout pregnancy to help your pelvis joints soften in preparation for
birth. In response, your muscles—especially your glutes—tenses up to provide support. Unfortunately,
tight muscles can’t function properly or as quickly, leading to discomfort and pain. This is often why you may experience pain a few hours after an exercise, or at night after a big day.
You might also notice that your pain tolerance fluctuates due to these hormonal shifts – just like how
some people feel more sensitive to pain at different points in their menstrual cycle, you may experience
pain levels differently in different stages of your pregnancy.

2. Postural Changes

As your baby grows, your posture changes to support the extra weight. This can lead to certain muscles
overworking, while others (like your core and glutes) switch off. Over time, this imbalance can cause
discomfort in your pelvis and lower back.

What Can Help?

You don’t have to suffer through PGP—there are simple strategies to help relieve pain and keep you
moving comfortably.

✅ Do’s

Walk with smaller steps
Keep weight even on both feet when standing
Sit down to put on pants and shoes
Move with knees together (when turning in bed or getting in/out of the car)
Use both feet to stand up from a chair
Avoid stairs and uneven ground where possible
Hold bub in a centered position
Be mindful of single-leg exercises in Pilates or gym

🚫 Don’t’s

Take big steps (overstriding)
Shift weight onto one leg
Balance on one leg
Twist awkwardly when rolling over in bed
Stand up using only one foot
Walk on steep hills or uneven terrain
Rest baby on one hip for long periods
Overdo single-leg exercises

Exercises to Try at Home

These gentle exercises can help relieve pain and improve your pelvic pain:

1. Glute Activation with a Belt (Pain Relief Exercise)
🔹 Wrap a belt (not a resistance band) just above your knees
🔹 Sit with your feet hip-width apart
🔹 Press your knees outward gently at 50% effort and hold for 5 seconds
🔹 Repeat 5 times

2. Sit-to-Stand for glute strengthening
🔹 Sit on a chair with your feet hip-width apart
🔹 Stand up, pressing through your heels
🔹 Keep your feet flat on the ground
🔹 Repeat 10 times, twice a day

How Can Physiotherapy Help?

At All for One, our experienced physiotherapists can assess your movement, release tight muscles, and
guide you through tailored exercises to keep you strong and pain-free. Our services include:

• Physiotherapy treatments to reduce stiffness and pain
•  Prenatal Clinical Pilates for supervised, safe and guided movement
• Individualized pelvic floor strengthening and optimization program
•  Targeted strengthening program to support your pregnancy journey
•  Targeted stretching programs to support your body

The Road to Recovery

With the right care, PGP can be effectively managed during pregnancy. In most cases, pain resolves
completely after birth, but staying active and following your pelvic floor physiotherapist’s advice will set you up for the best possible recovery.

Optimizing and strengthening your pelvic floor plays a key role in this recovery process. A well-
functioning pelvic floor helps stabilize your pelvis, supports your growing baby, and reduces strain on
surrounding muscles and joints. Your pelvic floor physiotherapist can guide you on safe and effective
pelvic floor strengthening techniques to support your body through pregnancy and beyond.

If you’re experiencing pelvic pain, don’t wait—our expert pelvic floor physiotherapists at All for One are
here to help you feel stronger, more supported, and ready for whatever pregnancy brings.