Pregnancy Pelvic Pain Guide for Safer Movement

A walk from the parking lot, turning over in bed, climbing stairs, or simply stepping into a pair of pants can suddenly feel much more difficult during pregnancy.

Pregnancy-related pelvic pain is common. The Royal College of Obstetricians and Gynecologists reports that pelvic girdle pain affects about 1 in 5 pregnant women and may cause pain around the lower back, hips, groin, thighs, pubic region, or sacroiliac joints.

Common does not mean that you simply have to push through it.

If discomfort is affecting your sleep, walking, work, exercise, or ability to care for your family, it is worth discussing with your prenatal care provider and considering an individualized musculoskeletal evaluation when appropriate.

What Does Pregnancy Pelvic Pain Feel Like?

Pregnancy-related pelvic girdle pain does not always occur in one exact location.

Some patients feel discomfort:

• Around the pubic bone at the front of the pelvis

• In one or both sides of the lower back

• Around the sacroiliac joints

• Through the buttocks or hips

• In the groin

• Into the thighs

• Around the perineal region

The discomfort may feel:

• Aching

• Sharp

• Pulling

• Catching

• Unstable

• Clicking or grinding

The NHS notes that pregnancy-related pelvic girdle pain often becomes more noticeable with walking, stairs, standing on one leg, rolling in bed, or moving the legs apart while getting out of a car.

This pattern is useful because it tells us something important:

Pelvic pain during pregnancy is often influenced not only by how much activity you perform, but also by how the load is distributed through the pelvis during that activity.

Why Can Pelvic Pain Develop During Pregnancy?

Pregnancy requires the pelvis, spine, muscles, and surrounding connective tissues to adapt rapidly.

As pregnancy progresses:

• Body weight increases

• The center of gravity changes

• Abdominal mechanics change

• The hips and trunk may move differently

• Muscles may work harder to maintain balance

• Ligament and joint behavior can change

The pelvis contains several joints that work together, including the sacroiliac joints in the back and the pubic symphysis in the front.

RCOG explains that pregnancy-related pelvic girdle pain may occur when these joints do not move together comfortably or evenly. The growing baby and changes in standing and sitting mechanics can also place additional strain on the pelvic region.

Previous back or pelvic problems may also influence risk.

However, there is no single mechanical explanation that applies to every pregnant patient.

That is why treatment should not be based on the idea that the pelvis is simply “out of alignment” and needs to be forced back into place.

A better approach is to evaluate:

• Where the symptoms occur

• Which movements provoke them

• How you walk and transition between positions

• Muscle function

• Joint movement

• Previous injuries

• Activity demands

• Stage of pregnancy

Why Do Single-Leg Activities Often Hurt More?

Many patients notice that discomfort increases during movements such as:

• Putting on pants while standing

• Climbing stairs

• Stepping into a bathtub

• Getting into or out of a car

• Carrying a toddler on one hip

• Standing with most of the weight on one leg

These movements temporarily create an uneven load across the pelvis.

RCOG and NHS guidance specifically recommend sitting down while dressing and reducing unnecessary single-leg activities when pregnancy-related pelvic girdle pain is active.

So one of the easiest changes you can make is:

Sit down to put on pants, socks, and shoes.

It sounds simple, but eliminating repeated single-leg balance may noticeably reduce irritation for some patients.

Getting In and Out of a Car More Comfortably

Getting into and out of a car can be surprisingly uncomfortable when pelvic pain is active.

Instead of stepping one leg out and rotating the pelvis widely, try:

1. Sit on the seat first.

2. Keep your knees relatively close together.

3. Rotate your trunk and legs together.

4. Bring both legs into or out of the car as a unit.

Both NHS and RCOG guidance recommend keeping the knees together when entering or exiting a vehicle because separating the legs widely may aggravate pelvic girdle pain.

You do not need to hold the legs rigidly together.

The idea is simply to avoid a large asymmetrical twisting movement when that movement is painful.

Turning Over in Bed

Rolling over in bed is another common trigger.

If turning normally causes a sharp pull through the pelvis, try keeping your knees closer together as you

roll.

A practical approach is:

1. Bend the knees comfortably.

2. Keep the legs moving together.

3. Gently tighten the abdominal and buttock muscles if that feels helpful.

4. Roll the shoulders, trunk, pelvis, and legs together rather than twisting sharply.

Several UK maternity and physiotherapy resources recommend keeping the knees together when turning in bed for patients with pelvic girdle pain.

The movement does not need to be perfectly synchronized.

The goal is to reduce a sudden twisting or wide separation of the legs if those movements consistently aggravate your symptoms.

Sleeping With Better Pelvic Support

Side sleeping is common as pregnancy progresses.

A pillow between the knees and ankles may provide additional support for the hips and pelvis.

RCOG recommends using a pillow between the legs and, when helpful, another pillow underneath the abdomen for additional support.

A practical setup may include:

• A supportive pillow under your head

• A pillow between the knees and ankles

• A small pillow underneath the abdomen if comfortable

The purpose is not to force the pelvis into a perfect alignment.

It is to reduce unsupported twisting and help the muscles relax.

If one side is substantially more comfortable than the other, use the position that allows you to sleep with fewer symptoms.

Pacing Can Matter as Much as Posture

Pregnancy pelvic pain often responds poorly to an “all or nothing” approach.

You do not necessarily need to stop moving.

You also do not need to push through every painful activity.

Instead, consider pacing.

For example:

Instead of one long shopping trip, consider shorter errands.

Instead of standing for an hour preparing food, alternate between sitting and standing.

Instead of repeatedly climbing stairs, organize items so that fewer trips are necessary.

RCOG recommends remaining active while getting adequate rest and changing positions frequently rather than remaining seated or standing for prolonged periods.

This is often more sustainable than either complete rest or trying to ignore the pain.

Should You Continue Walking?

For many pregnant patients, walking remains a healthy and appropriate activity.

However, if walking is consistently aggravating pelvic pain, you may need to temporarily modify:

• Distance

• Speed

• Hills

• Uneven surfaces

• Duration

• Frequency

A shorter walk that does not produce a prolonged flare may be more beneficial than forcing yourself through a long walk because you feel that you “should” stay active.

Movement should support your health, not become a test of pain tolerance.

Supportive Shoes May Help

Footwear will not solve every pelvic problem, but a stable shoe may make standing and walking more comfortable.

NHS guidance for pelvic girdle pain recommends supportive footwear and avoiding activities that repeatedly aggravate symptoms.

If you are spending long periods:

• Walking

• Standing at work

• Shopping

• Caring for children

consider whether your shoes provide adequate stability and comfort.

This does not mean that every pregnant patient needs orthopedic footwear.

Simply avoid assuming that the body must adapt to uncomfortable shoes during an already physically demanding period.

Carrying a Toddler During Pregnancy

Many pregnant patients are also caring for another young child.

Carrying a toddler repeatedly on one hip can create an asymmetrical load through the pelvis.

When possible:

• Alternate sides

• Carry the child closer to the center of your body

• Let the child climb onto your lap when safe

• Reduce prolonged one-sided carrying

• Ask for assistance with repetitive lifting when available

RCOG specifically recommends avoiding repetitive bending or twisting while lifting and discourages carrying a toddler on one hip when pelvic girdle pain is active.

Again, the recommendation is not that you can never carry your child.

It is simply to reduce repeated movements that clearly aggravate symptoms.

What About a Pelvic Support Belt?

Some pregnant patients report feeling more stable with a pelvic support belt.

RCOG and NHS guidance include pelvic support belts among possible treatment or support options for pregnancy-related pelvic girdle pain.

However, a belt should not automatically be prescribed to everyone.

Its usefulness can depend on:

• Symptom location

• Fit

• Stage of pregnancy

• Activity

• Comfort

• How long it is worn

If you are considering one, ask your prenatal provider, physical therapist, or qualified musculoskeletal clinician for guidance.

A support belt should help movement feel easier—not feel excessively tight or uncomfortable.

Keep Exercise Gentle and Specific to Your Symptoms

Pregnancy does not automatically mean that you need to stop exercising.

ACOG states that women with uncomplicated pregnancies can generally continue appropriate physical activity, although exercise should be adjusted according to health status, pregnancy history, and warning symptoms.

For patients with active pelvic pain, comfortable options may include:

• Gentle walking

• Water exercise

• Pregnancy-appropriate mobility work

• Controlled strengthening

• Pelvic-floor and trunk exercises when appropriate

However, some movements may temporarily be less comfortable, including:

• Deep lunges

• Wide-stance exercises

• Repetitive single-leg loading

• High-impact jumping

• Forceful twisting

• Exercises that consistently cause a prolonged flare

There is no universal list of exercises that every patient with pelvic pain must avoid.

The better rule is:

Do not repeatedly train through movements that clearly increase your symptoms and leave you significantly worse afterward.

When Should You Stop Exercise and Contact Your OB-GYN?

Pregnancy symptoms should always be interpreted differently from routine musculoskeletal discomfort.

ACOG advises pregnant patients to stop exercising and contact their obstetric provider if symptoms occur such as:

• Vaginal bleeding

• Dizziness or faintness

• Chest pain

• Significant shortness of breath

• Headache

• Muscle weakness affecting balance

• Calf pain or swelling

• Regular painful contractions

• Fluid leaking from the vagina

These symptoms should not be treated as simply pelvic joint or muscle pain.

When Should Pelvic Pain Be Discussed With Your Prenatal Provider?

Contact your obstetrician, midwife, or prenatal provider if pelvic pain is:

• Severe

• Sudden

• Progressively worsening

• Making it difficult to walk

• Significantly interfering with daily activities

The NHS specifically advises contacting a midwife or physician when pelvic pain makes it difficult to move, climb stairs, turn in bed, or get in and out of a car.

You do not have to wait until the pain becomes unbearable.

Earlier guidance may make everyday activities more manageable.

Symptoms That Need More Urgent Medical Attention

Seek prompt medical guidance for pelvic or abdominal pain accompanied by:

• Vaginal bleeding

• Fluid leakage

• Regular painful contractions

• Fever or chills

• Fainting

• Chest pain

• Significant shortness of breath

• Pain or burning with urination

• Significant calf swelling or pain

• New neurological weakness

• Loss of bowel or bladder control

• Pain following a significant fall or accident

These symptoms require medical evaluation rather than chiropractic or home care alone. ACOG specifically lists vaginal bleeding, fluid leakage, chest pain, dizziness, painful contractions, and calf pain or swelling among warning symptoms during pregnancy-related exercise.

How May Conservative Musculoskeletal Care Help?

Once urgent obstetric or medical concerns have been ruled out, conservative musculoskeletal care may help selected patients manage pregnancy-related:

• Low-back discomfort

• Hip pain

• Sacroiliac-region pain

• Muscular tightness

• Movement limitations

• Pelvic girdle discomfort

The purpose should not be to “realign the pelvis” into one perfect position.

Instead, a clinician may evaluate:

• Which movements provoke symptoms

• Range of motion

• Joint mobility

• Muscle tension

• Walking mechanics

• Hip function

• Daily activities

• Work demands

• Sleep positions

Based on the findings, care may include:

• Gentle pregnancy-appropriate chiropractic techniques

• Joint mobilization

• Soft-tissue care

• Mobility guidance

• Therapeutic exercises

• Activity modification

• Sleep and ergonomic recommendations

RCOG includes gentle manual therapy performed by an appropriately experienced physiotherapist, osteopath, or chiropractor among potential treatment options for pelvic girdle pain during pregnancy.

What Does Prenatal Chiropractic Care at Reborn Look Like?

At Reborn Chiropractic & Wellness Center, pregnancy does not simply mean performing a standard adjustment with a different pillow.

The treatment approach should change according to:

• Trimester

• Patient comfort

• Symptoms

• Health history

• Obstetric considerations

• Examination findings

Techniques and positioning are modified as needed so that the patient remains comfortable.

The goal is not aggressive manipulation.

Instead, care may focus on improving comfortable movement and reducing musculoskeletal irritation while respecting the physical changes occurring during pregnancy.

When appropriate, coordination with the patient’s obstetric provider or another healthcare professional is encouraged.

Chiropractic Care Is Not the Only Option

Not every pregnant patient with pelvic pain needs chiropractic treatment.

Some patients may benefit from:

• Their obstetric provider

• Pelvic-health physical therapy

• General physical therapy

• Medical evaluation

• Modified exercise

• A pelvic support belt

• Home activity changes

• A combination of several approaches

RCOG notes that physiotherapy assessment and individualized exercises are commonly part of pelvic girdle pain management.

Good conservative care should recognize when another professional may provide something the patient needs.

Keep a Simple Symptom Journal

Before your next prenatal or musculoskeletal appointment, consider noting:

• Where the pain occurs

• What the pain feels like

• Which activities trigger it

• How long symptoms last

• What reduces discomfort

• Whether symptoms affect sleep

• Whether walking is limited

• Whether work activities aggravate it

• Whether symptoms have changed over time

This information may be more useful than simply reporting:

“My pain is 7 out of 10.”

For example:

“I can walk comfortably for about 15 minutes, but after that I develop sharp pain near the right SI region.”

provides useful functional information.

So does:

“Rolling in bed and standing on my left leg to put on pants are the two movements that hurt the most.”

These details help clinicians identify patterns and create more realistic recommendations.

Frequently Asked Questions

Is pelvic pain normal during pregnancy?

Pelvic girdle pain is common during pregnancy, but common does not mean it should simply be ignored. RCOG estimates that approximately 1 in 5 pregnant women experience PGP.

If pain is affecting mobility, sleep, or normal daily activity, discuss it with your prenatal care provider.

Is pregnancy pelvic pain dangerous for the baby?

Pregnancy-related pelvic girdle pain itself does not generally harm the baby, according to RCOG.

However, pelvic or abdominal pain can sometimes occur with other pregnancy-related conditions, which is why new or concerning symptoms should be discussed with your prenatal provider.

Should I stop walking if my pelvis hurts?

Not necessarily.

Try modifying the distance, pace, terrain, and duration. Remaining reasonably active while avoiding movements that repeatedly aggravate symptoms is generally recommended.

Should I keep my knees together when getting out of a car?

For patients with pelvic girdle pain, keeping the legs relatively together and moving them as a unit may reduce painful asymmetrical movement. Both RCOG and NHS guidance specifically suggest this strategy.

Can chiropractic care help pregnancy pelvic pain?

Gentle manual therapy may be one part of conservative management for selected patients. RCOG specifically includes appropriately trained chiropractors among practitioners who may provide manual therapy for pregnancy-related PGP.

However, treatment should be individualized, and obstetric concerns should be evaluated medically first.

Is a pelvic support belt helpful?

It may help selected patients, and both RCOG and NHS guidance list support belts as an option.

The correct fit and use should be discussed with a qualified provider.

Pregnancy Pelvic Pain Care in Brea

Pregnancy-related pelvic pain can turn ordinary movements—walking through a parking lot, putting on shoes, getting into a car, or rolling over in bed—into frustrating daily challenges.

You do not need to assume that the only options are complete rest or simply pushing through the discomfort.

Small changes in how you move, pace activities, sleep, and distribute load can make everyday movement more manageable.

At Reborn Chiropractic & Wellness Center in Brea, Dr. Peter Yi provides individualized, pregnancy-appropriate musculoskeletal care for patients experiencing low-back, hip, and pelvic discomfort.

Our approach focuses on comfort, mobility, appropriate exercise, and one-on-one attention while recognizing that your obstetric care team remains central to your pregnancy care.

Contact Reborn Chiropractic & Wellness Center if pregnancy-related back, hip, or pelvic discomfort is beginning to interfere with your daily activities.

This article is for general educational purposes and does not replace individualized prenatal or medical care. Contact your obstetrician, midwife, or other prenatal provider for new, severe, or concerning symptoms.