Pelvic Pain During Pregnancy: What You Need to Know
Pelvic pain during pregnancy should feel different than your average ache. Whether you were expecting discomfort or navigating the challenges of prenatal movement, knowing the difference between normal pain and your body telling you something specific is happening is step number one to feeling better. Let's talk more about having pelvic pain while pregnant.
Symphysis Pubis Dysfunction (SPD) or Pelvic Girdle Pain Explained
When it comes to prenatal movement, your body is an incredible machine. To prepare for the baby, the brain releases a hormone called relaxin which literally softens your ligaments and widens your pelvic joints to allow the baby to pass through the birth canal. Although helpful for childbirth, over-generalized loosening of the pelvic joints can lead to Pelvic Girdle Pain.
As these ligaments soften, your pelvic joints at the front of your hips (pubic symphysis) and back of your hips (sacroiliac joints) may begin to move more than what is considered “normal” or move asymmetrically. If you are an active person or athlete prior to pregnancy, you may really notice this difference. Using an analogy of a car may be the easiest way to describe pelvic pain during pregnancy. Imagine hopping into your favorite sports car. Everything still runs and moves as it should, but your car may vibrate or give you that feeling that your alignment is off. Your pelvic ring needs a little help staying “in alignment.”
This is not a weakness. This is your body doing what it was designed to do. The challenge is that when there is not as much tension in the surrounding ligaments to keep the pelvis seated, there will need to be increased muscle tone in the surrounding hips and core muscles to compensate. This is why the exercises to alleviate pregnancy back pain also help with pelvic pain.
Strong is Every Motion
For the active community of runners and outdoor adventurists here in San Ramon, CA, hearing that you need to slow down can be a tough pill to swallow. You have to accept that things are going to feel different when you are pregnant. However, being resilient does not mean never feeling pain. It means being able to cope with your new environment.
When those nagging signs of pelvic pain during pregnancy hit, it is not time to hide under the covers. It is time to move smart. Exercise is one of the fundamental aspects of a healthy lifestyle. Finding a way to stay active through pregnancy, even if your pelvis feels like Jell-O, is incredibly important to your mental and physical health. You just have to move in a way that minimizes “shearing” or opening up of your pelvic joints. Stay focused on keeping your hips stacked and your weight centered whenever possible.
Simple Steps to Better Movement
The tiny shifts you make every day will either help your pelvic joints feel great or lock you up. Listen to your body and learn how you can modify your normal movements to accommodate your body’s needs throughout the duration of your pregnancy.
1. Practice “Knees Together Rule”
Pelvic pain during pregnancy is often caused by “asymmetrical loading” of your pelvic joints. This can occur when your legs are far apart or one side of your hip sits higher than the other. Try to keep your knees together as much as possible. Get out of the car by swinging both legs out at once. Roll onto your side in bed by keeping a pillow between your knees and lead with your entire torso instead of twisting at your waist first.
2. Eliminate Single Weight-Bearing Leg Activities
Putting body weight on one leg at a time is torture for your pubic symphysis. Most people do this without thinking when they sit down to put on their pants or socks. Simple solution? Don’t do it standing up! Sitting down to get dressed allows your pelvis to stay neutral without making your muscles work overtime to stabilize your body on an uneven base. The same theory applies when you’re out and about in San Ramon, CA. Rocking one hip higher than the other or “shifting” your weight to one side places unnecessary stress on your pelvic joints.
3. Support Your Pelvis
When your body is telling you it needs a little help, sometimes you need to go outside of the body for solutions. A simple pelvic support belt can provide compression that the relaxed ligaments are lacking. Use this as a training belt rather than a full time fixture. It can allow you to walk longer distances or feel secure while standing for long periods of time. Additionally, there are many exercises that can help you consciously “brace” your pelvic floor which can provide internal support for your growing baby.
4. Take Stairs Slowly
If you have tried stair climbing in the past, you know how incredibly difficult stairs can feel when you are experiencing pelvic pain. If you feel sharp pain when climbing stairs, try taking the stairs one step at a time. Step up with your dominant leg first and bring the other leg to meet it on that step. It may feel counterintuitive and even slower, but it will help maintain the stability of your pelvic joints and should minimize that dreaded “grinding” feeling.
Prevention is the Best Cure (With a Doctor’s Help)
Adopting many of these habits into your daily routine is a wonderful start to feeling better, but there is no replacement for quality health care. That is where prenatal physical therapy can help you take the next step toward feeling strong and empowered throughout your entire pregnancy.
Not only can a trained professional identify which joints are malfunctioning and provide manual therapy to help realign your pelvis, but they can also create a personalized Pilates-based exercise program to specifically target your core and hip stabilizing muscles. These muscles act as your own internal corset to keep your pelvis feeling secure when your ligaments are overstretched.
You know your body better than anyone, which is why choosing Ironhorse Physical Therapy & Pilates means choosing to take care of yourself and your baby. Invest in an easier labor, more comfortable third trimester, and faster postpartum recovery by scheduling an appointment with our specialists today.
Discover Ease During Pregnancy
Pelvic pain while pregnant doesn’t have to ruin your pregnancy. It is a marathon, not a sprint. Pregnancy takes time and dedication to your body’s newfound limitations. Understanding the “why” behind your pelvic pain and using these “how-to” tips can help you cross that finish line.
Stay positive and be proud of what your body is capable of doing right now. Every day you have the opportunity to strengthen your resilience and allow your body to teach you how to seek support when you need it. Whether that is through a specialized exercise program or learning how to situate your body out of bed in the morning, relief is possible. Visit our website to learn more about our services or give us a call today to set your free appointment.
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Frequently Asked Questions
Will my pelvic pain go away immediately after giving birth?
In many cases, the sharpest pain subsides shortly after delivery as the mechanical pressure is removed. However, because the hormone relaxin can stay in the system for several months (especially if breastfeeding), it is common to need ongoing prenatal physical therapy or postpartum care to fully restore joint stability.
Is it safe to exercise with pelvic girdle pain?
Yes, exercise is generally safe and encouraged! The key is to modify activities to avoid single-leg movements or wide-legged stances. Low-impact activities like swimming or prenatal Pilates are excellent choices that support pelvic floor health without overstressing the joints.
How do I know if my pain is pelvic or just general back pain?
If the pain is felt low in the groin, at the pubic bone, or deep in the buttock cheeks, it is likely pelvic. If it is higher up, near the waistline or radiating down the leg, it may be pregnancy back pain relief that you need. A physical therapist can provide a definitive assessment.
Can physical therapy help prevent pelvic pain from getting worse?
Absolutely. Early intervention with prenatal physical therapy is one of the best ways to manage symptoms. By strengthening the surrounding musculature early on, the body is better equipped to handle the increased weight and postural shifts of the third trimester.
