Aches and pains during pregnancy can be normal but not all pain is the same. There is an important distinction between normal aches and pregnancy-related pelvic girdle pain. Many people dismiss pelvic pain as just part of being pregnant but pain which does not resolve or worsens, and affects your day to day life, deserves attention.

What your body goes through during pregnancy

Postural changes which are normal but worth understanding:

• Shifting centre of gravity
• Effect of relaxin on ligaments
• Pressure on pelvic floor
• Ribs and diaphragm shifting
• Round ligament pain

What is normal and what can help

Normal aches in pregnancy should respond to movement, stretching and exercise. Guidelines in the UK recommend 150 minutes of moderate activity a week throughout pregnancy. Try to keep up your normal physical activity or exercise if you feel comfortable doing so. Great options during pregnancy include yoga, pilates and aquanatal fitness classes with instructors who are trained in exercise during pregnancy.

So what is pelvic girdle pain?

Pregnancy-related pelvic girdle pain is a condition which causes pain in the pelvic joints and is different to normal pregnancy aches. It affects around 1 in 5 during pregnancy and can continue after your baby is born. Women and birthing people with PGP describe pain in their hips and pelvis when getting dressed, climbing the stairs, exercising, driving, sitting or standing for long periods. It can start at any stage, not just when your bump gets bigger. This type of pain needs assessment rather than just rest.

Myths worth busting

“PGP is just normal pregnancy pain” – PGP is common but not normal, and it can be treated

“PGP only happens with a big bump” – You can start to experience pain at any stage of pregnancy or postpartum.

“A belt will sort it” – Support belts can be effective when used correctly alongside treatment but may not help everyone and could cause harm if used incorrectly.

“There is nothing that can be done” – There are many things that can help with PGP, including hands on treatment and day to day tips for managing pain

“If I have PGP I will have to have a caesarean birth” – You can still give birth vaginally with PGP if that is what you want. Things like movement, different positions, and using a birth pool are options which can help with PGP in labour. Many report that their PGP is greatly reduced when they go into labour.

Day to day tips that help

Pace activities rather than trying to push through. It is important to discuss what you are experiencing with your work, and your family and friends, to get any support that you need. Avoid standing on one leg by sitting down to get dressed, keep your knees together when getting in and out of the car, or getting in and out of bed. Use a pillow between your legs when sleeping to keep hips level, a pregnancy pillow like Dreamgenii is ideal. Gentle exercises like cat stretches, child’s pose, glute bridges, and threading the needle can help to keep your pelvis moving and prevent you from getting stiff, but if anything causes you pain then try to avoid it.

When and how to get help

If PGP isn’t resolving and is affecting your quality of life, don’t wait. Talk to your GP or midwife and request a referral for physiotherapy. You may also be able to self-refer depending on your NHS trust. If you are in a position to pay for treatment you can arrange to see a private practitioner – the Pelvic Partnership has a list of recommended practitioners on their website who are experienced in treating PGP.

 

Advice on where to find more information

Pelvic Partnership – Link to https://pelvicpartnership.org.uk/

POGP leaflet – Link to: https://thepogp.co.uk/_userfiles/pages/files/resources/23697pogppelvic_girdle_pain.pdf