Pelvic Girdle Pain in Pregnancy – simple ways to feel more comfortable

Pregnancy is full of wonderful milestones — the first kick, the growing bump, the excitement of meeting your baby. But for many women, it can also come with something less magical: pelvic girdle pain (PGP).

Pelvic Girdle Pain (PGP) is very common in pregnancy and can make everyday movements like walking, turning in bed, getting dressed or getting in and out of the car surprisingly uncomfortable. The good news is that in many cases, small changes in how you move and support your body can make a big difference.

Some women feel pain mainly at the pubic symphysis at the front of the pelvis (SPD), while others feel discomfort in the sacroiliac joints at the back of the pelvis (SIJ pain), or a combination of both (PGP). Understanding how to move in ways that reduce strain on these joints can often help calm symptoms.

Here are some simple, practical tips that many women find helpful in easing pelvic girdle pain in pregnancy.

1. Keep Your Knees Together When Moving

One of the biggest triggers for PGP is single-leg movement.

Think of movements like:

• getting out of the car

• getting dressed

• getting out of bed

Try to keep your knees together and move as one unit when possible. Your pelvis will thank you.

2. Master the “Log Roll” for Turning in Bed

If turning in bed has become uncomfortable, try this trick.

Instead of twisting your upper body first:

1. Bend your knees slightly

2. Keep your knees together, engage your pelvic floor, as if stopping the flow of wind and urine. 

3. Roll your shoulders, hips and knees as one unit

Imagine you're a log rolling across the bed rather than twisting. It sounds simple, but it can make a huge difference to pubic symphysis pain at night.Turning in bed is one of the most common movements that aggravates pelvic girdle pain in pregnancy, especially when the pubic symphysis joint at the front of the pelvis is sensitive. Keeping the knees and ankles together as you roll, and using a pillow between the legs, can often make this movement much more comfortable.

3. Use a Pillow Between Your Knees

A pillow between your knees when sleeping and turning in bed can help keep your pelvis in a more comfortable position.

For some women, a long pregnancy pillow can also help support the bump and reduce strain on the pelvic girdle.

Bonus: it can make nighttime turning easier too.

4. Sit Down to Get Dressed

Balancing on one leg to put on socks, underwear, or trousers can really aggravate pelvic girdle pain.

Instead:

• sit on the edge of the bed or a chair

• bring your foot up towards you

Your pelvis prefers two feet on the ground whenever possible.

5. Take Smaller Steps When Walking

Long strides can put extra strain across the pubic symphysis joint.

Try:

• shorter steps

• slightly slower pace

• avoiding rushing when possible

Think penguin rather than power-walker — it’s a perfectly respectable pregnancy walking style.

6. Be Mindful Getting In and Out of the Car

Cars are a classic PGP flare-up moment.

Try this method:

1. Sit down first with both legs outside the car

2. Keep your knees together

3. Swing both legs in together like a mermaid tail

It may feel slightly theatrical, but it’s much kinder to your pelvic joints.

7. Avoid Standing on One Leg

Standing on one leg — even briefly — increases load across the pelvic girdle.

Common sneaky culprits include:

• putting on trousers

• leaning on one hip while chatting

• climbing stairs two at a time

When possible, keep weight evenly through both legs.

8. Break Up Long Periods of Sitting

While rest is important, sitting for long periods can make pelvic stiffness and discomfort worse.

Try to:

• stand and move every 30–40 minutes

• gently stretch

• take short walks

Small movement breaks help keep joints comfortable.

9. Don’t Push Through Pain

Many women try to “push through” pelvic pain in pregnancy, but PGP responds better to pacing and support.

If an activity causes a flare:

• modify it

• slow it down

• ask for help when needed

Pregnancy is not the time for heroic stubbornness (save that for labour).

10. See a Women’s Health Physiotherapist Early

The earlier pelvic girdle pain is assessed, the easier it is to manage.

A women’s health physiotherapist can help with:

• understanding your specific PGP pattern

• safe prenatal exercises

• strategies for daily movements

• pelvic floor and pelvic stability support

At Bodyright Physiotherapy in Drogheda, we regularly support women with pregnancy pelvic pain, pubic symphysis pain and prenatal musculoskeletal issues. With the right advice and treatment, most women find their symptoms become much more manageable.

When everyday tips aren’t enough

Simple strategies can make a big difference in managing Pelvic Girdle Pain (PGP) in pregnancy. Keeping movements symmetrical, taking care when turning in bed, and pacing daily activities can often help settle irritated pelvic joints.

However, if these tips on their own aren’t bringing enough relief, a consultation with a Women’s Health Physiotherapist can make a real difference.

During pregnancy, small imbalances in muscle tension and support around the pelvis can develop. When this happens, the sensitive pelvic joints – including the pubic symphysis and sacroiliac joints – may start to feel vulnerable, and pain signals can go into overdrive.

There isn’t a one-size-fits-all solution. The most effective treatment begins with a thorough pelvic health physiotherapy assessment, helping to identify which muscles need a little more support and which ones need encouragement to relax. Often the work is quite subtle – gently guiding the right muscles to switch on while calming others down, so the pelvic joints begin to feel safe, supported and more comfortable to move again.

Unfortunately, many women with pregnancy-related pelvic pain are simply advised to use crutches or a pelvic support belt. While these can be helpful for some women, they are not the whole answer. In fact, if there is an underlying pelvic asymmetry, relying on these alone can sometimes make symptoms worse rather than better.

A tailored approach with women’s health physiotherapy can help restore balance, improve comfort with everyday movements like walking, turning in bed and getting in and out of the car, and support you to move through pregnancy with greater confidence.

How many treatments will I need?

This is one of the most common questions women ask when they come for help with Pelvic Girdle Pain in pregnancy.

For some women, the pain settles completely after just one session, and no further treatment is needed. Often this happens when a small imbalance is identified and corrected, allowing the pelvic joints to feel more supported again.

For others, a short course of treatment can help guide the body back into better balance as pregnancy progresses. This may involve a few sessions to gently support muscle coordination, improve movement patterns and help you feel more confident with everyday activities.

Some women also benefit from several visits for reassurance and ongoing treatment, particularly if symptoms fluctuate as pregnancy progresses or if extra support is needed to manage pain and stay comfortable with daily activities.

The aim is always to use the minimum treatment needed to help you feel more comfortable and confident in your movement during pregnancy.

If you’re experiencing Pelvic Girdle Pain in pregnancy and looking for Women’s Health Physiotherapy in Drogheda, our physiotherapy team at Bodyright can help.

A Final Reassurance

If you’re experiencing pelvic girdle pain in pregnancy, please know:

• it’s very common

• it’s not something you just have to put up with

• the right support can make a real difference

  
  

And if turning in bed currently feels like a three-point manoeuvre with sound effects, you’re definitely not alone.

If you'd like help with Pelvic Girdle Pain, Prenatal Physio or Women's Health Physiotherapy in Drogheda, the team at Bodyright Physiotherapy would be very happy to support you.

Your pelvis has a big job during pregnancy — a little care goes a long way.