Health & Fitness / 25 September, 2026 / David Kingsbury
Pelvic girdle pain in pregnancy (PGP) can make everything from turning over in bed to climbing the stairs surprisingly uncomfortable. If you’ve experienced pain around the front or back of your pelvis — or both — you’re far from alone.
PGP can range from mild discomfort that’s manageable with a few adjustments to more severe pain that affects everyday movement. Yet despite being a common pregnancy complaint, it can still be undertreated or dismissed as simply something women have to put up with.
The good news? Advice around pelvic girdle pain has changed considerably in recent years, particularly when it comes to movement and exercise. Here’s what the research says, what may help and when it’s worth seeking professional support.
Pelvic girdle pain, often shortened to PGP, refers to pain felt around the joints of the pelvis. This can include the sacroiliac joints at the back of the pelvis, the symphysis pubis at the front, or both.
The pain can range from a dull ache to sharp, debilitating discomfort and may also radiate into the backs of the thighs. Some women experience pain in one particular area, while others feel it in several places at once.
One of the particularly frustrating things about PGP in pregnancy is that it can be triggered by completely ordinary movements.
Symptoms and their severity can vary significantly from one person to another.
There isn’t one single cause of pelvic girdle pain.
During pregnancy, hormonal and physical changes can affect the connective tissues and the way the body manages increasing loads around the pelvis. Posture, previous injuries and individual movement patterns may also play a role.
The muscles surrounding the pelvis can respond to pain or changes in movement by tightening or working differently, which may contribute to further discomfort.
This is also why there isn’t necessarily one exercise, treatment or adjustment that will work for everyone.
For many women, pelvic girdle pain improves considerably after giving birth.
Symptoms often settle during the first few months postpartum, although recovery varies from person to person and some women experience symptoms for longer.
Rather than simply waiting for the pain to disappear, seeking help during pregnancy can help you find ways to manage your symptoms and maintain comfortable movement where possible.
For a long time, advice around pelvic girdle pain tended to focus heavily on avoiding activity: rest, reduce movement and don’t do anything that hurts.
More recent research has increasingly looked at the potential role of appropriately prescribed exercise.
A 2026 meta-analysis of randomised controlled trials found that structured exercise interventions reduced pain and functional disability in women experiencing pregnancy-related PGP.
That doesn’t mean pushing through pain or assuming that more exercise is always better.
Instead, the aim is to find movements that are appropriate for your individual symptoms and gradually build strength, stability and confidence with the guidance of a suitably qualified professional.
Exercise programmes for PGP may include work focusing on pelvic stability, strength and motor control.
The aim is to improve how the muscles around the pelvis and trunk support movement, while reducing movements or loads that aggravate symptoms.
Pilates-based approaches may also be useful for some women because exercises can be adapted and progressed according to symptoms and stage of pregnancy.
A women’s health physiotherapist is a good first port of call if pelvic girdle pain is affecting your everyday life. They can assess your symptoms and movement and recommend exercises appropriate for you.
Manage load rather than avoiding movement altogether. The goal isn’t necessarily to stop moving, but to find ways to remain active without repeatedly provoking your symptoms.
Progress gradually. Build good movement and control first before increasing resistance or load.
Listen to your symptoms. Exercise shouldn’t mean simply pushing through significant pelvic pain.
Make it individual. PGP can present very differently from one woman to another, so an exercise that feels comfortable for one person may not be appropriate for someone else.
Depending on your individual symptoms and stage of pregnancy, exercises that may be incorporated into a PGP programme include:
Gentle pelvic tilts can help encourage awareness and control around the pelvis and trunk. These may be performed in different positions depending on your stage of pregnancy and individual comfort.
Performed on all fours, cat-cow involves gently moving the spine and pelvis between comfortable positions. Keep the movement slow and controlled and work within a pain-free range.
Sitting on a stability ball can provide another position for practising gentle pelvic movement and control. Keep both feet supported and move slowly rather than aiming for a large range of movement.
Clams are commonly used to work the muscles around the hips and pelvis. They should be performed in a comfortable range and adapted or stopped if they aggravate pelvic pain.
Lying in an appropriate supported position, place a block or cushion between the knees and gently allow the knees to move within a small, controlled range. Again, comfort and control are more important than how far you can move.
You don’t have to wait until pelvic pain becomes severe before asking for help.
If pelvic girdle pain in pregnancy is making it difficult to walk, sleep, climb stairs or manage everyday activities, speak to your midwife, GP or a women’s health physiotherapist.
A physiotherapist with experience in pregnancy-related pelvic pain can assess your individual symptoms and help you find appropriate ways to move, exercise and manage your daily activities.
If you’re experiencing pelvic pain during pregnancy, speak to your healthcare professional before beginning a new exercise programme, particularly if your pain is severe, worsening or affecting your mobility.
The important thing to remember is that pelvic girdle pain isn’t simply something you have to grin and bear until your baby arrives. With the right support and an individual approach to movement, there are ways to manage symptoms and help you keep moving comfortably throughout pregnancy.
Article by David Kingbury,
Instagram @silostudioslondon
Email david@silostudios.london
www.silostudios.london
NB: Please always consult your doctor or health practitioner before starting any new exercise regime.
Pregnancy: Relaxin and Postural Change: Which Exercises Are Safe During Pregnancy?
Turn everyday adventures into exciting language-learning moments with the Dex Camera. Designed for children aged 3 to 8, this innovative camera recognises everyday objects and transforms them into fun, interactive language lessons. Supporting 16 languages and 30+ dialects, Dex encourages curiosity, confidence and real-world exploration through play. Plus, My Baba readers can enjoy an exclusive 10% off with the code 10BABA at checkout.
My Baba Measure / 14 October, 2026
Christmas Gifting / 14 October, 2026
