Pelvic Pain During Pregnancy: PGP & SPD Explained

Pregnancy reshapes your body in ways that are both extraordinary and demanding. As your baby grows, your posture shifts, your center of gravity moves forward, and joints that were once rigid begin to soften and adapt.

While symptoms like nausea, fatigue, and back pain are commonly discussed, pelvic pain during pregnancy often comes as an unexpected and deeply frustrating surprise — especially when it starts interfering with everyday movement.

For some women, pelvic pain begins as a sharp jolt of groin pain during pregnancy when stepping out of the car or turning too quickly. For others, it’s a deep ache near the pubic bone that makes rolling over in bed feel like a full-body effort [*].

Over time, these moments can become frequent enough that you start bracing for movements you once did without thinking: limiting stairs, avoiding long walks, or dreading the simple act of getting dressed.

If this sounds familiar, you’re not alone. Up to 1 in 5 pregnant women experience pelvic girdle pain (PGP), sometimes still referred to as SPD in pregnancy or SPD during pregnancy. Despite how common it is, pelvic girdle pain is often misunderstood, minimized, or brushed off as something you simply have to tolerate [*].

The truth is more reassuring: pelvic girdle pain is common and manageable. When you understand why it happens, how it shows up, and how to relieve pelvic pain during pregnancy, you can take meaningful steps to reduce discomfort and protect your mobility as your body continues to change.

What Causes Pelvic Pain During Pregnancy?

Pelvic pain during pregnancy rarely comes from one single cause. Instead, it develops as several systems in your body adapt at the same time.

Your pelvis plays a central role throughout pregnancy. It supports the growing weight of your uterus, transfers force between your spine and legs, stabilizes posture, and eventually allows enough movement for childbirth. To meet these demands, your body undergoes hormonal, structural, and muscular changes that directly affect pelvic stability [*].

One major contributor is relaxin, a pregnancy hormone that softens ligaments throughout the body [*]. This flexibility is essential for labor later on, but it also reduces the natural stiffness that normally keeps joints stable. At the same time, your growing abdomen shifts your center of gravity forward, changing how weight is distributed through your hips, lower back, and pelvic joints [*].

Muscles in the core, hips, and pelvic floor must work harder to maintain balance and alignment. When these muscles fatigue or can’t fully compensate for increased joint movement, the pelvis becomes less stable [*]. This instability — rather than injury — is what most often leads to pelvic pain during pregnancy.

Importantly, pelvic pain is not caused by weakness, poor posture, or lack of fitness. Many strong, active women develop pelvic girdle pain. It reflects how the body adapts to pregnancy, not how well you are “doing” pregnancy [*].

What Is Pelvic Girdle Pain?

Pelvic girdle pain (PGP) is a pregnancy-related condition involving pain, instability, or altered movement in one or more pelvic joints — most commonly the symphysis pubis at the front and the sacroiliac joints at the back — leading to discomfort during activities such as walking, standing, or changing positions [*].

The pelvis functions like a ring. Each joint contributes to stability while allowing just enough movement for walking, turning, and weight transfer. Outside of pregnancy, strong ligaments hold this ring tightly together. During pregnancy, those ligaments become more elastic, meaning the pelvis relies more heavily on muscles to stay aligned [*].

When the muscles surrounding the pelvis, especially the deep abdominal muscles, hip stabilizers, and pelvic floor, cannot fully control this increased movement, joints may shift unevenly [*]. Even small imbalances can strain surrounding tissues and trigger pain.

You may still hear the term SPD pregnancy, which refers specifically to pain at the pubic symphysis. Today, clinicians prefer the broader term pelvic girdle pain because symptoms often involve multiple joints, not just the pubic bone.

PGP does not harm your baby, but it can significantly affect daily activities, sleep quality, emotional well-being, and overall quality of life if left unaddressed [*].

Is Pelvic Pain Normal During Pregnancy?

Some pelvic discomfort is expected during pregnancy. Mild soreness after a long day, stiffness that improves with rest, or brief pulling sensations as ligaments stretch can all be part of normal pregnancy changes [*].

Pelvic girdle pain feels different. PGP tends to be [*]:

• Triggered by specific movements, not constant pain.
• Worse with asymmetrical activities like stairs or standing on one leg.
• Sharp, stabbing, or deeply aching rather than dull.
• Persistent or gradually worsening.

If pelvic pain during pregnancy causes you to alter how you walk, avoid certain movements, or feel unstable on your feet, that’s a sign your pelvis is struggling to manage the changes. Pain may be common, but loss of function isn’t something you have to accept as normal [*].

When Does Pelvic Girdle Pain Start?

Pelvic girdle pain can begin at any point in pregnancy, but it most commonly develops between 14 and 30 weeks [*].

This timing reflects overlapping physiological changes [*]:

• Rising levels of relaxin.
• Rapid growth of the uterus.
• A forward shift in center of gravity.
• Increasing strain on stabilizing muscles.

Some women notice symptoms early in the first trimester. Others feel fine until later pregnancy, when added weight and fatigue place more stress on already mobile joints. If you’ve experienced PGP pregnancy or SPD during pregnancy before, symptoms often appear earlier and may feel more intense in subsequent pregnancies.

Where Is Pelvic Pain Located in Pregnancy?

Pelvic girdle pain doesn’t stay in one place, which can make it confusing at first. Pain may be felt [*]:

• At the pubic bone.
• Deep in the groin or inner thighs.
• In one or both hips.
• Across the lower back.
• In the buttocks.
• Radiating down one leg.

Groin pain during pregnancy and pubic bone pain during pregnancy are hallmark symptoms. Some women also experience pelvic floor pain during pregnancy, including pressure or heaviness, because instability changes how force travels through the muscles at the base of the pelvis. Pain is often worse on one side, reflecting uneven joint movement rather than generalized strain.

What Are the Symptoms of PGP / SPD?

Pelvic girdle pain is primarily movement-related. Common symptoms include [*]:

• Sharp or aching pubic bone pain.
• Groin pain that worsens with walking.
• Pain when separating the legs.
• Difficulty standing on one leg.
• Pain rolling over in bed.
• Clicking or grinding sensations in the pelvis.
• A waddling or shortened gait.
• Pelvic floor pain or perineal discomfort.
• Muscle fatigue from constant compensation.

Many women notice symptoms worsen later in the day as muscles tire, reinforcing that PGP is about support and coordination rather than injury.

Pelvic pain during pregnancy doesn’t just affect the body — it can take a real emotional toll. Chronic pain can disrupt sleep, reduce independence, and create anxiety around basic movement. Many women feel frustrated or discouraged when pain limits activities they expected to continue throughout pregnancy [*].

Fear of triggering pain can also lead to reduced activity, which may worsen stiffness and muscle fatigue. Others worry that pelvic pain means something is wrong with their baby, even though PGP does not affect fetal health. Understanding that pelvic girdle pain is common, recognized, and treatable can ease that mental burden and help you seek support sooner rather than pushing through pain.

What Causes Pelvic Girdle Pain in Pregnancy?

Pelvic girdle pain usually develops from several overlapping factors [*]:

• Hormonal ligament laxity.
• Postural and center-of-gravity changes.
• Uneven joint movement.
• Muscle fatigue or inhibition.
• Previous pelvic or low-back pain.
• Hypermobility or physically demanding work.

Together, these factors create a situation where the pelvis must manage increased load with reduced structural support.

How to Relieve Pelvic Pain During Pregnancy

Relief focuses on stability, alignment, and load management — not complete rest.

• Modify Daily Movements: Keeping knees together when rolling over or exiting the car reduces uneven joint strain. Sitting to get dressed, avoiding twisting, and taking stairs one at a time can reduce flare-ups [*].
• Use External Support: Pelvic support belts and compression garments help limit excessive joint movement and improve muscle activation [*].
• Optimize Sleep: Side-lying with pillows between the knees, under the belly, and behind the back keeps the pelvis aligned overnight and often reduces morning pain [*].
• Heat and Ice: Ice helps calm joint irritation after activity, while heat relaxes tense muscles around the hips and pelvic floor. Many women alternate between the two [*].
• Gentle Activity: Swimming, prenatal yoga, and short, frequent walks maintain circulation and muscle support without overloading joints [*].
• Physiotherapy: Pregnancy-trained physiotherapists assess pelvic alignment, prescribe stabilizing exercises, and directly address pelvic floor pain during pregnancy, often providing significant improvement [*].

How Will PGP Affect My Labor and Birth?

Most women with pelvic girdle pain can have a normal vaginal birth. Helpful strategies include [*]:

• Informing your care team early.
• Avoiding forced wide-leg positions.
• Using side-lying, hands-and-knees, or water birth positions.
• Asking for help moving legs evenly.

PGP alone is not an indication for cesarean birth, and symptoms often improve after delivery as hormone levels stabilize [*].

Pelvic Girdle Pain FAQ

Pelvic girdle pain often raises a lot of questions, especially because symptoms can change day to day. Here are the most common concerns and what actually helps.

What does pelvic girdle pain feel like?

PGP can feel sharp, stabbing, burning, or deeply aching. Many women feel pain over the pubic bone, while others feel it deep in the groin, hips, lower back, or buttocks. The pain is usually movement-dependent — worse with stairs, rolling in bed, or getting out of a car. Clicking or popping is common and usually reflects joint movement, not injury [*].

What are the red flags of pelvic girdle pain?

Seek evaluation for sudden inability to walk, numbness/tingling, weakness, fever, or one-sided leg swelling/redness. Also, call your provider if pelvic pain comes with bleeding, leaking fluid, regular contractions before 37 weeks, or decreased fetal movement [​​*].

What triggers pelvic girdle pain?

Most triggers involve asymmetrical or single-leg movement: stairs, dressing, lunges, rolling in bed, long walks, or pushing heavy objects. Carrying a toddler on one hip, sitting cross-legged, or twisting to reach can also worsen symptoms [*].

Is ice or heat better for pelvic girdle pain?

Ice is often best after activity for joint irritation; heat can relax tight muscles around the hips, back, and pelvic floor. Alternate as needed, keeping sessions to about 15–20 minutes [*].

Is walking good for pelvic girdle pain?

Walking can help if done in short, paced intervals on even ground. If it causes limping or lingering pain, you may need more support (like a belt) or a physiotherapy plan [*].

What is the best sleeping position with pelvic girdle pain?

Side-lying with a pillow between the knees (and ideally one under the belly) helps keep the pelvis aligned. Keep knees together when rolling over to reduce strain [*].

How do you test for pelvic girdle pain?

There’s no reliable at-home test. Diagnosis is usually based on symptoms and a physical assessment by a provider or pregnancy-trained physiotherapist [*].

What kind of doctor treats pelvic girdle pain?

Start with your OB-GYN or midwife. Many women benefit most from a women’s health or pregnancy-trained physiotherapist. Some also work with pregnancy-trained chiropractors or osteopaths [*].

What positions should I avoid with pelvic girdle pain?

Avoid wide leg separation, deep lunges, twisting, and prolonged single-leg stance. Keeping movements symmetrical often reduces pain [*].

Can pelvic girdle pain come on suddenly?

Yes, sometimes after an awkward movement like stepping out of the car. This usually reflects a stability “slip,” not damage [*].

How long does pelvic girdle pain last?

Many women improve within weeks to months postpartum. Continuing physiotherapy after birth can help, especially if symptoms were severe [*].

The Bottom Line

Pelvic girdle pain and SPD during pregnancy are common, but they are not something you have to suffer through unsupported.

Understanding why pelvic pain happens and how to relieve pelvic pain during pregnancy allows you to stay active, informed, and supported throughout this stage.

About MiracleCord

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DISCLAIMER: THE INFORMATION ON THIS WEBSITE IS NOT INTENDED TO BE USED AS MEDICAL ADVICE.The materials and information contained on the MiracleCord website is provided for educational and informational purposes only, and is not intended to, and does not constitute, medical or other health advice or diagnosis, and should not be used as such. You should not use this information to diagnose or treat a health problem or disease. If you are seeking personal medical advice, you should consult with a licensed physician. Always consult with a qualified health care provider regarding a medical condition.