The pregnant body is amazing. It's also, let's be honest, pretty tough going at times. Pelvic girdle pain is one of those things nobody really warns you about, but that plenty of pregnant people feel. Pain in the pelvis, a sense of instability, and suddenly everyday things like climbing stairs or turning over in bed become a whole project.
The good news? Pelvic girdle pain can be eased, and it usually settles down after birth. Here's what you need to know.
What is pelvic girdle pain?
During pregnancy, your body gets ready for birth. Hormones make the ligaments and joints in your pelvis soften and become more mobile, so your baby can make their way out when it's time. Clever of your body. Less clever for your everyday life, because the extra give in your pelvic joints can hurt.
Pelvic girdle pain is sometimes also called pregnancy-related pelvic pain. It can show up at any point during pregnancy, but it often becomes more noticeable the further along you are.
Common symptoms of pelvic girdle pain
Pelvic girdle pain feels different for different people, but these symptoms are common:
- Pain over the pubic bone, at the very front of the pelvis
- Pain in the lower back, buttocks or inner thighs
- Pain when you walk, stand on one leg or climb stairs
- Pain when you turn over in bed or get in and out of the car
- A feeling that your pelvis is unstable or "clicks"
Sound familiar? You're far from alone. And no, you don't have to just grit your teeth and get on with it.
What can ease pelvic girdle pain?
There's no quick fix, but there's a lot that usually helps. Try things out and listen to your body.
Keep moving, but gently
Complete rest usually isn't the answer. Calm walks, swimming and light movement can keep your body going without overloading your pelvis. Avoid whatever clearly hurts, like long walks, heavy lifting and standing on one leg.
Small tweaks to everyday life
- Sit down when you get dressed. Balancing on one leg is your pelvis's least favorite sport right now.
- Keep your legs together when you turn over in bed or get out of the car. Think mermaid, not the splits.
- Sleep with a pillow between your knees. A nursing pillow works nicely.
- Take the stairs one step at a time if it hurts.
- Ask for help with heavy lifting. Yes, even the grocery bags. Especially the grocery bags.
Get help from a physiotherapist
A physiotherapist can give you exercises that strengthen the muscles around your pelvis and take the strain off where it's needed. Sometimes a pelvic support belt can offer support and relief. Talk to your midwife, she can point you in the right direction.
When should you seek help?
Pelvic girdle pain is common, but you shouldn't have to suffer in silence. Contact your midwife or health center if:
- The pain affects your everyday life, your sleep or your wellbeing
- You find it hard to walk or move as usual
- The pain suddenly gets much worse
- You're unsure whether it really is pelvic girdle pain
Healthcare is there for you. Asking for help isn't complaining, it's taking care of yourself and your baby.
Does pelvic girdle pain go away?
For the vast majority, the discomfort eases after birth, when hormone levels drop and the pelvis stabilizes again. How long that takes varies, so be kind to yourself even after your baby has arrived. Keep up the exercises from your physiotherapist and avoid heavy lifting in the early weeks.
Save your body for what matters
With pelvic girdle pain, every heavy lift and every unnecessary errand becomes a strain. So here's a tip from us: let the diapers come to you instead of the other way around. With a Bammies diaper subscription, a whole month's worth of soft bamboo diapers is delivered right to your door, with free shipping every time. No heavy diaper packs to lug around. No lock-in period. You can pause, change size or cancel whenever you like.
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Take care of yourself, go mermaid-style in bed, and remember: your body is doing an amazing job right now. So are you.