How to ease pelvic pain during pregnancy
Pregnancy can place a lot of pressure on the pelvis, which can lead to sharp, achy, or hard-to-pinpoint pain that makes everyday movement feel uncomfortable. The good news is that pelvic pain in pregnancy is extremely common and often very treatable with simple changes to posture, activity, and daily habits. In this guide, we break down why pelvic pain happens, what makes it worse, and the most effective ways to find relief at home. You’ll also learn when it’s time to seek help from a pelvic floor physical therapist and what treatment typically includes so you can move, sleep, and exercise with much more comfort throughout your pregnancy. At Bloom, we love helping women in Tampa, St. Pete, and Lutz have pain-free pregnancies and would love to work with you.
What pelvic pain looks like during pregnancy
Pelvic pain, put simply, is pain within the pelvic region. You may hear it called "pelvic girdle pain (PGP)". Typically, pregnant women will describe their pelvic pain as achy, heavy, dense, dull, and sometimes constant, other times intermittent. Sometimes, it shows up as a feeling of instability in the front, back, or sides of the pelvis.
While pelvic pain during pregnancy is extremely common, you also should know that you don't need to just "deal with it" and accept it as a part of "normal pregnancy".
Pelvic pain can feel different from person to person, but common symptoms include:
Pain at the pubic bone area
Pain that wraps around the hips or tailbone
Groin or inner thigh tightness
Sharp pain when walking or rolling in bed
A sense of heaviness or pressure in the pelvis
Why pelvic pain happens in the first place
We know that carrying a baby is hard work! And on top of that, your hormones are fluctuating in all sorts of ways that help your pelvis accommodate the growth of baby as well.
All of these changes contribute to the discomfort and pain that many pregnant individuals experience during this time.
The significant hormonal fluctuations that pregnancy brings can lead to greater looseness in regions like the pubic symphysis and the sacroiliac joint (SI joint).
This is particularly true when muscular imbalances are present and the body's center of gravity shifts due to pregnancy-related changes.
The resulting increased ligament flexibility and joint mobility can lead to discomfort in these areas and pregnancy-related pelvic pain.
On the positive side, these alterations support physiological processes that create an ideal environment for the baby and facilitate vaginal delivery, making them beneficial despite the discomfort.
But... that doesn't mean you have to be in pain. So, yes! These fluctuations and changes are normal. But, you do not need to believe the narrative that pain and discomfort are the hallmarks of pregnancy.
Simple At-Home Ways to Ease Pelvic Pain
To start easing discomfort from pelvic pain during pregnancy, you may want to try limiting or avoiding any of the following first for a period of time:
Unnecessary single leg stance – this may mean sitting down to put your leggings/pants/underwear on
Carrying another little one on your hip, especially for prolonged periods, or carrying heavy items on one side. Try your best to balance the loads on both sides.
Heavy chores like vacuuming and steam mopping
Prolonged sitting
Crossing your legs
Standing for long periods of time
Excessive heavy-load workouts
Here are some strategies to decrease the load on your pelvis (to your comfort, always remember that if doing something causes more discomfort, it's probably not an answer!) and move more easily.
Lie on your back on the floor (with a comfy support under you or on carpet, of course!) with your legs resting up the wall or resting on the couch cushion.
Try a pelvic support belt
Adjust how you get in and out of bed by keeping your knees together and rolling as one unit.
Use a pillow between your knees and ankles when sleeping on your side to keep your pelvis more supported.
Try sitting on an exercise ball for short periods to help your pelvis stay centered and decrease pressure on your low back.
When standing up from a chair or couch, lean forward first and push through both feet evenly so you are not loading just one side (you can do this while you sit or stand)
Take shorter, more frequent walks instead of one long walk that leaves your pelvis irritated.
Use a warm compress or heating pad on the low back or glute muscles to relax tight areas that can pull on the pelvis.
Take a warm bath as tolerated
Practice gentle pelvic tilts while lying on your back with knees bent to help reset tension in your low back and hips.
Try sitting with your knees slightly apart and feet flat on the floor instead of crossing your legs.
If you are lifting heavy, lifting in double leg stance rather than single leg stance is best.
When to see a Pelvic Floor Therapist
Here's the thing: sometimes, you just want to see a professional who can tailor recommendations specifically to you and also work on areas that you are unable to work on/fix yourself.
We get it, and we hear patients say this a lot! And that's why pelvic therapy/pelvic floor physical therapy exists. While we are very biased and believe everyone should have at least one session with a pelvic PT during their pregnancy, we know that that can feel out-of-the-norm in some cases or even unnecessary when folks aren't experiencing any symptoms.
So, here are some options:
You can see a pelvic therapist before you begin to experience any bouts of pelvic pain/discomfort. With a specific assessment and a personalized plan, you can avoid the discomfort completely and have a truly great pregnancy.
When you start to have pelvic discomfort, come on in! Being seen earlier is great because you're able to prevent the discomfort from getting worse as well as shorten the amount of time that you have to deal with the discomfort during your pregnancy.
Come in after you've tried the remedies and suggestions above and aren't seeing the results you want. We're here to help you!
Our team of pelvic therapists is dedicated to providing you with the support and care you need.
What to expect at pelvic therapy tailored to ease pelvic pain during pregnancy
We understand that every pregnancy is unique, and we tailor our approach to fit your individual needs.
During your visit, we will conduct a thorough assessment to identify any areas of tension or imbalances. From there, we will create a personalized treatment plan that may include exercises, manual therapy, and education on body mechanics.
In addition to addressing any current discomfort, we will also equip you with tools and techniques to maintain pelvic health throughout your pregnancy and prepare adequately for birth. This type of proactive approach can help you feel more comfortable and confident as your body changes.
Where to find pelvic therapy for women who are pregnant in Tampa, Lutz, and St. Pete
It’s never too early to seek help.
Many women find that regular visits to a pelvic therapist not only alleviate pain but also enhance their overall pregnancy experience.
If you have any questions or concerns, don’t hesitate to reach out. We’re here to support you every step of the way!
Our pelvic floor therapy clinics are located in Lutz, Tampa, and St. Pete and we would love to help you.
You can give us a call at 813-515-9008 to discuss if we would be a good fit for you. If you'd like to schedule a discovery call for a future time, click the button below to schedule.