What is Pelvic Girdle Pain? + My 5 Top Tips.

What is pelvic Girdle Pain (PGP)

Pelvic Girdle Pain (PGP) describes pain or discomfort in and around the pelvic joints - often around the sacroiliac joints (back of the pelvis) and/ or the pubic symphysis (front of the pelvis).

It affects 1 in 5 pregnant women, usually starting in the second trimester, but it can begin earlier or persist after birth.

Common symptoms include:

• Pain in the front or back of the pelvis.

• Discomfort in the hips, groin, or thighs.

• Clicking or grinding sensations in the pelvic joints.

• Pain when walking, climbing stairs, turning in bed or standing on one leg.

• A feeling of instability or tearing across the pelvis.

The good news? with the right strategies and support, many women find their symptoms manageable - and recovery is absolutely possible.

Why does PGP happen?

During pregnancy, your body goes through huge changes to support both you and your growing baby. Hormones like relaxin help to increase joint mobility, which helps prepare your pelvis for birth. But when this is combined with:

• Postural changes from a growing bump.

• Muscle imbalances (such as weaker glutes and core, tighter hips &/or thigh muscles).

• Uneven load through the pelvis (when lifting, carrying or sitting to one side).

• Previous pelvic or back issues.

  
  

...the result can be irritation or overload of the pelvic joints.

That's why PGP is often described as a ''load-sharing problem'' - the body struggles o evenly distribute the weight and movement demands across the pelvis. This explains why strategies like movement, posture awareness, and breathing (to support the core and pelvic floor synergy) make such a difference.

My 5 top Tips for Managing PGP

1. Keep Moving (little and often)

Staying gently active helps maintain mobility and reduces stiffness. Research shows that exercise therapy is beneficial for lumbopelvic pain in pregnancy (JOSPT, 2014).

Try:

• Short, regular walks in supportive shoes.

• Gentle glute bridges, pelvic tilts, or side-lying hip exercises.

• Changing positions every 30-45 minutes to avoid stiffness.

2. Optimise Sleep, Posture & Ergonomics

Daily positions make a big difference:

• Sleep on your side with a pillow between your knees (and under your bump if needed).

• Keep the legs together when getting in/out of bed (roll, don't twist).

• Use a cushion for back support when sitting (feeding, working, driving).

• When lifting, bend the knees and hips, keep the load close, and avoid twisting mid-lift.

3. Mindset & Self Compassion

PGP can feel overwhelming, but pain doesn't always mean damage. Stress and fear can amplify pain signals.

• Practice breathing or mindfulness to calm your nervous system.

• Reframe setbacks - small wins (like turning more comfortably in bed) matter.

• Remember: movement is safe when supported and adapted.

4: Breathing & Core Synergy

Your breath and core work together to support your pelvis.

• Breathe deeply into your ribs and belly - avoid holding your breath when lifting.

• Exhale as you stand, bend, or carry to reduce pressure on the pelvis.

• Focus on gentle activation of your deep core muscles (transversus abdominis) alongside pelvic floor awareness.

5: Consistent Support (Osteopathy & Continuity of Care)

Gentle osteopathy treatment has been shown to reduce pain and improve function during pregnancy. Evidence shows osteopathic supports pain relief and quality of life for pregnant women with lumbopelvic pain (Sciencedirect, 2017; PMC, 2023).

Osteopathy for PGP may include:

• Hands-on release for tight muscles

• Mobilisation of stiff joints.

• Breathing and posture strategies

• Lifestyle and ergonomic advice.

Regular check-ins, rather then one-off visits, ensure you're adapting well as your pregnancy progresses, or as you recover postpartum. Collaborating with other professionals (like doulas, pelvic health physios and midwives) also gives you the best long-term results.