Pelvic Girdle Pain Management During & After Pregnancy

Pelvic girdle pain (PGP, formerly SPD) is extremely common for women to experience during their pregnancy, and while it doesn't harm the baby, it certainly impacts their day-to-day. That's why we're here to tell you all about pelvic girdle pain management.

First and foremost, you should know that if you're experiencing PGP, you need to inform your doctor, midwife, or any medical personnel you're in contact with throughout your pregnancy.

They can give you real medical help and guide you through labour and birth with PGP. However, we at Snuz can give you some natural remedies to help relieve your symptoms.

What is Pelvic Girdle Pain?

Pelvic girdle pain (formerly SPD – Symphysis Pubis Dysfunction) is a condition often caused by pregnancy due to how your body changes (hormones, posture, muscles, increased weight, and added pressure).

It can be mild or severe, but it's usually different from woman to woman.

Ultimately, PGP is a collection of uncomfortable, painful symptoms felt across the front and/or back of the pelvis, caused by stiffness or uneven movement of the pelvic joints. And, unfortunately, pelvic pain and pregnancy tend to come hand in hand.

It does not affect the baby, but it does affect the daily life of a pregnant woman and their sleep, depending on how severe the symptoms are.

According to the NHS, 1 in 5 women experience PGP, so rest assured, it is common, and you're not alone.

The good news is that it is treatable, and while it can continue after pregnancy (we'll discuss this later), there are helpful options that your GP or midwife will take you through.

Below are the most common symptoms of PGP, so you can be aware and inform your medical team if you think you may be experiencing them.

Most Common Symptoms of PGP

How to Achieve Pelvic Pain Relief During Pregnancy

It's advised to speak to your doctor or midwife about treatment for your PGP, which may involve medication for pain relief or something similar.

They'll also need to know about it, so they can add it to your notes ahead of your labour and birth, so they can help you through accordingly.

If you're looking for natural ways to relieve your pain during your pregnancy, below are some things that your doctor or midwife may suggest to you, which may help.

Prenatal Physiotherapy

A qualified women’s health physiotherapist can assess pelvic alignment and recommend gentle exercises and hands-on techniques.

This may include manual therapy, soft tissue release, and specific strengthening movements.

It's likely your doctor will refer you to a physiotherapist themselves, though.

Pelvic Support Belts

A maternity support belt or pelvic brace can provide external stability during daily tasks. It gently cradles your stomach while supporting your hips and lower back, relieving pressure and discomfort.

It may even help your posture and alignment, which will also work to take the pressure off.

You need to ensure you choose one that's comfortable for you and actually works the way you need it to. Your doctor or midwife can help you with this.

Gentle Exercise & Movement

Before undergoing any exercise, you should consult with your medical team to ensure they agree with your next steps. If the pain is severe, they may just suggest rest.

If they suggest exercise is a good idea, prenatal yoga or Pilates classes (with modifications) will help stretch tight muscles, strengthen the core and pelvic floor, and improve posture.

Swimming or aqua aerobics will offer low-impact movement with buoyancy support, making you feel almost weightless, which will be a great relief.

Warm Compresses & Baths

While pregnant women need to be careful with the temperature of their baths, having one with Epsom salts may help relax the body and reduce inflammation.

Applying a warm (not hot) heat pack or hot water bottle to the lower back or hips can also help ease muscle tension and relieve pelvic pressure.

This is particularly soothing if you're going through pregnancy during the winter.

Massages

Prenatal massages from a certified therapist can relieve tension in the hips, glutes, and lower back while improving circulation.

A massage also never hurt anyone. It's likely you'll come away feeling deeply relaxed and stress-free.

Mindful Posture & Body Mechanics

When you have PGP, it's all about being mindful of your movements and the way you hold yourself,

For example, you should aim to keep your knees together when getting in and out of your bed or car, avoid standing on one leg, twisting your pelvis in any way, or sitting cross-legged, and you should always sit on firm surfaces with back support.

It's important to adhere to these 'rules' so you don't make your condition worse.

Being mindful of your positioning during sleep is also essential since sleeping takes up a large chunk of your day.

You need to ensure you sleep on the least painful side with your knees apart, wearing loose-fitting pyjamas that don’t easily get you tangled, and avoid twisting—roll instead.

To help your comfort levels, we recommend the SnüzCurve Pregnancy Pillow. It’s been designed by health professionals and sleep experts to give you the best night’s sleep, without the need for your knees to be touching, thanks to the innovative KneeBlade™ design.

Acupuncture

If you're interested in trying more holistic methods to relieve your pain, you might like to try acupuncture.

It's shown to be effective in reducing PGP symptoms when performed by a trained prenatal acupuncturist.

Not only will it reduce your pain, but it's also known to induce relaxation.

Magnesium Supplements

Magnesium may help reduce muscle tightness and cramps with approval from your midwife or GP, but do not start taking it without medical advice.

Magnesium can also be absorbed via sprays or Epsom salt baths, if you'd prefer.

Mindfulness & Relaxation Techniques

Deep breathing, guided meditation, or hypnobirthing practices can help reduce pain perception and manage discomfort.

This isn't for everyone, and it definitely isn't a surefire way to relieve pain, but for some, it can be a big help.

What to Expect After Birth After Your PGP Pregnancy

For many women, PGP symptoms improve significantly or disappear within a few weeks postpartum.

The hormone relaxin gradually reduces, and the pelvis becomes more stable as your body returns to its pre-pregnancy state.

This means some women will recover within a few weeks, but unfortunately, others might experience lingering discomfort for months.

According to the NHS, about 1 in 10 women continue to have ongoing symptoms that require longer-term management. Rest assured, your doctor will help you with this, and you will make a full recovery.

In the meantime, you need to be careful when pushing the pram uphill, engaging in strenuous activities, and doing anything that may trigger symptoms.

Speak to a Medical Professional If You Think You Have PGP

We know we sound like a broken record, but you really do need to inform your doctor or midwife about your PGP as soon as you think you might be experiencing it.

Not only is this essential for your pain management, but it's also necessary for the doctors and midwives who take you through labour and birth to be aware of.

They may have to make some changes to the plan or offer different pain relief alternatives.

The point is, keep everyone in the loop and always communicate any pain you may feel while pregnant.

Conclusion: Staying as Comfortable as Possible During Pregnancy

So, mums, yes, pelvic girdle pain can be intense, uncomfortable, and impact the day-to-day, but there are ways of managing it so you can continue enjoying your pregnancy.

The most important thing to do is to speak up. Whether it's to your doctor or midwife, during or after pregnancy, if you're experiencing PGP, let someone know so they can help you. There's no point suffering in silence.

If you'd like some more helpful advice, we recommend heading over to the Pelvic Partnership Charity, an organisation that specialises in support for pregnancy-related pelvic girdle pain.

Just remember, while the pain can feel severe, it is treatable as long as you have your medical team on board.

For more help and advice on all things pregnancy and babies, head to our Sleep Talk blog, where we have tons of expert tips and tricks!