What You Need to Know About Pelvic Girdle Pain in Pregnancy

Pelvic girdle pain in pregnancy is one of the most common sources of discomfort for expecting mums. It affects how women walk, sleep, and move through their day. Despite how common it is, many women feel confused or dismissed when it comes to managing it.

The good news is that pelvic girdle pain can be supported through safe movement, postural awareness, and collaborative care with a Women’s Health Physio. For both mums and trainers, understanding the root causes of this pain is key to building confidence and comfort.

What Is Pelvic Girdle Pain?

Pelvic girdle pain refers to discomfort in the joints and muscles around the pelvis. This includes the sacroiliac joints, pubic symphysis, and surrounding soft tissues. It can feel like:

• Sharp or aching pain at the front or back of the pelvis
• Discomfort when walking, rolling in bed, or getting out of a car
• Clicking or grinding sensations
• Feeling unstable or off-balance
  

For some, it starts early in pregnancy. For others, it may show up in the later trimesters or even postnatally.

Why Does Pelvic Girdle Pain Happen?

Pelvic girdle pain is not just about hormones or joint laxity. One of the biggest contributors is pelvic floor tension.

When the pelvic floor is overactive or tight, it creates asymmetry and extra tension in the pelvis. This makes everyday movements like walking, lifting, or turning more uncomfortable.

Other contributing factors include:

• Muscle imbalances
• Poor postural habits
• Limited glute strength or control
• Unmanaged intra-abdominal pressure
• Previous injury or hypermobility

Common Signs of Pelvic Floor Involvement

A tight pelvic floor is not always easy to recognise, but there are some key indicators:

• Feeling like you cannot fully relax during breathing or movement
• Pain during or after intimacy
• Difficulty starting urination or frequent urges
• Holding your breath or gripping your tummy during daily activities
• Leaking or heaviness during exercise

If these symptoms are present, it is important to refer to a Women’s Health Physio for a full internal assessment. Trainers can still support by modifying movement, reducing pressure, and creating space for nervous system regulation.

How Trainers Can Support Pelvic Girdle Pain Safely

You do not need to diagnose or fix pelvic girdle pain to be a valuable part of a woman’s support team. Your role is to observe, adapt, and collaborate.

Here are practical ways to help:

• Avoid single-leg loading exercises if they cause pain (e.g., lunges or step-ups)
• Use bilateral movements and supported positions (e.g., wall sits, bridges)
• Focus on breathing and relaxation to down-regulate the nervous system
• Encourage mobility through the thoracic spine and hips
• Reduce load, intensity, and time under tension as needed
• Use pillows, bands, or blocks to support pelvic alignment during sessions
  

Always ask how movements feel and make adjustments without judgement. If something feels sharp, sudden, or destabilising, it is a sign to pause or pivot.

Collaboration Makes All the Difference

When trainers and physios work together, outcomes improve. A physio can offer clinical insight, while a MumSafe Trainer provides ongoing movement support.

Women feel more confident when their care team communicates, especially when symptoms are impacting their day-to-day life. Together, we can help reduce fear, increase comfort, and make movement feel possible again.

Pelvic Girdle Pain Can Be Managed With the Right Support

Pelvic girdle pain in pregnancy is not something women have to push through. With the right guidance, many mums feel stronger and more capable within a few weeks. Movement, breath, and posture are powerful tools when used intentionally and with care.

Experiencing pelvic discomfort during pregnancy or unsure how to move safely? You are not alone.
MumSafe™ Trainers are educated in how to support women experiencing pelvic girdle pain and work closely with Women’s Health Physios to ensure care is safe and effective.

Want to find a qualified trainer who understands pregnancy and pelvic pain? Click here and search for a trainer close to you or online.

Are you a trainer ready to deepen your skillset and become a trusted resource in your community? Check this link here and express your interest in becoming the go-to pre and postnatal specialist in your local area.