Pelvic Pain in Pregnancy: What It Means and How to Relieve It

Pelvic pain is a common experience during pregnancy, affecting up to 20% of pregnant women, according to the Royal College of Obstetricians and Gynaecologists (RCOG). While it’s often a normal part of the body adapting to pregnancy, it can sometimes indicate underlying conditions that require attention. This guide delves into the causes of pelvic pain, effective relief strategies, and when to seek medical advice.

Understanding Pelvic Pain During Pregnancy

Pelvic pain is discomfort felt in the lower abdomen, groin, hips, or pubic bone. It ranges from mild to severe and can occur at any stage of pregnancy, though it’s most common in the second and third trimesters.

Common Types of Pelvic Pain

Symphysis Pubis Dysfunction (SPD): Pain in the pubic bone due to loosening joints.

Pelvic Girdle Pain (PGP): Discomfort that affects the entire pelvic region, often exacerbated by movement.

Round Ligament Pain: Sharp pain in the lower belly caused by stretching ligaments as the uterus grows.

Causes of Pelvic Pain in Pregnancy

Pelvic pain arises from a combination of hormonal, physical, and biomechanical changes that occur during pregnancy.

Hormonal Changes

Pregnancy hormones like relaxin loosen ligaments and joints to prepare the body for childbirth. This increased flexibility can destabilise the pelvic region, leading to pain (ACOG).

Physical Stress

The growing baby adds weight and pressure to the pelvis, altering posture and straining muscles.

Previous Injuries

A history of pelvic or lower back injuries can increase susceptibility to pelvic pain during pregnancy.

The Role of Antenatal Care in Managing Pelvic Pain

Regular antenatal appointments are crucial for monitoring pelvic pain and ruling out complications. Your healthcare provider may recommend physical therapy, pain management strategies, or additional tests like antenatal scans to ensure your and your baby’s safety.

Top Tips for Relieving Pelvic Pain During Pregnancy

1. Practise Safe and Gentle Exercise

Engaging in antenatal fitness strengthens the pelvic and core muscles, reducing pain and improving stability.

Recommended Activities:

Prenatal Yoga: Gentle poses and stretches improve flexibility and relieve tension in the pelvic area. Joining pregnancy yoga classes ensures you practise safe movements.

Swimming: This low-impact exercise supports your weight, reducing stress on the pelvis.

Walking: Maintain good posture and wear supportive footwear to prevent aggravating pain.

2. Try Heat and Cold Therapy

Heat Therapy: Apply a warm compress or heating pad to the lower back or pelvis to relax muscles.

Cold Therapy: Use an ice pack to reduce inflammation and numb sharp pain.

3. Use Maternity Support Belts

Maternity support belts are designed to redistribute weight and reduce pressure on the pelvis. They provide stability and help alleviate pain, especially during long periods of standing or walking.

4. Incorporate Antenatal Massage

A certified therapist trained in prenatal massage can target the pelvic region to relieve muscle tension and improve circulation. Research published in Complementary Therapies in Clinical Practice highlights the effectiveness of massage for pregnancy in reducing stress and improving overall well-being.

5. Optimise Sleeping Position

Sleeping positions play a significant role in managing pelvic pain. Use a pregnancy pillow to support your hips and align your body while sleeping on your side. Avoid lying flat on your back, especially in the third trimester.

6. Prioritise Rest and Postural Awareness

Alternate between sitting and standing to avoid prolonged strain on the pelvis.

Maintain good posture, keeping your shoulders back and your spine straight, to minimise pressure.

7. Practise Relaxation Techniques

Stress and tension can exacerbate pain. Incorporate relaxation during pregnancy, such as meditation or guided breathing exercises, to calm both mind and body.

When to Seek Medical Attention for Pelvic Pain

While pelvic pain is often manageable, certain symptoms may indicate complications that require prompt medical evaluation.

Warning Signs:

Severe or sudden pain that doesn’t improve with rest.

Pain accompanied by fever, chills, or signs of infection.

Vaginal bleeding or changes in discharge.

Persistent pain after an injury or fall.

These symptoms could indicate serious conditions such as preterm labour, placental abruption, or infections. Contact your healthcare provider or visit an antenatal clinic immediately if these occur.

Non-Medical Therapies for Managing Pelvic Pain

Prenatal Yoga

Yoga for pregnancy promotes flexibility and strengthens muscles, reducing pelvic discomfort. Poses like cat-cow stretches or pelvic tilts improve alignment and alleviate tension.

Chiropractic Care

Some pregnant women find relief through chiropractic adjustments to correct pelvic misalignment. Always consult your healthcare provider before seeking chiropractic treatment.

Long-Term Management and Prevention

Regular Antenatal Care

Routine antenatal checkups allow your provider to monitor your pelvic health and recommend interventions tailored to your needs.

Nutrition and Hydration

Proper hydration and a balanced diet, supported by antenatal vitamins, strengthen muscles and support overall health.

Emotional Impact of Pelvic Pain

Persistent pelvic pain can take a toll on mental health, causing anxiety or frustration. Seeking emotional support is as important as managing physical pain.

Building a Support Network

Attending antenatal classes near me allows you to connect with other expecting parents who share similar experiences.

Counselling and Support Groups

If pelvic pain affects your mood or daily life, consider speaking with a counsellor or joining a pregnancy support group for encouragement and advice.

Pelvic pain is a common but manageable part of pregnancy. By understanding its causes and implementing strategies like antenatal yoga, prenatal massage, and proper posture, you can alleviate discomfort and maintain a healthy, active pregnancy. Regular antenatal appointments and open communication with your healthcare provider ensure timely interventions and peace of mind. With the right support and tools, you can focus on preparing for the arrival of your baby with confidence and comfort.