Pregnancy-related pelvic girdle pain exercises

Pelvic girdle pain in pregnancy is pain around the joints of the pelvis: at the front over the pubic bone, or at the back over one or both dimples at the base of the spine, sometimes spreading into the buttock or the back of the thigh. It affects around one in five pregnancies. It comes from a change in the way load is shared across the pelvis, not from the joints being damaged, separating or unstable.

Several things contribute. The growing baby shifts your centre of gravity forwards, hormonal changes make the supporting tissues a little more giving, and the muscles around the hip and trunk are being asked to control a moving load they have not met before. It is more likely if you had it in a previous pregnancy, or have a history of low back pain.

The triggers are unmistakable once you know them: walking, stairs, turning over in bed, standing on one leg to dress, getting in and out of a car, and pushing a trolley. It is often worse at the end of the day and after a long walk, and it can disturb sleep. It can be genuinely painful and wearing.

It does not harm the baby, it does not mean anything is coming apart, and it usually settles in the weeks after birth. Staying as active as comfort allows leads to a better outcome than resting, and pacing - several shorter walks rather than one long one - usually helps more than stopping. This programme reduces pain with positioning and gentle activation, strengthens the hip, buttock and deep trunk muscles that support the pelvis, and gives practical ways to manage daily tasks.

Who this programme is for

Pregnant women with pain around the pubic bone or the back of the pelvis that is worse with weight-bearing on one leg. If you have severe pain, a fever, vaginal bleeding, reduced baby movements, or signs of labour, contact your maternity team rather than starting exercises.