7 Ways to Manage Pregnancy-related Pelvic Girdle Pain
Pelvic girdle pain can make everyday movements, like walking, rolling in bed, or getting dressed, feel challenging during pregnancy. We're sharing 7 simple, evidence-based ways to ease discomfort and support your body as it changes.
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1. Stay active, in a comfortable way
Choose safe, pain-free movement that strengthens the hips, glutes, and core muscles. Aim to work, not hurt, your muscles.
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2. Stretch & release
Use a spikey ball or try gentle glute and lower back stretches to ease muscle tension.
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3. Modify daily activities
Change the way you do daily movements like:
- Sit to get dressed
- Keep knees together when rolling in bed
- Walk shorter distances more often
- Avoid stairs when possible
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4. Reduce inflammation
Apply a cold pack to the affected joints for short-term relief. This is especially helpful after a day of aggravating activities.
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5. Prioritise rest & reducing stress
Research shows sleep and stress impact pain perception. Taking care of both can reduce symptoms.
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6. Wear a Support Belt
A pelvic support belt like the GRDL Pregnancy Belt can offload the pelvis and reduce pain during activity and rest. This means you can keep participating in daily activities, and appropriate exercise.
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7. See a Women's Health Physio
A physiotherapist can provide tailored exercises, hands-on treatment, and advice to help you stay active and supported.