Pelvic pain during pregnancy typically refers to discomfort around the lower abdomen, hips, groin, or pelvic joints. It is often linked to changes in the body as it adapts to support a growing baby. The hormone relaxin, released during pregnancy, helps loosen ligaments to prepare the pelvis for childbirth. However, this can sometimes cause instability in the pelvic joints, leading to pain and discomfort.

Common types of pelvic pain include:

• Symphysis pubis dysfunction (SPD): Pain in the front of the pelvis where the pelvic bones meet.

• Pelvic girdle pain (PGP): Pain around one or both sides of the pelvis, which may radiate to the lower back or thighs.

Pelvic pain during pregnancy can arise from several interconnected factors, often related to the body’s natural adaptations to support a growing baby. Understanding these causes helps highlight why pelvic discomfort is common and how it can be effectively managed.

Hormonal Changes

During pregnancy, the body produces increased levels of the hormone relaxin, which serves an important role in loosening the ligaments around the pelvis. This loosening is necessary to allow the pelvic bones to stretch during childbirth. However, it also makes the pelvic joints less stable, which can lead to increased mobility or slight misalignments. This instability may cause pain or a feeling of weakness in the pelvic region, especially during movement.

Postural Changes and Structural Alignment

As your baby grows, your posture naturally shifts to accommodate the added weight and changes in your center of gravity. This shift often results in a forward-tilted pelvis and increased curvature of the lower back (lordosis). These postural changes can place additional stress on the pelvic joints and surrounding muscles, disrupting the body’s structural alignment.

When the pelvis becomes misaligned, the muscles and ligaments supporting it may work unevenly, leading to muscle fatigue and discomfort. Poor alignment can also affect how weight is distributed through your hips and lower back, potentially intensifying pelvic pain.

Previous Injuries or Conditions

If you have a history of pelvic trauma, previous fractures, or joint conditions such as arthritis, these issues can be aggravated during pregnancy. The additional strain on already vulnerable joints or tissues may trigger or worsen pelvic pain. Even old injuries that seemed resolved can resurface due to the biomechanical demands of pregnancy.

Muscle Imbalances

Muscle imbalances around the pelvis are another common contributor to pelvic pain. Some muscles may become overactive and tight, while others become weak and stretched out. For example, tight hip flexors or lower back muscles can pull unevenly on the pelvis, while weakened abdominal or gluteal muscles fail to provide adequate support.

These imbalances can disrupt the delicate balance needed for pelvic stability and proper spinal alignment. Without proper muscular support, the pelvic joints may experience abnormal movement patterns, increasing discomfort and sometimes causing referred pain into the hips, thighs, or lower back.

Alongside professional chiropractic care, there are several self-care strategies you can use at home to help manage pelvic pain during pregnancy. These simple steps can support your body, reduce discomfort, and promote better pelvic stability.

1. Practice Pelvic Floor and Gentle Core Strengthening Exercises

Strengthening your pelvic floor muscles and core is essential for supporting the pelvis and maintaining proper alignment. Gentle exercises can help improve muscle tone and coordination, reducing strain on your pelvic joints. It’s important to consult your chiropractor or physiotherapist before starting any exercise routine, as they can recommend safe and effective movements tailored to your needs. Techniques like pelvic tilts, bridges, and gentle Kegel exercises are often beneficial.

2. Use Heat Packs to Soothe Sore Muscles

Applying heat to the pelvic area can help relax tight muscles and increase blood flow, which promotes healing and reduces pain. Use a warm (not hot) heat pack for 15–20 minutes at a time, ensuring you don’t apply heat directly to your skin to avoid burns. Heat therapy is especially helpful after periods of activity or at the end of the day when muscle tension tends to build up.

3. Avoid Heavy Lifting and Prolonged Standing

Heavy lifting places extra strain on your pelvis and lower back, which can worsen pelvic pain. Try to minimize lifting heavy objects and ask for help when needed. Similarly, prolonged standing can increase pressure on the pelvic joints and cause discomfort. If you need to stand for extended periods, take frequent breaks to sit or lie down, and shift your weight between both legs to reduce uneven loading.

4. Wear a Pelvic Support Belt if Recommended

A pelvic support belt or maternity brace can provide gentle compression and support to the pelvic region, helping to stabilise the sacroiliac joints and reduce pain. These belts are designed to align the pelvis correctly and relieve pressure on sensitive areas. It’s best to get guidance from your chiropractor or healthcare provider on whether a support belt is appropriate for you and how to wear it correctly for maximum benefit.

5. Maintain Good Posture and Practice Safe Body Mechanics

Good posture is crucial in managing pelvic pain and maintaining spinal alignment throughout pregnancy. Be mindful of how you stand, sit, and move. When standing, keep your weight evenly distributed on both feet and avoid locking your knees. While sitting, use a chair that supports your lower back, and keep your feet flat on the floor. When bending or lifting, bend at the knees and hips rather than at the waist to avoid putting excessive strain on your pelvis and back.

By incorporating these strategies into your daily routine, you can help ease pelvic discomfort and support your body’s natural ability to adapt during pregnancy. Remember, every pregnancy is unique—always check with your healthcare provider before making changes to your care plan.