Pregnancy‑Related Pelvic Girdle Pain: Gentle Strategies That Help

You’re not alone, and it’s not “just part of pregnancy”

If you’re experiencing sharp, aching or pinching pain around your pelvis during pregnancy, you’re absolutely not alone. Pregnancy-related pelvic girdle pain (PGP) is common, but that doesn’t make it easy. It can make walking to the bus stop feel daunting, turning over in bed a two-person job, and getting dressed a small obstacle course. Many people worry the pain will only get worse as the bump grows or that they have to “put up with it” until birth.

The good news: there are gentle, sensible strategies that can help you move with more confidence and comfort. Osteopathy, tailored exercise, and small changes to daily habits often make a meaningful difference. As a GOsC-registered osteopath based at the Cura Rooms in Angel, London, I (Jeremy) focus on calm, evidence-informed care that respects your body and your pregnancy. Whether you’re looking for an osteopath in Angel Islington or searching “registered osteopath near me,” my goal is to help you find the approach that suits you, at a pace that feels safe.

This guide explains what PGP is, why it can happen, how osteopathy can help, practical self-care you can start today, and when it’s time to seek professional support.

What is pregnancy-related pelvic girdle pain?

Pelvic girdle pain describes discomfort felt around the joints that connect your pelvis: the sacroiliac joints (at the back) and the pubic symphysis (at the front). In pregnancy, you might also hear “SPD” (symphysis pubis dysfunction), which refers to pain centred at the front, but PGP is the umbrella term that covers all the pelvic joints. Pain may be one-sided or across the low back, buttock, groin or inner thigh. It can be intermittent, or it can be more constant and aggravated by certain movements.

Common symptoms you might notice

• Pain when walking, especially with longer steps or uneven ground.
• Difficulty turning in bed or getting out of the car.
• Aching when standing on one leg (e.g., putting trousers on, washing feet).
• Clicking or grinding sensations around the pubic bone.
• Pain with stairs, especially going up or down quickly.
• Sometimes pain can refer into the thigh or buttock and can feel sciatica-like.

PGP varies widely in severity. For some, it’s an occasional twinge; for others, it can seriously limit daily activities and affect mood, sleep, and even preparation for birth. The earlier you seek advice and support, the more options you have to manage it well.

Why does PGP happen during pregnancy?

There isn’t a single cause. Most often, it’s a combination of hormonal, mechanical, and individual factors:

• Hormonal changes: Pregnancy hormones—particularly relaxin and progesterone—support the softening of ligaments. This is normal, helpful for birth, and not inherently a problem, but it can reduce joint stiffness, making the pelvis a bit more sensitive to asymmetrical loading.
• Postural and mechanical changes: As your centre of gravity shifts and your abdominal wall adapts to a growing bump, you may subtly change how you walk, stand, and transfer weight. Nearby areas like the lower back, hips, thoracic spine and ribcage can also become stiff or overworked.
• Previous history: A background of low back pain, previous pelvic injuries, hypermobility, or PGP in earlier pregnancies can increase your likelihood of symptoms this time around.
• Daily habits: Activities that load the pelvis in a one-sided way—like standing on one leg to dress, carrying heavy bags on one side, or walking with very long strides—can contribute to irritation around the joints.

It’s important to stress that PGP is not a sign of something “falling apart.” In most cases, it’s a sensitivity problem more than a damage problem: the tissues and joints are being asked to manage load or movement in a way that currently overwhelms them. With the right support—often a mix of hands-on care, exercise, and everyday adjustments—many people find solid relief.

Why it matters to address PGP early

PGP can affect every part of daily life, from sleep to work to family time. If pain limits how confidently you move, you might naturally become more cautious, which can lead to stiffness and even more discomfort. Addressing PGP early can help you stay active in ways that feel safe and nourishing. It can also ease stress and improve your sense of control during pregnancy, supporting your general wellbeing ahead of birth and the postnatal period.

How osteopathy can help

Osteopathy is a hands-on approach that aims to improve the way your body moves and feels by working with muscles, joints, fascia and the nervous system. In pregnancy, the emphasis is on gentle, comfortable techniques and clear, practical advice. Osteopathy does not replace the care of your midwife or obstetric team; rather, it complements your antenatal care by addressing musculoskeletal contributors to pain and by helping you adapt to a changing body.

Research into PGP suggests that a combination of manual therapy (gentle hands-on techniques), exercise, and activity modification can help reduce pain and improve function for many people. Everyone’s experience is different, and responses vary, but a personalised plan—built collaboratively—often yields meaningful improvements in comfort and confidence.

Gentle techniques you might experience in an osteopathy session

• Soft tissue work: Light to moderate pressure to ease tension in gluteal muscles, hip flexors, adductors, pelvic floor-adjacent areas, and lower back muscles. This can reduce guarding and improve comfort.
• Joint mobilisation and articulation: Calm, rhythmic movements to encourage better motion in the hips, sacroiliac joints, lumbar spine, and thoracic spine.
• Indirect and positional techniques: Positions that make your body feel at ease while applying gentle forces to encourage soft tissue release and down-regulate sensitivity.
• Muscle energy techniques: Cooperative, low-effort muscle contractions to restore a sense of balance around the pelvis and hips without strain.
• Breath-focused work: Guiding 360-degree breathing to support the ribcage, diaphragm and deep core coordination—particularly helpful when the bump is growing and the back feels tight.
• Taping or supportive strategies: Where appropriate, gentle taping or recommending a pelvic support belt to give the area a “rest” while you stay active.

Hands-on care is only part of the picture. You’ll also receive practical suggestions for daily activities, sleep, workstations, lifting and childcare adjustments, along with tailored, low-load exercises that feel doable between sessions.

Real-world examples from practice

(Examples are composites to protect privacy.)

• Walking re-introduced with confidence: A patient in her second trimester felt pain after 5 minutes of walking. We combined gentle hip and lower back mobilisation with a simple stride-width tweak and a “shorter steps” cue. Within a week, she was comfortably walking 15–20 minutes in intervals.
• Turning in bed without sharp pain: Another patient found turning in bed excruciating. We used soft tissue work for the adductors and glutes, taught a “knees-together, log-roll” sequence with a pillow between the knees, and introduced a small cushion under the bump. Turning became uneventful within two sessions.
• Stairs and school runs: A third patient had front pelvic pain (SPD-type) aggravated by stairs. Gentle adductor release, breathing drills, and alternating “step-together-step” on stairs, plus a short-term pelvic belt, allowed her to manage school runs with less pain while we built strength and control.

If you’re searching for “Osteopathy for pelvic girdle pain” or “Osteopath Angel London,” you’re welcome to book in at JJB Osteopath Cura Rooms. My approach is calm, clear, and collaborative, always with your comfort at the centre.

Self-care strategies you can apply today

While every body is different, these sensible tips often help reduce irritation and make daily life easier. If anything increases your pain during or after, ease off and seek advice.

Movement and daily habits

• Keep movements more symmetrical: Limit single-leg loading where you can. Sit to dress rather than standing on one leg.
• Shorter steps when walking: Long strides can tug on the front of the pelvis. Shorter, quicker steps often feel better.
• Use “knees together” for bed and car: When turning in bed or getting in/out of a car, keep knees roughly together and move as one unit (log-roll). A pillow between your knees can be very helpful.
• Micro-breaks at work: Change position little and often—e.g., 1–2 minutes of gentle movement every 30 minutes. Consider adjustable seating, a footrest, or placing a small rolled towel behind your lower back for support.
• Stairs: Try “step-together-step” and lead with the less painful leg going up, the more painful leg going down. Take it slow and use the handrail.
• Lifting and carrying: Keep loads close to your body, use both hands, and avoid twisting under load. Distribute weight evenly (e.g., backpack instead of a heavy shoulder bag).
• Footwear: Supportive, cushioned footwear can reduce ground impact. Avoid very unsupportive shoes if your pain is flaring.

Comfortable sleep and rest

• Side-lying with support: A pillow between your knees and ankles helps keep the pelvis aligned. A small pillow or folded towel under the bump can reduce strain on your back.
• Change positions gently: Roll onto your side first, then sit up, keeping your knees together as you move.
• Heat or cooling: A warm (not hot) compress to the lower back or glutes can soothe tightness; some prefer a cool pack over a sore area. Avoid placing heat directly over your bump and avoid overheating. Always use a cover to protect your skin.

Simple, low-load exercises

These are gentle ideas to try. Move within comfort, breathe normally, and stop if pain increases.

• All-fours weight shifts: On hands and knees with a neutral spine, gently shift your weight back and forth. Think smooth breathing and minimal effort.
• Pelvic tilts in sitting: Sit tall on a chair, feet flat. Slowly roll your pelvis forward and back, like you’re gently rocking the bowl of your pelvis. Aim for ease, not range.
• Side-lying hip isometrics: Lying on the less painful side with knees bent, place a pillow between your knees. Gently squeeze into the pillow for 5–8 seconds, then relax. Repeat for a few reps, staying within comfort.
• Glute bridges (small range): If comfortable, lie on your back with knees bent, feet hip-width. Exhale and gently lift your hips a few centimetres, pause, lower with control. If lying on your back is uncomfortable, try elevated (upper back supported on cushions) or skip this one.
• Breathing for core support: Practise slow 360-degree breathing—let your ribs expand sideways and back as you inhale, then gently engage your lower tummy and pelvic floor on the exhale. This helps balance pressure and can calm the nervous system.

If you have pelvic floor concerns (leakage, heaviness, or pain), it’s sensible to seek guidance from a pelvic health physiotherapist. Not everyone benefits from strong “kegels”—sometimes relaxation and coordination are more appropriate.

Tools and supports

• Pelvic support belts: Short-term use can reduce pain during activities that flare symptoms. The right fit and positioning matter; ask your osteopath or midwife for advice.
• Activity pacing: If longer outings or chores spike pain, try breaking them into manageable chunks with short rests.
• Water-based movement: Swimming or walking in water can feel great—reduced load, more freedom. Stick to strokes and movements that feel comfortable.

Always check new exercise plans with your midwife or GP if you have medical concerns, and adapt based on how your body responds day-to-day.

When to see a professional

If pain is limiting your daily activities, affecting sleep, or simply worrying you, it’s reasonable to seek help. Early support often helps you keep doing the things that matter to you. If you’re looking for an Osteopath in Angel Islington, you can find me at the Cura Rooms.

Urgent symptoms—contact your midwife, GP or NHS 111

• Severe, unrelenting pain with fever or feeling unwell.
• Numbness in your saddle area, new bladder or bowel control problems, or marked leg weakness.
• Signs of a possible blood clot (DVT): calf swelling, warmth, redness, and pain.
• Reduced or unusual foetal movements—seek urgent maternity advice immediately.

What to expect at an appointment with Jeremy (GOsC-registered osteopath)

Your first session at JJB Osteopath Cura Rooms in Angel (London) is relaxed and unhurried. We’ll start with a careful conversation about your symptoms, your pregnancy so far, your goals, and your day-to-day routines. I’ll screen for any red flags and liaise with your midwife or GP if needed (with your consent). Physical assessment is gentle and adapted to your trimester and comfort—no forced positions, no rushing.

If osteopathy is suitable, we’ll agree a plan together. Treatment may include soft tissue techniques, gentle joint mobilisation, breathing work, and supportive taping. You’ll leave with clear, personalised advice and simple exercises that fit your life. Most people notice changes within a few sessions, though everyone is different. We’ll review progress at each step and adjust as needed.

The environment at the Cura Rooms in Angel Islington is calm and welcoming. If you prefer to bring a partner or a friend for support, you’re welcome to do so. Comfortable clothing that lets you move is ideal—think leggings or joggers. If you’ve been given any imaging reports or maternity notes relevant to your symptoms, feel free to bring them along.

Beyond pregnancy-related pelvic care, I also support people with back pain, neck pain, sciatica, TMJ/jaw discomfort, and other musculoskeletal issues. If you’re searching for “Osteopathy for back pain” or “Osteopath Angel London,” you can learn more about my approach at jjbosteopath.co.uk.

Why choose JJB Osteopath at the Cura Rooms, Angel

• GOsC-registered osteopath: You receive care from a practitioner meeting professional standards of safety, ethics and ongoing development.
• Patient-centred care: You’re listened to. We make decisions together and adapt to what feels manageable and meaningful for you.
• Gentle, pregnancy-appropriate methods: Techniques are tailored to your stage of pregnancy and personal preferences.
• Clear guidance for home: You’ll leave with straightforward tips and exercises—no overwhelming lists—so you can build momentum between sessions.
• Local and accessible: If you live or work near Angel, Islington, the Cura Rooms offers a convenient location for ongoing support.

Ready to move with more ease?

You don’t have to wait it out or endure unnecessary discomfort. If you’re searching for a registered osteopath near me, or want to experience osteopathy for pelvic girdle pain in a calm, supportive setting, I’m here to help. Book a consultation, ask a question, or read more about my approach to pregnancy-related care at jjbosteopath.co.uk. Together, we’ll work out a gentle, sensible plan that fits your life and your pregnancy.

FAQs

Is osteopathy safe during pregnancy?

Yes, when provided by a suitably trained, GOsC-registered osteopath and adapted to your stage of pregnancy, osteopathy is considered safe. Techniques are gentle and positions are chosen for your comfort—no forceful manipulation is used. Osteopathy complements, but doesn’t replace, your routine antenatal care. If anything in your medical history needs extra consideration, we’ll liaise with your midwife or GP with your consent.

What’s the difference between pelvic girdle pain and sciatica?

Pelvic girdle pain typically centres around the pelvic joints (sacroiliac joints and pubic symphysis) and is often aggravated by asymmetrical movements like standing on one leg or turning in bed. Sciatica involves irritation of the sciatic nerve and often causes pain that radiates below the knee, sometimes with pins and needles or numbness. In pregnancy, symptoms can overlap. A careful assessment can help clarify what’s driving your pain so we can tailor the right plan.

Will a pelvic support belt help?

For some, a well-fitted pelvic support belt reduces pain during specific activities by gently supporting the pelvis. It’s not a cure, and it’s usually best as a short-term tool alongside exercise and activity adjustments. If you try a belt, aim for snug but comfortable, and use it when symptoms are most bothersome (e.g., longer walks). We can discuss fit, wearing time, and alternatives during your session.

How many sessions will I need?

It varies. Some people notice meaningful improvement within 1–3 sessions; others benefit from a slightly longer course, especially if symptoms are more severe or long-standing. We’ll review progress regularly and adjust the plan to your goals and response. The aim is to help you feel better and more confident, with clear strategies you can continue at home.

Final thoughts

Pregnancy-related pelvic girdle pain can be frustrating, but it’s not something you have to simply tolerate. With a blend of gentle osteopathic care, sensible movement strategies, and small changes to daily life, many people find real relief. If you’re looking for an Osteopath Angel London or specifically the JJB Osteopath Cura Rooms in Angel Islington, I’d be glad to support you. Visit jjbosteopath.co.uk to book or learn more.