How To Relieve Pelvic Pain During Pregnancy

what is pelvic pain?

Pelvic pain is very common in pregnancy. What To Expect says that “Up to 80 percent of pregnant women experience pelvic pain at some point, mostly in that final trimester when stress on the pelvic region is especially intense.” The pain can range, from being mild to severe.

Another name for pelvic pain is Symphysis Pubis Dysfunction or SPD. The pain occurs because your pelvis is preparing for you to give birth. There is a hormone that your body produces, called relaxin, during the last two trimesters of pregnancy. This hormone helps your ligaments and pelvis relax, and actually spread wide enough for labor. The pain can also become worse as the baby positions itself for labor. Which increases the pressure on your pelvis.

You may be experiencing pelvic pain if you have any of these symptoms:

  • Difficulty walking
  • A popping or clicking sound while walking
  • Pain when going up and down stairs
  • Difficulty rolling over in bed
  • Pain when your legs are apart, or standing on one leg


Often times pelvic pain is unavoidable. because of the changes your body is experiencing. But there are ways to help relieve the pain you are having! Here are a variety of ideas you can try:

  • Take a warm bath or shower. Add Epsom salts to help you relax. Stand with the water hitting your back in the shower. (Remember to avoid hot tubs or baths that are too hot.)
  • Use a heating pad or ice pack for 20 minutes.
  • Wear a belly band.
  • Wear supportive shoes.
  • Sleep with a pillow between your legs and supporting your back. Or invest in a pregnancy pillow.
  • Get a prenatal massage.
  • See a physical therapist. They can give you stretches/exercises to help manage the pain.
  • Acupuncture.
  • Do your kegel exercises.
  • Stretch and do pelvic exercises, like pelvic tilts. This will help strengthen your pelvic muscles.
  • Exercise lightly. Go on daily walks, work out in the water, or do yoga.
  • Avoid standing on one leg or spreading your legs far apart.
  • Take the stairs one at a time.
  • Sit when getting dressed.
  • Sit with pillows behind your back, for extra support.
  • Don’t sit/stand for too long.
  • Avoid crossing your legs.
  • Try your best to have good posture.
  • Elevate your feet when sitting.
  • Avoid strenuous activities, or lifting heavy items.
  • Take Tylenol when you need to.
  • Rest as much as possible!

(Make sure to consult with your doctor about your pain level and any sudden changes you may experience.)

It can take 2-6 weeks for the pain to improve after giving birth. So be patient with yourself as your body is recovering. 🙂

What remedies have you found to help relieve your pelvic pain?

Leave a Comment

Your email address will not be published. Required fields are marked *