Pelvic Girdle Pain in Pregnancy: Understanding and Managing Your Symptoms
Pregnancy is an incredible journey — but let’s be real, it’s not always comfortable. Many pregnant women experience Pelvic Girdle Pain (PGP), a common condition that can cause pain in the hips, lower back, pelvis, and pubic area.
The good news? You don’t have to “put up with it” or “wait it out.” At Inner Strength Bayside, we help women every day feel stronger, move better, and enjoy their pregnancy with less pain. And we want you to know: it’s never too early or too late to get help.
What Is Pelvic Girdle Pain?
PGP arises when the joints in your pelvis—particularly the sacroiliac joints at the back and th e pubic symphysis at the front—are under increased strain. This strain is often due to the combined effects of:
Increased load: As your baby grows, the added weight places more pressure on your pelvis.
Postural adjustments: Changes in posture to accommodate your growing belly can alter movement patterns.
Hormonal changes: Hormones like estrogen increase ligament laxity, affecting joint stability.
- Previous injuries: A history of hip, lower back, or pelvic injuries can contribute to PGP.
These factors can lead to discomfort during activities such as walking, climbing stairs, standing on one leg, rolling over in bed, or sitting or standing for extended periods.
Your Pelvis Is Strong — It Just Needs the Right Support
One of the most important things we want you to know is this: your pelvis isn’t weak or unstable — it’s strong and doing its best to adapt to the changing demands of pregnancy. Pelvic Girdle Pain (PGP) often comes from how your joints, ligaments, and muscles are working together — and sometimes, that coordination becomes less efficient as your body changes. With the right support, movement strategies, and exercises, your body can relearn how to move more comfortably and confidently — and that’s exactly what we’re here to help you with.
What Happens When You See a Physio at Inner Strength Bayside?
Our Physiotherapists will do a thorough, personalised assessment to identify exactly what’s contributing to your pain. This allows us to design a treatment plan that’s tailored specifically to you — not a generic list of exercises.
Your treatment may include:
- Exercises to strengthen your core, glutes, pelvic floor, and stabilising muscles
- Techniques to improve posture, movement and reduce load on painful joints
- Hands-on therapy if needed
- Advice on how to modify everyday activities to feel more comfortable
- Support garments (like pelvic support belts and pregnancy leggings or shorts)
- Taping to promote additional support if required
- Referrals to our Prenatal Pilates classes if appropriate
Let’s Talk About Support Garments
For many women, support garments can make a huge difference in managing PGP symptoms and improving daily comfort. Two of our favourite options are:
Pelvic Support Belts (e.g. Mitton Belt):
A Pelvic Support Belt is a semi-rigid pelvic support belt worn low around your hips to help stabilise your pelvis. It can:
Reduce pain when walking or standing
Improve pelvic stability
Make daily tasks like walking, stairs, or housework more manageable
We’ll show you exactly how to wear it properly during your physio appointment, and when it’s most effective to use.
Pregnancy Shorts / Leggings (e.g. SRC Leggings):
These are specially designed compression garments that:
Support your pelvic joints and lower back
Improve circulation and reduce fatigue
Help with pain relief during movement
They’re easy to wear under clothes and ideal if you want discreet, all-day support without needing to adjust straps or belts. These shorts (or leggings) are especially useful for women who are active or on their feet a lot during the day.
Taping by Our Physiotherapists
Additionally, one of our physiotherapists can apply taping techniques to help support your pelvis. Rigid and Kinesiology taping has been shown to provide relief from PGP by offering additional support to the pelvic joints and muscles. This method can be particularly beneficial for managing discomfort during movement and daily activities.
We’ll assess your specific needs and determine if taping is the right option for you during your session.
Not sure what’s right for you? We’ll help you decide during your session.
Pilates During Pregnancy — Safe, Strengthening, and Supportive
We also offer Prenatal Clinical Pilates classes, led by physiotherapists trained in women’s health. These small-group sessions are tailored to your trimester, your symptoms, and your strength level.
Pilates can help:
- Strengthen your core, glutes, and pelvic floor
- Improve posture and movement patterns
- Reduce pelvic pain
- Prepare your body for labour and postpartum recovery
And because your class is physio-led, we can safely adapt everything to your individual needs — whether you’re managing pain or just wanting to feel stronger and more confident.
Note: Pilates is generally safe for women with low-risk, uncomplicated pregnancies. However, always consult with your healthcare provider before starting any new exercise program during pregnancy.
It’s Never Too Early (or Too Late!) to Get Help
Whether you’ve just started feeling twinges of discomfort or you’ve been struggling with PGP for weeks, the best time to take action is now.
The earlier we see you, the sooner we can help manage your pain, improve your movement, and prevent things from worsening. But even if you’re near the end of your pregnancy, treatment can still be very effective — and may even help with labour prep and postpartum recovery.
Ready to Feel Better?
You don’t have to navigate pregnancy pain alone. At Inner Strength Bayside, we’re passionate about helping women feel supported, empowered, and strong throughout pregnancy and beyond.
- Book a session with one of our Physiotherapists for a personalised assessment and treatment plan
- Ask us about Mitton belts, SRC Pregnancy Shorts, and other supports
- Join our Prenatal Clinical Pilates classes for safe, effective strengthening
- Take the first step to feeling more like you again
Call us today or book online to get started.
We can’t wait to support you on your pregnancy journey!
By Petra Ruhl, Physiotherapist – Inner Strength Bayside
