Pelvic Girdle Pain During Pregnancy: Relief Strategies and Exercise Support

Pelvic Girdle Pain During Pregnancy: Relief Strategies and Exercise Support

Pregnancy is a powerful and transformative time—but it’s not without its physical challenges. One of the most common yet under-discussed discomforts is Pelvic Girdle Pain (PGP). If you’re experiencing sharp or aching sensations in your hips, lower back, or groin, you’re not alone—and you don’t have to simply put up with it.

At The Octagon Clinic, we take a collaborative, whole-body approach to pregnancy health. With chiropractic care, pregnancy Pilates, and specialist-led support under one roof, we’re here to help you move through pregnancy with comfort and confidence.

What Is Pelvic Girdle Pain (PGP)?

PGP refers to discomfort around the pelvic joints, most commonly felt:

  • At the back of the pelvis (sacroiliac joints)
  • At the front where the pubic bones meet (pubic symphysis)

It typically arises due to:

  • Hormonal changes (especially the release of relaxin, which softens ligaments)
  • Shifts in posture and gait as the bump grows
  • Muscle imbalances or previous injuries

Common symptoms:

  • Pain when walking, climbing stairs, or turning in bed
  • A “grinding” or “clicking” feeling in the pelvis
  • Difficulty bearing weight on one leg
  • Feeling like your pelvis is “giving way”

While it doesn’t pose a risk to your baby, it can significantly affect your comfort and mobility.

Relief Strategies You Can Start Today

There’s no one-size-fits-all solution for PGP—but there are safe, evidence-based ways to reduce pain and protect your pelvic stability.

🧍‍♀️ 1. Posture Adjustments

Keeping your pelvis aligned can reduce strain:

  • Sit upright with hips above knee level
  • Use a cushion to support your lower back
  • Stand evenly on both feet, avoid locking knees

🚶 2. Modify Daily Movements

Simple adaptations can make a huge difference:

  • When turning in bed, keep your knees together
  • Use small steps when climbing stairs
  • Avoid standing on one leg when dressing—sit instead

🤸‍♀️ 3. Gentle, Targeted Exercise

Low-impact, focused movement builds strength around the pelvis and eases stiffness. We recommend our tailored Pregnancy Pilates sessions at The Octagon Clinic, designed to:

  • Strengthen your core and pelvic floor
  • Improve posture and balance
  • Relieve pain without overexertion

All sessions are taught by experienced, pregnancy-qualified instructors in a safe, supportive environment.

How Chiropractic Care Can Help

Our Pregnancy Chiropractic care focuses on gentle, precise techniques to restore alignment and release tension. This can:

  • Reduce pressure on pelvic joints
  • Improve mobility and function
  • Support better fetal positioning
  • Ease pain in the hips, back, and legs

We’re proud to offer chiropractic care that is fully adapted to pregnancy—whether you’re early in your journey or preparing for labour.

✨ “After just a couple of visits, I could walk and sleep comfortably again. I only wish I’d come in sooner!” – The Octagon Clinic Client

Your Support Team at The Octagon Clinic

At The Octagon Clinic, we offer a genuinely integrated approach to pregnancy wellbeing. Whether you need hands-on treatment, movement-based support, or simply a plan to stay comfortable and active, our team is here to help you feel your best throughout every stage.

Our Services Include:

  • Chiropractic Care – for alignment, pain relief, and pelvic support
  • Pregnancy & Postnatal Care – tailored to your trimester and recovery
  • Pilates for Pregnancy – to build strength, ease tension, and support your changing body
  • Paediatric Chiropractic – gentle care for newborns, infants and growing children

We also collaborate closely with midwives, doulas, and GPs, ensuring your care is informed, joined-up, and completely personalised.

Pelvic Girdle Pain? You’re Not Alone.

Pelvic Girdle Pain (PGP) can feel frustrating and isolating—but the right support makes all the difference. We’ll work with you to create a bespoke care plan that suits your body, your pregnancy, and your lifestyle.

  • Hands-on treatment
  • Movement strategies
  • Thoughtful guidance from a supportive team

Let’s Get You Moving Again

📅 Book your appointment today
📍 Find us at 2 St Peter’s Road, Hammersmith, London W6 9BD
 🌐 octagonclinic.co.uk

You deserve to feel strong, supported, and pain-free throughout your pregnancy. Let The Octagon Clinic help you get there.

 

Sources and References

At The Octagon Clinic, we believe in evidence-informed care—so everything we offer is grounded in up-to-date clinical research and professional guidelines. Here are some of the key resources behind our approach to managing Pelvic Girdle Pain:

  1. NHS UK – Pelvic Pain in Pregnancy (PGP)
     https://www.nhs.uk/pregnancy/related-conditions/common-symptoms/pelvic-pain/
  2. Pelvic Girdle Pain in Pregnancy – A Review
     Kanakaris, N.K., Roberts, C.S., & Giannoudis, P.V. (2011). EFORT Open Reviews
     https://online.boneandjoint.org.uk/doi/full/10.1302/2046-3758.64.BJR-2020-0350.R1
  3. British Journal of Sports Medicine – Guidelines on Exercise in Pregnancy
     Mottola, M.F. et al. (2019). BJSM, 53(10), 557–564.
     https://bjsm.bmj.com/content/53/10/557
  4. Pelvic Partnership – PGP Support and Advocacy
     A UK-based charity offering patient-led guidance and support.
     https://pelvicpartnership.org.uk/
  5. Chiropractic and Pelvic Pain During Pregnancy
     Borggren, C.L. (2007). Journal of Chiropractic Medicine, 6(2), 70–74.
     https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2647084/

 

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