When a woman is pregnant, her body starts to change a lot. One common problem is pelvic pain. This means she feels pain in the lower part of her belly, near her hips. It can hurt when she walks, stands, or even rests.
Pelvic pain during pregnancy is very common. Many pregnant women feel it, especially in the second and third trimesters. This pain can feel like pressure, soreness, or sharp aches in the pelvic area.
This blog will teach you how to relieve pelvic pain during pregnancy in safe and easy ways. You will learn what causes this pain and what can help. We’ll share natural tips like gentle stretches, better sleep positions, and more.
Let’s help every mom feel better and enjoy a healthy pregnancy!
What Causes Pelvic Pain During Pregnancy?
Pelvic pain happens in pregnancy for many reasons. Your body is doing a big job—growing a baby! Let’s look at why this pain starts.
Hormone Changes: When you are pregnant, your body makes a special hormone called relaxin. Relaxin helps your joints and muscles get soft and loose. This helps the baby come out during birth. But sometimes, this can make your hips and back hurt. Loose joints can cause joint pain and make your pelvis feel weak or sore.
Your Baby Is Growing: As your baby gets bigger, your uterus grows too. The extra weight puts pressure on your hips and lower belly. This can cause pelvic discomfort and make it hard to walk or sit for a long time.
Your Body Posture Changes: When your belly grows, you start to stand and walk in new ways. You may lean back or bend forward without knowing it. These changes can hurt your back and put strain on your pelvic muscles.
Special Conditions: Some moms get something called Symphysis Pubis Dysfunction (SPD) or Pelvic Girdle Pain (PGP). These are problems where the joints in your pelvis move too much or don’t move right. It can cause sharp pain in the front of your pelvis, lower back, or even your legs.
So, now you know why pelvic pain happens. But don’t worry—we’ll show you how to relieve pelvic pain during pregnancy in safe and simple ways.
When Should You Worry About Pelvic Pain in Pregnancy?
Sometimes pelvic pain is normal. But sometimes, it can be a sign that something is wrong. It’s important to know when to ask for help.
Normal vs. Severe Pain
Normal pelvic pain can feel like a little ache or pressure. It may come and go. It happens when your body is changing and growing. This kind of pain is usually not dangerous.
But severe pelvic pain is different. It can feel very sharp, like a cramp or a stabbing pain. If the pain is very strong, lasts a long time, or gets worse, it may not be normal.
When to Call Your Doctor
Sharp pelvic pain that doesn’t go away
Pain with bleeding or spotting
Pain with fever, chills, or dizziness
You can’t walk or move without bad pain
Pain that feels different from your usual pregnancy cramps
These signs may mean something serious, like an infection or a problem with your uterus or baby’s health.
Why You Shouldn’t Ignore It
If you ignore chronic pelvic pain or severe discomfort, it could get worse. Waiting too long might make it harder to fix the problem. It’s always better to be safe and talk to your doctor.
Even though most pain is normal, learning how to relieve pelvic pain during pregnancy will help you feel stronger and safer.
Safe Ways to Relieve Pelvic Pain During Pregnancy
There are many safe and easy ways to help your body feel better. You don’t have to stay in pain. These tips can help relieve pelvic pressure, make your muscles stronger, and give your body the care it needs.
Let’s look at how you can feel better every day while keeping your baby safe.
1. Practice Gentle Prenatal Exercises
Moving your body a little each day helps blood flow and keeps your muscles strong. This can make your hips and back feel better.
Some good pregnancy exercises are:
Pelvic tilts – These help your lower back and belly stay strong.
Cat-cow stretch – This stretch helps your back and hips feel loose.
Kegels – These make your pelvic muscles stronger and help with pressure.
Walking – A short walk can help your body stay active and pain-free.
Always ask your OB-GYN or midwife before doing any new exercises. They will tell you what is safe for your body.
2. Use Pregnancy Support Belts
A maternity belt is like a soft band that wraps around your belly. It holds up your tummy and helps take off some of the pressure on your pelvis.
Support belts help when:
Your belly feels heavy
Your lower back hurts
You’re walking or standing for a long time
Look for a belt that feels soft, snug, and not too tight. You can wear it over clothes during the day. Just don’t sleep in it.
3. Try Prenatal Yoga or Stretching
Prenatal yoga is a calm and easy way to stretch your body. It helps your muscles relax and makes your body more flexible. Yoga can also help with breathing and staying calm.
Try these gentle pregnancy stretches:
Butterfly stretch – Sit with your feet together and knees out.
Child’s pose – Kneel, lean forward, and stretch your arms.
These are safe and soft movements that help your hips and back feel better.
4. Apply Heat or Cold Packs
You can use warm or cold packs on sore spots. This helps with swelling and pain.
Use a heat pack if your muscles feel tight or stiff.
Use a cold pack if there’s swelling or sharp pain.
Never put a pack directly on your skin. Wrap it in a towel first. Also, don’t use it for more than 15–20 minutes at a time.
5. Adjust Your Sleeping Position
How you sleep can affect your pelvic pain. Lying flat on your back can make the pain worse.
Try sleeping on your side, especially the left side. Use pillows:
Between your knees to keep your hips straight
Under your belly for extra support
Behind your back so you don’t roll
These small changes can help you sleep better and feel less pain.
6. Maintain Good Posture
Standing or sitting the wrong way can put more pressure on your pelvis and cause pain. Good posture helps your spine and hips stay in the right place.
Here’s how to stand and sit the right way:
Keep your back straight
Don’t lean too far forward or backward
Sit with your feet flat and hips straight
Use a small pillow behind your back if needed
Try not to sit or stand too long in one position. Move often!
7. Consider Physical Therapy
A prenatal physical therapist can help if your pain doesn’t go away. They know how to treat pregnancy discomfort safely.
They may:
Do gentle hands-on therapy
Teach you safe stretches and movements
Show you ways to walk, sit, or bend without pain
Ask your doctor if you should see a therapist. It’s a great way to get stronger and feel better during pregnancy.
Natural Remedies to Ease Pelvic Pain in Pregnancy
You don’t always need medicine to feel better. Some natural remedies can help with pelvic pain in a safe way. These ideas are easy to try and can help your body feel more relaxed.
Let’s look at a few things you can do at home to get relief.
1. Warm Baths with Epsom Salt
A warm bath is like a hug for your body. The water helps your muscles relax. It can take away the feeling of tightness or pelvic tension.
When you add Epsom salt, it works even better. Epsom salt has something called magnesium. Magnesium helps with sore muscles and makes your body feel calm.
To try this:
Fill your tub with warm water (not too hot!)
Add 1–2 cups of Epsom salt
Soak for 15–20 minutes
Do not use hot water. Warm is best for you and your baby.
2. Prenatal Massage
A soft prenatal massage can help your body feel loose and happy. It helps blood flow better and makes tight muscles let go.
Massage is great for:
Easing lower back and hip pain
Helping with swelling
Reducing pelvic pressure
But only go to someone trained in prenatal care. A certified prenatal massage therapist knows how to keep you and your baby safe during the massage.
3. Use of Pregnancy-Safe Essential Oils (With Caution)
Some essential oils can help your body relax. They smell nice and can calm your mind and muscles.
Lavender and chamomile oil are two oils that may help with pelvic pain. They can make you feel peaceful and take away muscle tension.
You can use oils by:
Adding a few drops to a warm bath
Using in a diffuser
Mixing with a safe oil and rubbing gently on sore spots
Very important: Always ask your doctor before using any oil. Some oils are not safe during pregnancy. Never eat or drink essential oils.
Lifestyle Tips to Prevent or Reduce Pelvic Pain During Pregnancy
What you do every day can help your body feel better. Small changes in your routine can make a big difference. These healthy habits can help stop pelvic pain before it gets worse.
Let’s look at some smart and easy ways to care for your body during pregnancy.
1. Stay Active but Don’t Overdo It
Moving your body helps your muscles stay strong. It also keeps your joints healthy and blood flowing. But doing too much can make the pelvic pain worse.
So what should you do?
Take short walks each day
Do light prenatal stretches
Don’t run, jump, or lift too much
Listen to your body. If you feel tired or sore, it’s okay to rest. Balance is best.
2. Wear Comfortable, Supportive Footwear
Your feet carry your whole body—and your baby too! Wearing the wrong shoes can hurt your back, hips, and pelvis.
To feel better:
Don’t wear heels or flat shoes with no support
Pick shoes with good arch support
Use soft insoles if needed
Your feet and your pelvic joints will thank you!
3. Avoid Lifting Heavy Objects
Lifting heavy things can pull on your belly and hurt your pelvic area. It puts a lot of stress on your joints and muscles.
Try not to lift anything heavy. But if you really must:
Bend your knees, not your back
Keep the object close to your body
Move slowly and carefully
If it feels too heavy, ask for help. It’s better to be safe and protect your baby.
Can Pelvic Pain Affect Labor or Delivery?
Yes, pelvic pain can sometimes make labor and delivery a bit harder. But don’t worry—many moms still have safe and healthy births, even with pain.
If you have chronic pelvic pain, tell your doctor or midwife early. This helps them plan how to manage pain during childbirth. They might change your birth plan a little to make you more comfortable.
Being active during pregnancy—like walking or stretching—can help your body get ready for labor. Strong muscles and good posture can make it easier to push during delivery.
Your medical team will be there to help you. They may give you safe ways to feel better, like gentle positions or warm water during labor. You’re not alone—they will support you every step of the way.
When to Talk to Your Doctor About Pelvic Pain
Sometimes, pelvic pain is normal during pregnancy. But other times, it can be a sign of a bigger problem. It’s important to know when to see your doctor.
Call your doctor if you notice:
Bleeding from your vagina
Sharp pain that doesn’t go away
Fever or chills
You feel very sick or dizzy
These are called red flag symptoms. They mean you might need help fast.
You can also track your pain. Write down:
When the pain starts
How strong it feels
What makes it better or worse
This helps your doctor understand what’s going on. Early care can stop small problems from getting big. It’s always okay to ask for help—your health and your baby’s health come first.
Conclusion
Pelvic pain during pregnancy is very common. The good news is, there are many safe and natural ways to feel better. Things like gentle exercise, warm baths, and wearing support belts can help a lot.
Before trying anything new, always talk to your doctor or healthcare provider. They can tell you what is safe for you and your baby.
Remember, pelvic pain is normal, and with the right care, you can manage it well. You are not alone, and help is always there to make your pregnancy more comfortable.
FAQs
Many moms have questions about pelvic pain during pregnancy. Here are some answers to help you understand and feel better.
How to ease pregnancy pelvic pain?
You can ease pelvic pain by doing gentle exercises, wearing a support belt, and resting when you need to. Warm baths and light stretching can help muscles relax. Always ask your doctor before trying new things.
Can I barely walk due to pelvic pain during pregnancy?
Sometimes pelvic pain can make walking hard. If this happens, try to rest and use support like a maternity belt. Tell your doctor because they can help you find the right treatment to make walking easier.
Why does my pelvis hurt so much during pregnancy?
Your pelvis hurts because your body makes a hormone called relaxin. This hormone helps your joints loosen so the baby can come out. But loose joints can also cause pain. The growing baby and changed posture also add pressure to your pelvis.
How to relieve groin pain during pregnancy?
Groin pain is part of pelvic pain. You can try gentle stretches, use a warm pack, and avoid heavy lifting. Wearing comfy shoes and resting often also helps. If the pain is very bad, talk to your doctor for safe treatments.
Dr. Michael Hartman, DPT, is a skilled physical therapist with 15+ years of experience in rehab and pain management. He specializes in musculoskeletal and pelvic health therapy, using evidence-based, personalized care. Dr. Hartman is passionate about helping patients move better, feel stronger, and live pain-free.
