Pelvic Girdle Pain (PGP) during pregnancy can be frustrating, draining and impact everything from walking to sleeping. While it’s always best to get personalised support from your healthcare provider, there are small, consistent steps you can take to feel more comfortable day to day. These tips aren’t quick fixes, but gentle, sustainable shifts that support your body’s changing needs while protecting your overall wellbeing.

What is Symphysis Pubis Dysfunction (SPD)?

Symphysis pubis dysfunction (SPD) is a condition that affects the pelvic joints, particularly the pubic symphysis—the joint at the front of the pelvis. During pregnancy, hormones like relaxin loosen the ligaments to prepare for birth, but this can sometimes cause the pelvic joints to become unstable or misaligned.

The result is pain or discomfort in the pelvic region, which can radiate to the hips, thighs, or lower back. It might feel like a grinding or sharp pain when walking, climbing stairs, turning in bed, or standing on one leg. While common, it can be very disruptive—so finding gentle ways to manage it can really improve your quality of life.

The good news is, that the pain generally resolves within a few weeks of childbirth so typically, you will just need to have strategies in place to get you through until then.

Move with intention

One of the most powerful ways to manage symphysis pubis dysfunction (SPD) is to keep moving—just not in the same way you might be used to. Low-impact, mindful movement can help keep the pelvis stable without aggravating the joints.

Swap high-intensity workouts for activities like swimming, gentle yoga, or short, frequent walks. Focus on alignment and posture over performance, and consider using a pregnancy support belt for added stability.

Strengthening your glutes and core (specifically the deep abdominal and pelvic floor muscles) can help take pressure off the pelvis. But forget crunches and deadlifts—think simple, controlled movements like seated pelvic tilts, glute bridges with support, and bird-dog exercises. These movements don’t need to be intense to be effective. Consistency is key, and so is tuning in to how your body feels—if it hurts, stop.

For best and safest practice, consult a women’s health physiotherapist. All knowledgeable prenatal-qualified personal trainers should request specialist clearance for exercise training.

Rest without guilt

Rest doesn’t always mean lying down for hours. It can be as simple as sitting comfortably with your feet elevated, taking short breaks throughout the day, or using pillows for support when sleeping or sitting. Many find relief using a pillow between the knees while sleeping on their side to maintain alignment.

Try to avoid standing or sitting for long periods without a break. Alternating positions throughout the day reduces pressure on the pelvis. If you're on your feet a lot, supportive footwear can make a surprising difference—cushioning and arch support help reduce the load on the hips and spine.

Nourish for resilience

While food won’t magically fix SPD, a well-balanced, anti-inflammatory diet can support the body’s natural healing processes. Focus on whole foods—think colourful vegetables, oily fish, nuts, seeds, and whole grains. Omega-3 fatty acids, found in flaxseed, walnuts and salmon, may help manage inflammation. Staying hydrated supports joint health too, so keep a water bottle close by.

Calcium, magnesium, and vitamin D all play a role in bone and muscle health, which can help the body cope with changes in posture and mobility. If you’re unsure whether you’re getting enough through your diet, it may be worth discussing supplements with a health professional.

Keep your daily habits pelvic-friendly

Some everyday movements can make SPD feel worse without you realising it. Getting out of bed, into the car, or off the sofa can all trigger pain if done carelessly. Try to keep your knees together during these actions—imagine your legs are glued together as you swivel. It might feel silly, but it helps keep your pelvis aligned.

When seated, standing and moving, try to keep pelvis level and even as much as possible (no twist/rotation through pelvis, ensure hips are even without one dropped lower).

Avoid carrying heavy bags on one side and be mindful of asymmetrical movements like lunges. If you're lifting a toddler or a bag of shopping, try to keep the load centred and lift with your legs, not your back. Slowing down and moving deliberately can help prevent sharp twinges and flare-ups.

Breathe and connect

It’s easy to feel frustrated or even defeated when pain gets in the way of daily life. But tuning into your breath and nervous system can offer surprising benefits. Gentle breathwork—especially long, slow exhales—can help release physical tension and support pelvic floor relaxation.

Connecting with others who understand what you’re going through can also help. Whether it’s a supportive friend, a group of expectant mums, or an online community, sharing the ups and downs makes a difference. Remember, you’re not being dramatic—SPD is real, and managing it takes strength.

To sum up

Living with SPD doesn’t mean putting life on hold, but it does require a more intentional, compassionate approach to movement, rest, and self-care. Supporting your body with small daily adjustments, nourishing food, and low-impact movement can make a real difference over time.

Most of all, remind yourself that you’re doing your best with the body you have right now—and that deserves kindness.

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