Pelvic Pain Management During Pregnancy: A Yoga Specialist’s Guide

Pregnancy is such an exciting journey – but let’s be real for a second: it can also come with its fair share of aches and pains! One of the most common challenges I see in my pregnancy yoga classes at Mother'z Yoga is pelvic girdle pain (PGP). If you’ve been feeling a deep, uncomfortable ache around your hips or pelvis lately, you’re not alone. In fact, research shows up to one in five women experience pelvic pain during pregnancy!

Good news though: you don’t have to just "put up with it." There are safe, gentle ways — especially through yoga and mindful movement — to help ease the discomfort and feel more like yourself again. Let’s dive in!

What is Pelvic Girdle Pain (PGP)?

Pelvic girdle pain during pregnancy is a condition that affects the joints and ligaments around your pelvis. It can show up as:

• Aching in the hips, lower back, groin, or thighs
• Sharp pains when walking, climbing stairs, or turning over in bed
• A feeling like your pelvis is grinding, clicking, or locking

It’s caused by a mix of things like hormonal changes, extra weight from your growing belly, and changes in your posture. Trust me — even simple movements like getting out of a car can sometimes feel like a workout when you’re dealing with PGP!

Why Does Pelvic Girdle Pain Happen?

Your body produces a hormone called relaxin during pregnancy. It’s super important because it softens your ligaments and joints, getting you ready for birth. But sometimes, the extra looseness can cause instability around the pelvis — and that’s when pain creeps in.

Other factors that can contribute include:

• A history of lower back or pelvic pain
• Previous pregnancies (especially if they were close together)
• High-impact activities or standing for long periods

When I was pregnant with my first little one, I remember wondering why even short walks felt uncomfortable. It turned out that simple things like the way I was standing or sleeping were putting extra strain on my pelvis. Small changes made a HUGE difference!

Managing Pelvic Girdle Pain in Daily Life

Make Little Adjustments

Managing pelvic pain during pregnancy often comes down to making tiny changes that protect your pelvis. Some everyday tips that really helped me and my clients include:

• Keep your knees together when getting out of bed or the car. It stops the pelvis from twisting.
• Avoid standing on one leg — sit down to dress or put on shoes.
• Take smaller steps when walking instead of long strides.
• Use supportive aids like belly bands or maternity pillows between your knees at night.

These small tweaks seem minor, but trust me — when you're managing pregnancy pelvic pain, they can be life-changing!

How Prenatal Yoga Helps with Pelvic Pain

Yoga has been my go-to (and my students' favorite!) for relieving pregnancy discomfort naturally. And yes, when done right, yoga can work wonders for pelvic girdle pain.

Safe Movements for Relief

In my prenatal yoga classes at Mother’z Yoga, I always focus on:

• Pelvic Tilts: Gentle cat-cow movements on all fours to strengthen the core and take pressure off the pelvis.
• Glute Stretches: Target tight hips and buttocks that can contribute to pelvic misalignment.
• Breathwork: Deep belly breathing helps release tension and calm the nervous system.

I still remember one beautiful mama who came to me barely able to walk without wincing. After just a few sessions of mindful stretching and strengthening, she was back to enjoying short walks with her toddler. Yoga really does work when you respect your body’s limits!

What to Avoid in Pregnancy Yoga for PGP

• Deep lunges or wide-legged squats
• Single-leg standing poses without support
• Anything that causes instability or pain

At Mother’z Yoga, all our pregnancy yoga classes are tailored to be PGP-friendly, with lots of modifications and options for every body!

When to Seek Professional Help

If your pelvic pain is making daily activities tough (like getting dressed or walking), it’s a good idea to see a Women's Health Physiotherapist. They can assess your pelvic alignment and suggest exercises, supports, or even hands-on therapy if needed.

There’s no need to "tough it out." Taking care of your body during pregnancy is an act of love — for you and your baby!

Final Thoughts: You Deserve to Feel Strong and Supported

Pelvic girdle pain during pregnancy is common, but it doesn’t have to define your experience. With a few mindful adjustments, targeted yoga movements, and some self-compassion, you can feel strong, supported, and ready to embrace the journey ahead.

At Mother’z Yoga, we’re here to walk this path with you — one breath, one gentle stretch, and one mindful movement at a time. 🌸

Want to try a gentle, pregnancy-safe yoga program from the comfort of your home? Join Mother’z Yoga today and start your free 7-day trial!