Pelvic Girdle Pain in Pregnancy: What's Actually Happening (And What You Can Do About It)

Photo by Monika Kozub

Pelvic Girdle Pain in Pregnancy: What's Actually Happening

(And What You Can Do About It)

If you're pregnant and dealing with a deep, aching pain in your pubic bone, lower back, or hips — especially when you roll over in bed, climb stairs, or get out of the car — you're not imagining it, and you're not alone. This is commonly called Symphysis Pubis Dysfunction (SPD) or, more broadly, Pelvic Girdle Pain (PGP), and it affects a significant number of pregnant women at some point during pregnancy.

‍ ‍The good news: it's common, it's explainable, and in most cases it's very manageable with the right care.

A Quick Anatomy Lesson

‍ ‍Your pelvis isn't one solid bone — it's actually three bones connected by joints and ligaments, working together like a supportive ring around your lower spine and hips:

• The pubic symphysis — a small joint at the front where the left and right pubic bones meet, held together by a fibrous disc and ligaments.

• Two sacroiliac (SI) joints — located in the back, where your sacrum (the base of your spine) connects to your pelvic bones on either side.

In a non-pregnant body, these joints are designed to move only slightly — they're built for stability, not mobility. That stability is what lets your pelvis absorb and transfer force efficiently every time you walk, stand, or shift your weight. ‍

Why This Happens During Pregnancy

Pregnancy changes the game for your pelvis in a few important ways:

1. Hormonal changes loosen the ligaments. Your body produces relaxin and other hormones that soften the ligaments holding your pelvic joints together. This is intentional — your body is preparing your pelvis to be flexible enough for delivery. But that same loosening can allow more movement than the joints and surrounding muscles are used to managing, which can create instability, irritation, and pain.

2. Your center of gravity shifts. As your baby grows, your posture adapts. Most women develop an increased curve in the lower back and a forward tilt of the pelvis to balance the added weight out front. This changes how force travels through your hips, low back, and pelvic joints — often unevenly.

‍ ‍3. Your muscles have to work differently. Core and pelvic floor muscles that normally help stabilize the pelvis are stretching and adapting too. When the deep stabilizing muscles can't keep up with the increased ligament laxity, the joints themselves take on more strain than they're designed for.

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Put simply: looser joints + shifted alignment + changing muscle support = a pelvis that's working harder to do its job, and sometimes not doing it comfortably. ‍

Common Symptoms

• Sharp or aching pain in the pubic area, groin, lower back, or hips

• Pain when walking, climbing stairs, getting out of bed, or rolling over

• A clicking or grinding sensation in the pelvis

• Pain worsens with one-sided activities (standing on one leg, going up stairs)

• Difficulty separating your legs (getting in/out of a car, putting on pants)

Why Chiropractic Care Makes Sense Here

‍ ‍We understand that a lot of pregnant women hesitate at the idea of chiropractic care. That hesitation almost always comes from one of two thoughts: "Is it safe for my baby?" or "Is it safe with my joints already this loose?" Both are fair questions, and both deserve real answers.

‍ ‍On safety: Pregnancy-focused chiropractic care uses techniques specifically adapted for a pregnant body — different positioning, lighter and more targeted adjustments, and equipment designed to accommodate a growing belly (like tables with a drop-away section). This isn't the same as a general adjustment technique applied without modification.

‍ ‍On the "loose joints" concern: This is actually where a lot of misunderstanding sits. Because your ligaments are already more mobile during pregnancy, the goal of care isn't to force additional movement into the joints. It's the opposite — it's about restoring balance to a pelvis that's shifted unevenly, and supporting the muscles and joints that are being asked to compensate for that instability. Addressing alignment and joint mechanics can reduce the uneven strain that's often the real source of the pain.

What treatment can address:

• Realigning pelvic joints that have shifted asymmetrically

• Reducing compensatory tension in the low back, hips, and glutes

• Improving overall pelvic and spinal mechanics so weight is distributed more evenly

• Providing guidance on movement, posture, and supportive exercises between visits

• Offering safe, drug-free pain relief as your pregnancy progresses

Most women don't need to just "wait it out" or accept that pelvic pain is a mandatory part of pregnancy. With consistent, appropriately adapted care, many find real, lasting relief — often within just a few visits. ‍

You Don't Have to Just Push Through It

‍Pelvic girdle pain can make ordinary parts of daily life — sleeping, walking, even standing up from a chair — feel exhausting. You deserve to feel supported through this, not just told it's "normal" and left to manage alone.

At The Center Chiropractic, we specialize in helping pregnant women navigate exactly this kind of pain, with techniques designed specifically for pregnant bodies at every stage. If you're dealing with SPD or pelvic girdle pain and want to understand what's actually happening in your body — and what can be done about it — we'd love to help.

Visit us at thecenterchiropractic.com to schedule a consultation and start feeling more like yourself again.

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This post is for informational purposes and isn't a substitute for individualized medical advice. Always loop in your OB or midwife about new or severe pain during pregnancy.