8 Strategies to Relieve Pelvic Pain in Pregnancy

Whether it’s a dull ache or a sharp twinge, pelvic pain during pregnancy is both extremely common and extremely uncomfortable. Studies show that up to 70% of pregnant individuals will experience some form of pelvic pain. Just because it happens frequently doesn’t mean that you have to grin and bear it.

For the full rundown on pelvic pain during pregnancy, check our Expert Guide to Pelvic Pain During Pregnancy. Currently in pain and looking for fast relief? Keep reading for eight helpful strategies to soothe your pelvic pain right at home.

8 Ways to Reduce Pelvic Pain During Pregnancy

For any new or worsening symptoms of pelvic pain, it's  important to consult with your healthcare provider — especially if your pain is severe, doesn’t improve with rest, or is associated with trauma/injury. Once medical or pregnancy-related causes of pelvic pain have been ruled out, there are several home-remedies that can be surprisingly effective.

From simple adjustments to your daily routine to body mechanics hacks, these 8 at-home strategies can help soothe your pelvic pain.

1. Use smart body mechanics strategies

Using the right body mechanics can make a world of difference when it comes to preventing pelvic pain. In general, you want to keep your hips level as much a possible. Use the tips to below to stay pain free during four commonly pain-provoking movements.

Getting in and out of bed:

1. Start sitting on the edge of your bed (at about the middle of the mattress, so you have space to lay your head down).
2. Engage your deep core muscles to hug around your baby and lean sideways onto hands while bringing your legs up to the mattress at the same time.
3. Lower yourself fully down onto your side.
4. Make sure that your ankles and hips are stacked one on top of the other.
5. Roll from your side to your back by rolling your entire body at once, like a log.

Do the same technique, but in reverse, when you are getting out of bed.

You may still feel some discomfort in your joints when rolling in and out of bed, even with the best body mechanics. But this does not mean you are injuring yourself — when using these good mechanics, your joints are protected.

Getting in and out of the car:

1. Backup to the car seat so that the back of your legs are touching.
2. Tighten your abdomen and pelvic floor muscles as you reach your buttocks out to sit down. While still facing out, scoot back to the middle of the seat.
3. Now pretend you have on a mini skirt that’s keeping your knees together. Tighten your core again and pivot your body towards the steering wheel with your knees and feet moving into the car at the same time.

Do the same technique, but in reverse, when you are getting out of the car.

Going up and down stairs:

• Go sideways, leading with the less painful side when going up.
• Lead with the more painful side when going down.
• Use the railings or wall for support.

2. Apply ice or heat

Ice is often recommended to manage pain and swelling right after an injury, but for stubborn pelvic pain either heat or ice can ease your symptoms. Choose whichever calms your symptoms better. During pregnancy, however, take these precautions:

1. Avoid placing ice or heat directly on your abdomen.
2. Don’t allow your body heat to rise too high. 
3. Place an ice or heat pack over your low back, with several layers of clothing or towels to protect your skin and avoid heat or cold injury.
4. Ice for no more than 15 minutes and restrict your heat time to 5-7 minutes.

3. Rest, but not too much

Pregnancy is exhausting — after all, it takes you nearly 50,000 calories to grow a human according to research. But pain can take an even bigger toll on your energy.

When you have pelvic pain in pregnancy, it’s important to rest when you can and avoid activities that aggravate your pain. But try to continue with your daily routine and exercises as long as they aren’t increasing your discomfort. 

Too much rest can impact your muscle strength and endurance, which can ultimately lead to more pain and stiffness. If you're not able to modify your daily activities to avoid pain, consult with a pelvic physical therapist. They can help you find creative and practical strategies to rest your body while staying active. 

4. Use a pelvic support belt

Sometimes, a little support is all you need to support your pelvis and take away your pain. The best brace for you can depend on various factors like how far along you are in pregnancy and where your pain is. It’s best to talk to your OB or pelvic physical therapist to see which option is best for you, but you can check out some of our favorites here.

5. Avoid standing in one position for too long

Try and switch up your body position every 15 to 30 minutes to minimize strain that can cause pain to flare. For activities that leave you standing for a while, try putting one of your feet up on a small step stool, or open a cabinet below you, and place your foot on the floor in the cabinet. Switch sides every 5 to 10 minutes. 

6. How to sleep with pelvic pain during pregnancy

While sleeping on your left side is often recommended during pregnancy, it can also aggravate pelvic pain. Try these adjustments for better support:

• Choose a pillow with a good height so that it keeps your head aligned with your spine, not tilted.
• Hug a pillow to support your top arm.
• Place pillows between your knees, supporting your top leg from your pubic bone down to your ankles. Keep your top leg level with your hip.
• Support your waist with a small pillow to maintain the alignment of your spine as you sleep.
• Use a small wedge or throw pillow under your abdomen for support.
• Add a pillow behind your back for extra stability.

For more personalized tips and a comprehensive pain-relief treatment plan, consider booking a visit with a pelvic floor physical therapist.

7. Give yourself a massage (or have your partner help)

Massaging tight, tender muscles can be really helpful in keeping your pain levels down. For some, it can be as soothing as over-the-counter pain medications.

You can get a professional massage or have your partner massage any tender points in your back or hips. For a DIY approach, try trigger point release with a tennis ball to help relieve pain in all the right spots. 

Stand with your back against the wall and place a tennis ball between the wall and the muscles in your hips where you feel tension or pain:

1. Lean into the ball gently, allowing your body weight to apply pressure to the trigger point. Adjust your position to increase or decrease pressure on your muscles as needed. The pressure should be firm but not painful
2. Slowly move your body up and down or side to side to roll the ball over your tender muscles. 
3. If you find an area that is particularly tender or tight, hold the pressure there for 20-30 seconds to allow the tight muscle to relax.
4. Repeat the process on other trigger points or on your other hip as needed.

8. Exercise to reduce pain

Gentle exercises that focus on strengthening the muscles in your core and lower body while also improving mobility in your back and pelvis can be incredibly helpful for managing pelvic pain during pregnancy. Exercise can help support your changing body, while improving your posture and maintaining flexibility. 

However, the “best” exercises can be different from person to person and depend on factors such as your level of fitness and where your symptoms are coming from. 

For some inspiration, here are some exercises that may be helpful for pelvic pain related to:

• Symphysis pubis dysfunction
• Sciatic nerve
• Pelvic floor muscles
• Tailbone pain
• Round ligament pain

For more specific recommendations, it may help to get advice from a prenatal certified fitness instructor, or schedule an appointment with a pelvic physical therapist for individualized management of your pain. And of course, always check in with your obstetric healthcare provider before trying new exercises for pain during pregnancy.

Eliminate Pelvic Pain with Physical Therapy

Research shows that pelvic pain is likely to get more intense and persist into the postpartum period if you don’t try and manage it during pregnancy. It’s best to see a physical therapist as soon as you notice symptoms of pelvic pain. 

The obstetrically trained physical therapists at Origin are highly qualified and able to address your concerns whether in person at one of our beautiful clinics, or in the comfort of your own home thanks to our popular virtual care.