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What exercise is safe in pregnancy for  pelvic girdle pain?

 

Learn how to safely manage pelvic girdle pain during pregnancy with gentle, effective exercises that support your changing body, reduce discomfort, and help you stay active with confidence.

 

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Just 20 minutes a day. Created by pelvic health physiotherapists and pregnancy exercise specialists.

Can Pelvic Girdle Pain Affect How You Move During Pregnancy?

 

Yes. Pelvic girdle pain (PGP) can affect everyday movements and make certain activities more uncomfortable during pregnancy.

Common movements that may be affected include:

  • Walking or standing for longer periods
  • Climbing stairs
  • Getting in and out of a car or bed
  • Turning over in bed
  • Putting weight on one leg
  • Moving the legs apart

Staying active is still encouraged, but exercises and daily movements may need to be modified based on symptoms. A pelvic health physiotherapist can provide personalised guidance to help manage pain and maintain safe movement during pregnancy.

See how the EMP can support your pregnancy

Watch: How to exercise safely with pelvic girdle pain

 

We know just how much pelvic girdle pain can affect your day to day life and create a sense of pain and fear. 

Pelvic girdle pain is common, treatable and doesn't mean that your pelvis is unstable or fragile.  

In this video, EMP founder and pelvic health physiotherapist Lyz Evans shares simple guidance to help you move safely through pregnancy with pelvic girdle pain.

See the EMP Pregnancy Pathway
 

The EMP pelvic girdle pain program is for you if...

You’re Pregnant

You want to move safely during pregnancy

Safe, expert led exercise can help you stay strong and support a healthy pregnancy.

You feel nervous about exercise

You’re experiencing pelvic girdle pain

Pelvic girdle and pubic bone pain are affecting your workouts and daily life.

You’re tired, nauseous or overwhelmed

You’re juggling pregnancy with work and family

You need realistic workouts that are effective, and which also suit your lifestlye.

You want to protect your core and pelvic floor

You want to protect your core and pelvic floor

You want to understand how to support your body from the inside-out.

You were active before pregnancy

You want trimester by trimester guidancey

You want to know what exercise is safe for your exact week of pregnancy.

You want expert guidance

You want expert guidance

You want a clear plan instead of piecing together advice from Google, YouTube or Instagram.

What is Pelvic Girdle Pain during Pregnancy?

Pelvic Girdle Pain (PGP) refers to pain around the pelvis during pregnancy. PGP presents in multiple different regions throughout the pelvis and typically has an onset between 20-28 weeks gestation (although it can start earlier, especially in second and third pregnancies). PGP is most commonly experienced in these areas:

  • Pubic symphysis (front of the pelvis)
  • Sacroiliac joints (back of the pelvis)
  • Gluteal muscles (due to overcompensation)
  • Sometimes sciatic nerve symptoms (radiating pain or numbness down the leg)

You may feel:

  • Sharp pain with movements like rolling in bed, standing on one leg, or climbing stairs
  • Clicking or grinding in the pubic bone
  • Deep aching in the buttocks or lower back
  • A shearing or grinding sensation in the pubic bone

Despite being common, it’s often poorly understood and poorly managed. In addition, women with pelvic girdle pain can often write it off as sciatica and assume that they have to put up with the pain. Consequently, a significant portion of affected women do not receive adequate treatment or are unaware that treatment options exist. In this article, we break down the causes, symptoms, and most effective ways to manage PGP so you can move with less pain and more confidence.

pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Joint and Ligament Changes

During pregnancy, your body undergoes extraordinary hormonal shifts to support your growing baby and prepare for birth and breastfeeding. Key hormones like relaxin and progesterone play a crucial role; they soften your ligaments to allow the pelvis to widen in preparation for birth.

This increase in ligament laxity means your pelvic joints may move more than usual. While your pelvis remains strong and stable, this added mobility can sometimes cause discomfort or pain, especially around the sacroiliac joints or pubic symphysis. This is known as pelvic girdle pain (PGP).

In short, these hormonal changes are essential, but they can also make your pelvis more sensitive to load, movement, and posture. 

pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Load and postural shifts

During pregnancy, the lumbar spine region becomes maximally stressed due to large changes in your posture. The main postural changes that occur are:

  • Increased Lumbar Curve: The increased weight through the abdomen leads to a more pronounced arch through the lower back. This change typically occurs around 20-30 weeks.
  • Widening of the Pelvis: In preparation for birth, the pelvis begins to widen. You may notice you stand with your legs slightly wider, and the weight distribution between your legs can change. This is more pronounced around 30-40 weeks.
  • Forward Head and Rounded Shoulders Posture: Increased weight through your abdomen and breast tissue, alongside a shifting centre of gravity, can cause your head, neck and shoulders to round forward, often leading to upper back pain. This is a common experience in the third trimester.
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Muscle imbalance or weakness

Pre-existing postural patterns, muscle imbalances, old injuries, or how you carry a toddler can all create uneven movement through the pelvis. This increases strain and inflammation. If the core, glutes, or deep stabilisers aren’t supporting the pelvis effectively, the body may compensate in ways that increase stress on the pelvic girdle.

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pregnancy pelvic girdle pain safe exercise

 

"I wanted to maintain my strength and still remain active whilst also reducing my pain"

I had significant pelvic girdle pain in both of my pregnancies and I wasn't able to exercise. I saw that the EMP had a pelvic girdle safe exercise program which was great, I wanted to maintain my strength and still remain active whilst also reducing my pain so I could do my day to day tasks. Within a week of doing the program my PGP had pretty much resolved. I'm now 25 weeks pregnant and still exercising most days in the standard program, I'm able to pick up my toddler and carry out my everyday activities pain free. 

Jasmine

EMP Member

 

 

 

 

"I wanted to maintain my strength and still remain active whilst also reducing my pain"

I had significant pelvic girdle pain in both of my pregnancies and I wasn't able to exercise. I saw that the EMP had a pelvic girdle safe exercise program which was great, I wanted to maintain my strength and still remain active whilst also reducing my pain so I could do my day to day tasks. Within a week of doing the program my PGP had pretty much resolved. I'm now 25 weeks pregnant and still exercising most days in the standard program, I'm able to pick up my toddler and carry out my everyday activities pain free.

Jasmine

EMP Member

Because pregnancy advice online can feel confusing fast

 

Get clear guidance you can trust, with workouts and education designed for every stage of your pregnancy.

Created by experts who understand pregnancy, birth and recovery

 

 

EMP was created by a physio and postnatal specialist after six pregnancies and supporting thousands of women.

You also get expert education from leading maternal health professionals including obstetricians, midwives, psychologists, naturopaths and dietitians - all inside the app.

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Choose your commitment option. Yearly or Six Monthly. 

 

The EMP Full Journey Membership is designed to support you through every stage of pregnancy and postpartum. 

Unlike a traditional fitness subscription, we aren't here for a quick fix. The EMP follows your motherhood journey with expert-led pathways that evolve with you.

Choose the commitment option that best suits you. 

Includes:

  • Expert-led week by week programs for Pregnancy, Pelvic Pain, Birth Recovery, C-Section, Advanced Postpartum and Pelvic Floor and Core. 
  • Transition straight from pregnancy care to postpartum support once your baby arrives. 
  • Keep building strength after birth with progressive pathways that help you to move from early postnatal rehab to advanced fitness and strength. 
  • Expert education and personalised support, plus Q&A access. 
  • Free 7 Day Trial 
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What’s included in your pregnancy pathway

  • 3 core pregnancy workouts each week
  • 2 optional bonus classes
  • Pregnancy-safe strength, pilates, mobility and cardio
  • Weekly expert education 
  • Trimester-specific workouts 
  • Pelvic floor and core 
  • Expert Q+A
  • On-demand access from home
  • A clear transition into birth preparation and postnatal recovery

What aggravates pelvic girdle pain?

 

What aggravates pelvic girdle pain?

When even putting on underwear hurts, it’s tempting to stop all movement. But long-term rest can weaken the muscles that support your pelvis and actually worsen your pain.

This is what we call the pelvic girdle pain cycle, and it’s exactly why the EMP exists.

Our Pelvic Girdle Pain Safe Program includes physio-led Pilates, strength, cardio, yoga and stretch classes designed to help you move safely and confidently.

With the right support, many women reduce their pain, regain strength, and return to everyday life without relying on medication.

Asymmetrical or one-legged movements

This includes standing on one leg to put on pants, lunges, stair climbing, or pushing a shopping trolley—all of which place uneven stress on your pelvis.

Within an exercise class, this may include:

  • Static or walking lunges. 
  • Step-ups.
  • Bulgarian Split Squats.
  • Crescent Lunge or Warrior I.
  • Warrior III, Dancer's Pose or Tree Pose. 
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Asymmetrical or one-legged movements

This includes standing on one leg to put on pants, lunges, stair climbing, or pushing a shopping trolley—all of which place uneven stress on your pelvis.

Within an exercise class, this may include:

  • Static or walking lunges. 
  • Step-ups.
  • Bulgarian Split Squats.
  • Crescent Lunge or Warrior I.
  • Warrior III, Dancer's Pose or Tree Pose. 
pregnancy pelvic girdle pain safe exercise

Prolonged standing or walking

Over time, this increases the load on pelvic joints, especially without adequate core and glute support. It’s often the “cumulative” effect that leads to flare-ups.

Walking long distances, taking long strides, walking on un-even surfaces or walking up and down stairs repeatedly may aggravate your pelvic girdle pain. 

pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Deep squats or twisting movements

Some exercises, stretches, or even household tasks can overload the joints if not performed with proper control.

This can include:

  • Deep lunges or wide-legged squats. 
  • Yoga postures such as Warrior II or Virabhadrasana, Goddess Pose, Wide Leg Forward Fold, Baddha Konasana or Butterfly Pose and Malasana or Yogi Squad
  • Sitting in low, bucketed chairs or couches. 

Avoiding common aggravators and replacing them with PGP-safe movements is central to the EMP approach. You don’t need to stop moving. You just need the right kind of support.

pregnancy pelvic girdle pain safe exercise

Can pelvic girdle pain make it hard to walk during pregnancy?

Yes. Pelvic Girdle Pain can significantly affect your ability to walk. For some women, even short distances feel painful or impossible. Not to mention the impossibility of keeping up with a way-too-energetic toddler.  This can be distressing, but it is treatable.

pregnancy pelvic girdle pain safe exercise

Instability of the pelvic joints

When the joints aren’t functioning optimally, walking can cause excessive movement or “slippage” that leads to sharp or radiating pain.

pregnancy pelvic girdle pain safe exercise

Instability of the pelvic joints

When the joints aren’t functioning optimally, walking can cause excessive movement or “slippage” that leads to sharp or radiating pain.

Muscle guarding and fatigue

To protect the pelvis, other muscles (like the lower back or thighs) may overcompensate. This leads to tightness, imbalance, and further discomfort.

Muscle guarding and fatigue

To protect the pelvis, other muscles (like the lower back or thighs) may overcompensate. This leads to tightness, imbalance, and further discomfort.

pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Poor load transfer through the pelvis

Without strong core and glute activation, the load of walking doesn’t transfer efficiently across your pelvis, causing pain and fatigue.

What are the best exercises for pelvic girdle pain during pregnancy?

Exercise can be one of the most effective tools for managing PGP, when done safely and specifically for your body. The key is choosing the right movements.

pregnancy pelvic girdle pain safe exercise

Glute and core strengthening

Targeted activation of the glutes and deep core stabilisers (like the transverse abdominis) helps improve pelvic alignment and reduce joint strain.

Pelvic stability over mobility

Exercises that promote stability—like wall sits, modified bridges, or supported clams—are safer than stretches or open-chain movements that create more mobility in already-lax joints.

Movement with minimal load and impact

Controlled Pilates-based exercises on the floor or using props like a ball or resistance band can build strength without aggravating symptoms.

Glute and core strengthening

Targeted activation of the glutes and deep core stabilisers (like the transverse abdominis) helps improve pelvic alignment and reduce joint strain.

Pelvic stability over mobility

Exercises that promote stability—like wall sits, modified bridges, or supported clams—are safer than stretches or open-chain movements that create more mobility in already-lax joints.

Movement with minimal load and impact

Controlled Pilates-based exercises on the floor or using props like a ball or resistance band can build strength without aggravating symptoms.

pregnancy pelvic girdle pain safe exercise

All Your Questions, Answered:

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