Hi, I’m Emily Green, women’s health osteopath at Meadowside Osteopathy in Farnham.

Pregnancy is an amazing journey, but it’s also a lot for your body to adapt to! One thing many women notice is Pelvic Girdle Pain, or PGP. If your pelvis, hips, lower back, or thighs feel sore, wobbly, or stiff, you are definitely not alone. Around 1 in 5 pregnant women experience this.

The really good news? PGP is very treatable, and with a few practical strategies, gentle movement, and support, you can feel a lot more comfortable during pregnancy and afterwards.

What is PGP?

Think of your pelvis like a sturdy but flexible ring, made up of a few key joints:

• The front joint – Symphysis Pubis
• The back joints – Sacroiliac Joints (SIJs)
• And all the muscles, ligaments, and connective tissue around your hips, buttocks, and thighs

PGP happens when these joints and surrounding tissues move more than usual or unevenly, which can make your pelvis feel unstable, clicky, or just plain sore.

Some common things you might notice:

• Pain or wobbliness when walking or climbing stairs
• Clicking, grinding, or tightness in the pelvis
• Difficulty lying on your side at night
• Soreness when getting in/out of the car or bath
• Pain during everyday activities — or even sex

Symptoms can start at any stage of pregnancy, during labour, or in the weeks after your baby is born.

What Causes PGP?

Your body is going through a lot of changes. Hormones soften ligaments, your belly is growing, your posture is shifting, and muscles are working harder than ever.

Things that can make PGP more likely include:

• Previous back or pelvic injuries
• Hypermobility (joints that move a bit too easily)
• Muscle imbalances or weakness around your core, hips, or lower back

Your pelvis is designed to move — it just sometimes needs a little extra support to do it comfortably.

Will PGP Affect My Baby?

Nope! While it can be uncomfortable for you, PGP doesn’t harm your baby, and it’s completely safe to manage and treat during pregnancy.

What Can Help: Practical Tips

Comfort at Home

• Pillows are your friends: Tuck one between your knees when sleeping on your side or under your bump for support.
• Heat is your ally: Hot water bottles, warm baths, or heat packs can really relax sore muscles.
• Gentle movement: Short walks or gentle stretches might feel counterintuitive, but keeping your fascia and joints moving reduces stiffness and actually helps with pain.

Mindset & Self-Care

• Listen to your body: Rest when you need it, move when you can.
• Small wins count: Even little stretches or position changes can make a difference.
• Patience is key: Some days will feel easier than others — and that’s completely normal.

Hands-On Support

Osteopathy can help your pelvis and surrounding tissues feel more comfortable using gentle, safe techniques such as:

• Joint mobilisations – helping your SIJs or pubic joint move more smoothly
• Cranial techniques – relaxing tension through the pelvis, spine, and nervous system
• Soft tissue and fascial release – easing tight muscles and connective tissue
• Supporting your core and pelvis – helping muscles work together so you feel steadier

These techniques are safe at any stage of pregnancy, and help your body adapt to the changes of carrying a baby.

How Osteopathy Can Support You

Pre-Conception Support

Preparing your body for pregnancy is just as important as the pregnancy itself. Osteopathy can help create the best possible foundation by:

• Realigning the pelvis and spine for balanced posture and optimal mobility
• Improving circulation and organ function to support reproductive health and overall vitality
• Reducing tension in the lower back, hips, and diaphragm
• Enhancing flexibility and core stability, helping your body adapt easily to future changes
• Advising on gentle exercise, activity, and lifestyle habits to promote a healthy, responsive system

Support During Pregnancy

Osteopathy can safely support your body throughout all stages of a healthy pregnancy. Common concerns we treat include:

• Lower back or pelvic pain
• Sciatica and hip discomfort
• SPD (Symphysis Pubis Dysfunction) and Pelvic Girdle Pain
• Rib, chest, or breathing discomfort
• Neck and shoulder tension
• Foot and ankle swelling or pain
• Digestive discomfort or indigestion

Pregnancy hormones soften connective tissues, making joints more mobile and sometimes less stable. Osteopathic treatment helps align and balance the pelvis, spine, and rib cage, improving comfort, circulation, and mobility.

Postnatal Recovery

After giving birth, your body still needs support as it adapts to life with your baby. Osteopathy can help by:

• Supporting the body’s natural healing process
• Easing neck, back, and shoulder tension from feeding and carrying
• Rebalancing the pelvis and spine after birth
• Supporting C-section recovery and scar mobility
• Calming the nervous system to improve sleep and energy

We recommend all new mums have a gentle postnatal check-up — even if you’re not in pain — to help your body settle after delivery.

You Are Not Alone

PGP can feel isolating, but it’s very common and completely treatable. With small adjustments, gentle movement, and a little hands-on support, you can feel steadier, sleep better, and move more comfortably throughout pregnancy and into motherhood.

Pregnancy and early motherhood are huge changes for your body, and aches and pains are completely normal. With reassurance, gentle movement, practical strategies, and supportive osteopathic care, your pelvis can feel stronger, steadier, and more comfortable, so you can enjoy this special time as much as possible.

Big hugs,
Emily Green
Women’s Health Osteopath move more freely, sleep better, and feel more comfortable throughout pregnancy and beyond.

Helpful Resources

• The Pelvic Partnership – advice and support for women with PGP
• POGP – Pelvic Obstetric & Gynaecological Physiotherapy – practical tips and exercises
• Royal College of Obstetricians and Gynaecologists – guidance on pelvic pain in pregnancy

Pregnancy is a big change for your body, and it’s completely normal to have aches and pains. Reassurance, gentle movement, and small supportive strategies can make a real difference, so you can enjoy this special time as comfortably as possible.

References

Clinton SC, Newell A, Downey PA, Ferreira K. Pelvic girdle pain in the antepartum population: physical therapy clinical practice guidelines linked to the international classification of functioning, disability, and health from the section on women’s health and the orthopaedic section of the American Physical Therapy Association. Journal of Women's Health Physical Therapy. 2017 May 1;41(2):102-25.

Wu WH, Meijer OG, Uegaki K, Mens JM, Van Dieen JH, Wuisman PI, Östgaard HC. Pregnancy-related pelvic girdle pain (PPP), I: Terminology, clinical presentation, and prevalence. European Spine Journal. 2004 Nov 1;13(7):575-89.

Robinson HS, Mengshoel AM, Veierød MB, Vøllestad N. Pelvic girdle pain: potential risk factors in pregnancy in relation to disability and pain intensity three months postpartum. Manual therapy. 2010 Dec 1;15(6):522-8.

Kanakaris NK, Roberts CS, Giannoudis PV. Pregnancy-related pelvic girdle pain: an update. BMC medicine. 2011 Dec 1;9(1):15

Wuytack F, Daly D, Curtis E, Begley C. Prognostic factors for pregnancy-related pelvic girdle pain, a systematic review. Midwifery. 2018 Nov 1;66:70-8.