Pelvic Girdle Pain in Pregnancy: What It Is & How a pelvic Belt Can Help
Pregnancy brings incredible changes—but it can also come with some physical challenges. One of the most common is Pelvic Girdle Pain (PGP). If you’re experiencing discomfort around your pelvis, you’re not alone—and you don’t have to suffer through it.
With the right support, including targeted movement, professional advice, and tools like the GRDL Pregnancy Belt, you can manage PGP and continue moving through pregnancy with more ease.
What Is Pelvic Girdle Pain (PGP)?
PGP is pain felt around the joints of the pelvis, commonly at:
The front of the pelvis (pubic symphysis)
The back of the pelvis (sacroiliac joints)
Both the front and back of the pelvis
This pain may be sharp, aching, or radiating. It often worsens with specific movements or weight-bearing activities and may affect one or both sides of the pelvis.
When Does Pelvic Girdle Pain Start?
PGP can develop at any point in pregnancy. Around 33–50% of women report symptoms by 20 weeks of gestation.
Why Does It Happen?
PGP is caused by a combination of physical and emotional factors, including:
Hormonal changes that affect ligament laxity
Altered joint mechanics and posture
Muscle imbalance or weakness
Emotional stress and fatigue
Perceptions or fears about pain and pregnancy
Pre- exisiting lumbopelvic injuries or dysfunction
Symptoms can vary day to day and are influenced by more than just physical changes.
What Makes It Worse?
You might notice pain during:
Standing on one leg (e.g. putting on pants)
Rolling in bed
Standing up from a chair
Walking long distances
Going up or down stairs
Lunges or single-leg exercises
These activities can aggravate the pelvic joints, especially if done repeatedly or without support.
Will It Get Worse as Pregnancy Progresses?
Not always! It’s a common myth that pelvic pain only gets worse. In reality, PGP can improve or even resolve during pregnancy—especially with the right support, movement strategies, and management tools.
7 Ways to Manage Pelvic Girdle Pain
1. Stay Active—Gently
Choose safe, pain-free movement that strengthens the hips, glutes, and core.
2. Stretch and Release
Use a spikey ball or try gentle glute and lower back stretches to ease muscle tension.
3. Modify Daily Movements
Sit to get dressed
Keep knees together when rolling in bed
Walk shorter distances more often
Avoid stairs when possible
4. Use Ice
Apply a cold pack to the affected joints for short-term relief.
5. Prioritise Rest and Stress Relief
Sleep and stress impact pain perception. Taking care of both can reduce symptoms.
6. Wear a Support Belt and/ or Medical Grade Compression
A pelvic support belt like the GRDL Pregnancy Belt can offload the pelvis and reduce pain during activity and rest and can also be used alongside medical grade compression garments, such as those from Everform Therapy, Continual Wear or TheRY designed to help support the musculoskeletal changes of pregnancy.
7. See a Pelvic Health Physiotherapist
A physiotherapist can provide tailored exercises, hands-on treatment, and advice to help you stay active and supported. The pelvic physiotherapists at Embrace Physio + Pilates assess, treat and manage pelvic girdle pain on a daily basis and will ensure you have the most evidence based and effective treatment plan specific to you. And, if you are concerned you’re at a higher risk of getting pelvic girdle pain in pregnancy we can also work to prevent it via early interventions and an emphasis on strength training.
Why Choose the GRDL Belt?
The GRDL Belt was created by an Australian Women’s Pelvic Health Physiotherapist (and mum of two!), Fiona Grouber, who saw the need for a better, more comfortable support option during pregnancy.
Features You’ll Love:
Neoprene- and latex-free for breathable, skin-friendly wear
Adjustable elastic straps for daily variations in comfort
Inclusive sizing for a wide range of body types
Custom-designed for pregnant bodies—not a repurposed sports belt
Freedom to move without compromising function
Whether you’re working, walking, or sleeping—GRDL gives your pelvis the support it needs.
You’re Not Alone
Pelvic Girdle Pain is common, but it’s also manageable. With the right tools and guidance, you can feel more in control of your pregnancy journey. A pelvic belt helps take pressure off your pelvis, supports your body as it changes, and allows you to keep doing the things that matter most.
Embrace Physio + Pilates also has a GRDL belt in clinic that you can try on, alongside ones from other brands, such as Belly Bands, to ascertain which may help you best during your pregnancy.
Order Your GRDL Belt today - www.grdlbelt.com.au
Follow GRDL on Instagram - Get tips, real stories, and expert advice: @grdlbelt and see our collaborative post with Embrace Physio + Pilates and our pelvic physiotherapist, Jessica Adams: @embrace.physio.pilates @physio.with.jess
Authors: Fiona Grouber & Jessica Adams, 2025