Pelvic Girdle Pain Exercises: Gentle Moves and Tips

Turning over in bed feels like a major operation. Getting one leg into your jeans makes you wince. Climbing the stairs at home has become something you plan around. If that sounds like your pregnancy, or the months since your baby arrived, you may be dealing with pelvic girdle pain, often called PGP or SPD. It is common, it is real, and there is a lot you can do to make daily life easier. In this post I share general information on pelvic girdle pain exercises and gentle movement, everyday tips that many women find helpful, and why getting a physio referral through your midwife or GP matters more than anything you read online, including this.

Important: I am a personal trainer, not a physiotherapist or midwife. Pelvic pain in pregnancy or after birth should always be checked by your midwife, GP or a pelvic health physio before you start an exercise plan.

What is pelvic girdle pain?

Pelvic girdle pain is pain in the joints of the pelvis. It can be felt at the front over the pubic bone, at the back around the sacroiliac joints, in the hips, groin, lower back or down the thighs. A patient leaflet from Cambridge University Hospitals NHS Trust on PGP in pregnancy says it affects around one in five pregnant women. The same leaflet notes that the pelvis remains strong and stable, and that sensitive nerves and protective muscle tension are part of why movement can hurt.

Common signs include pain when:

• Walking, especially longer distances
• Standing on one leg, for example getting dressed
• Going up or down stairs
• Turning over in bed
• Opening your legs wide

Why a physio referral matters

The single most useful thing you can do is ask your midwife or GP about a referral to a pelvic health or women’s health physiotherapist. A physio can assess which movements bother you and give you exercises that suit your stage of pregnancy.

Ask sooner rather than later. If pain continues after your baby is born, the CUH leaflet suggests asking for physio input if it has not settled within around two weeks of birth.

Everyday tips that many women find helpful

These come from NHS patient guidance and are worth trying while you wait for a physio appointment:

• Keep your knees together when getting in and out of the car or bed. Swing your legs together as one unit.
• Roll over with knees together, or squeeze your bum as you turn. A pillow between your knees when lying on your side helps many people.
• Take stairs one at a time, leading with the less painful leg going up and the more painful leg going down.
• Sit down to get dressed rather than standing on one leg.
• Avoid carrying a toddler on one hip. Ask for help, or hold them close and centred.
• Spread out chores. Hoover one room a day, use online shopping, and avoid pushing a heavy trolley.

Gentle pelvic girdle pain exercises to discuss with your physio

Staying active within comfortable limits is usually encouraged. These are gentle options that are commonly included in NHS PGP leaflets. Only do them if your midwife or physio is happy, and stop any that increase your pain. Move slowly and keep the range small.

1. Pelvic floor squeezes

Squeeze and lift as if stopping a wee and holding in wind. Do 10 quick squeezes, then work towards 10 slow holds of up to 10 seconds. Spread through the day.

2. Deep tummy draw-in

Sitting or on hands and knees, breathe in, then as you breathe out gently draw your lower tummy towards your spine. Hold for a few seconds while breathing normally. Repeat 5 to 10 times.

3. Pelvic tilts

Sitting on a chair or standing with your back against a wall, gently tilt your pelvis forward and back, flattening and then arching your lower back a little. 10 slow tilts.

4. Cat arch on hands and knees

On all fours, gently round your back towards the ceiling, then return to a neutral back. Do not let your back sag. 5 to 8 slow reps. Skip it if kneeling hurts your pelvis.

5. Standing side bend against a wall

Stand side-on to a wall and gently lean away, sliding your hand down your leg, then return. 5 each side.

6. Short, frequent walks

Several 10-minute walks in supportive shoes are usually kinder than one long one. Slow down and take smaller steps if needed.

Swimming can also help, but breaststroke legs often aggravate PGP. Front crawl or backstroke legs, or a float between your knees, are often more comfortable.

Movements that often aggravate PGP

• Wide-legged squats or lunges
• Single-leg exercises like step-ups
• Jumping, running or anything high impact
• Breaststroke kick
• Heavy lifting, or lifting while twisting

If something hurts during or after, stop and check with your physio.

After your baby is born

For many women PGP eases after birth, but not for everyone. Have your postnatal check with your GP, usually around 6 to 8 weeks after birth, before returning to exercise, and mention any ongoing pelvic pain. The NHS explains what to expect at your 6-week postnatal check. If you had a caesarean as well, my guide to post C-section exercises week by week covers that recovery. Pelvic floor work is useful at every stage, and my guide to pelvic floor exercises for mums has a simple daily routine.

Where a bootcamp class fits

Honestly, a bootcamp is not the place to manage active pelvic girdle pain. Physio first. But once your pain has settled and your physio or GP is happy for you to return to general exercise, a small class can help you rebuild strength gradually. In my classes every exercise has an easier option, and I am happy to avoid wide stances and single-leg work if they still bother you. My SYP Unlock hip and back mobility class can be a gentle starting point once you have been cleared. If you are still pregnant, my post on pregnancy exercise classes explains what to look for.

FAQs

Can exercise make pelvic girdle pain worse?

Some movements can, especially wide stances, single-leg work and high impact. Gentle, pain-free movement is usually encouraged. A physio can tell you which exercises suit you.

How do I get a physio for pelvic girdle pain?

Ask your midwife or GP for a referral to a pelvic health physiotherapist. Some NHS areas also accept self-referrals, so ask your maternity team what is available locally.

Does pelvic girdle pain go away after birth?

For many women it improves after the baby is born, but a smaller number have ongoing symptoms. If pain has not eased in the weeks after birth, ask for a physio referral.

Book your first class

When your physio or GP is happy for you to get back to general exercise, I would be glad to help you rebuild at a pace that suits you. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, max 10 people, £15 a class, with easier options for every move. Book your £15 class here or call or WhatsApp me on 07301 512215 to tell me about your pelvis first. If you would prefer careful one-to-one coaching around pain or injury, see my injury-safe personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.