About pelvic pain
Many women experience pain in their lower back and pelvis during pregnancy. For most women, the pain goes away after giving birth. The pain is usually located in the lower back, extending down through the sacrum, sometimes radiating into the buttocks and down the thigh. Some women also experience pain in front of the pubic bone area, while others feel pain both in front and in the back.
Some women only experience mild pains while the pain is felt more severely by others. For some women it is a familiar pain that is compounded during pregnancy, while for others the pain is completely new. For some women, the pain is so severe that they need to take sick leave.
We do not yet know the exact causes of pelvic pain during a pregnancy. Two of the suspected causes are hormonal changes and changes to posture. The body’s center of gravity shifts as the stomach grows and the muscles of the body try to compensate for this change, which may cause muscle tightness and pains.
Many of these pains can be prevented or reduced considerably. Speak with your doctor or the midwife if you have pelvic pains or general joint and muscles pains. They can advise you on how to best manage the pain and can refer you to a physiotherapist who can help you with exercises and guidance, for example.
What you can do yourself
How to deal with pelvic pain
The following advice has been helpful to many women:
- Make sure to stay physically active but respect your pain.
- Work out and do the exercises you like. There should, however, be no pain when you do so. Water workouts, gymnastics, yoga or pilates for pregnant women are recommendable.
- Put equal weight on each leg when standing.
- Swing both arms when walking.
- Keep things close to your body when lifting and carrying.
- If getting into a car is painful or difficult, it can be helpful to sit on something slippery (e.g. a plastic bag or sliding sheet) so you can turn into the correct position.
- Use a shoe that fits snuggly.
- A sliding sheet or satin pyjamas/sheets can help if you feel pain when changing positions in bed.
- Put a pillow between your legs for extra support when lying on your side. It can also be helpful to use pillows and duvets to support your body when lying down.
- Taking walks or going for a bike ride are good forms of exercise.
- Rest when you can.
Proper posture
It is important to have good posture when standing. Stand with equal weight on both legs. Straighten your back, stretch your neck and pull in your stomach a little bit. If your stomach feels heavy, clench your pelvic floor and stomach muscles.
Learn more
Exercises for pregnant women
Hvidovre Hospital has a list of exercises for pregnant women on its website (in Danish but includes pictures). You can also find the exercises by holding your smartphone camera over this QR code:
Water exercises for pregnant women
Hvidovre Hospital has a list of water exercises for pregnant women on its website (in Danish but includes pictures). You can also find the exercises by holding your smartphone camera over this QR code: