Pregnancy is a time of transformation—but for many Indian women, it also comes with unexpected discomforts that aren’t always addressed in prenatal classes or doctor visits. One of the most misunderstood and under-recognised issues is Pelvic Girdle Pain (PGP). While some discomfort in the hips or lower back is often dismissed as “normal,” PGP is a distinct and treatable condition that deserves proper attention.
If you’ve ever winced while turning in bed, limped while walking to the kitchen, or felt a sharp ache near your pubic bone while lifting your toddler, you might be experiencing pelvic girdle pain.
Let’s break it down—what causes it, how to differentiate it from general pain, and most importantly, what you can do about it as an Indian mother.
What Is Pelvic Girdle Pain (PGP)?
Pelvic Girdle Pain refers to pain in the joints and structures of the pelvic region, especially around:
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The symphysis pubis (the joint at the front of the pelvis)
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The sacroiliac joints (where the pelvis meets the spine at the back)
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The hip and groin region
This pain can range from a dull ache to sharp, stabbing discomfort that affects your ability to walk, climb stairs, or even turn in bed. Unlike general lower back pain, PGP affects the pelvic joints directly, and it tends to worsen with movement and weight-bearing activities.
How Common Is It?
According to a 2021 Indian study published in the Asian Journal of Obstetrics and Gynaecology, nearly 45% of pregnant women in urban India reported symptoms consistent with pelvic girdle pain, yet only 12% received targeted treatment or physiotherapy for it.
Causes of Pelvic Girdle Pain During Pregnancy
Understanding why PGP happens is the first step toward managing it.
1. Hormonal Changes (Primarily Relaxin and Progesterone)
During pregnancy, your body releases the hormone relaxin, which helps soften the ligaments in the pelvis to prepare for childbirth. This loosening can cause instability in the pelvic joints, leading to pain and dysfunction, especially in the later trimesters.
2. Joint Misalignment
As the uterus expands and weight shifts forward, the alignment of your spine, hips, and pelvis changes. Uneven stress on the joints causes inflammation and pain.
3. Muscle Imbalance
A weak core and pelvic floor, combined with overcompensating back or thigh muscles, leads to a tug-of-war in your pelvis. In India, this can be aggravated by daily squatting, floor-sitting, and bending postures during housework.
4. Prior Pelvic Injury or Twin Pregnancy
Women who have had a previous pelvic injury, multiple births, or are carrying twins may experience PGP more severely due to greater strain on the joints.
Symptoms of Pelvic Girdle Pain
Here’s how PGP typically presents:
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Pain in the front centre of the pelvis (pubic bone area), groin, or inner thighs
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Pain radiating to the lower back, hips, or buttocks
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A clicking or grinding sensation in the pelvic joints
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Pain that worsens while: walking (especially long distances), climbing stairs, turning in bed and getting in and out of vehicles.
Diagnosis and Medical Support
In India, many women hesitate to report this pain, fearing they'll be told it's “just part of pregnancy.” However, early diagnosis and management are crucial.
Your obstetrician may:
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Perform a physical assessment to pinpoint pain location
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Rule out urinary tract infections, preterm labour, or other conditions
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Refer you to a women’s health physiotherapist (now available in most cities like Bengaluru, Pune, Delhi, and Chennai)
Practical Tips for Managing Pelvic Girdle Pain During Pregnancy
Pelvic Girdle Pain can be disabling, but it can be effectively managed through intentional changes in posture, movement, lifestyle habits, and daily routines. Below is an expanded breakdown of specific actions Indian women can take, depending on their environment and physical demands.
1. Movement Modifications in Daily Life
a. Getting Out of Bed
Avoid jack-knifing—i.e., sitting up straight from a lying-down position, especially from your back. Its always better to roll onto your side first. Use your hands to push yourself up sideways into a seated position. Take a few seconds before standing up. This protects the sacroiliac joints and avoids uneven pelvic pressure, especially early in the morning when joints are stiff.
b. Sitting and Standing
Avoid low floor seating for prayers or meals and sudden transitions from sitting to standing without support. Sit on a firm chair with lumbar support, ideally with armrests to help push yourself up. When standing, place both feet flat and rise slowly using your thigh strength, keeping your knees slightly bent. If you're attending a function or religious ceremony where floor seating is required, carry a low wooden or plastic stool with back support, available in most local markets.
c. Climbing Stairs
Avoid fast climbing or carrying loads (e.g., water buckets, groceries) up stairs. Always use handrails for balance. Climb one step at a time. Lead with your stronger leg going up, and the weaker leg going down. Rest midway if it's more than a flight of stairs. For women in apartment buildings, use the elevator whenever possible—even if it's just for one or two floors.
d. Cooking Postures
PGP often worsens due to prolonged standing and bending in Indian kitchens.
Avoid: Standing in one position for more than 10–15 minutes. Bending over frequently to access floor-level containers or utensils. Squatting to wash vegetables or utensils.
Do This Instead:
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Place a tall stool or high chair in the kitchen so you can alternate between sitting and standing while prepping or stirring.
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Use a raised platform or shelf for commonly used kitchen items to avoid repeated bending.
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For sink work, elevate one foot onto a small stool while standing—this reduces pressure on the pelvic girdle.
2. Support Devices That Truly Help
a. Maternity Pelvic Belts
These are NOT regular abdominal belts. A proper pelvic girdle support belt: Wraps snugly around the lower pelvis (under the belly, not over it) Stabilises the sacroiliac and pubic joints Should be worn only during walking or prolonged standing, not while sitting or lying. Available online or through physiotherapists. In India, brands like Vissco, Tynor, and imported options like Serola offer specific belts for pelvic support.
b. Cushioned Seating
Use a doughnut-shaped or wedge cushion if you're sitting for long hours (at work or during travel). These help redistribute weight away from the pelvic center, relieving pressure on the pubic symphysis and sacrum. Add a firm rolled towel or lumbar pillow for back support. Ideal for women working from home or sitting during rituals, ceremonies, or travel.
c. Footwear
Indian women often wear flat, unsupportive slippers or sandals (like kolhapuris or rubber chappals), which offer zero shock absorption. It is better to switch to cushioned, arch-supporting sandals or slip-ons with soft soles or orthopaedic footwear from brands like Dr. Scholl, Sparx, Ortho+, or local orthotics shops. Avoid heels, even kitten heels, as they tilt the pelvis forward and strain the joints.
3. Targeted Exercises for Strengthening and Pain Relief
Always start under supervision by a prenatal physiotherapist. These exercises can be done at home once you’re confident.
a. Pelvic Tilts
Lie on your back with knees bent and feet flat. Tighten your abdominal and glute muscles, gently tilting your pelvis up. Hold for 5 seconds, release. This will strengthen the deep core. and stabilise pelvic joints and improves lower back alignment.
Alternative:
If lying on your back is uncomfortable, you can do standing pelvic tilts against a wall.
b. Side-Lying Leg Lifts
Lie on your side with a pillow between your knees. Keep the top leg straight and gently lift it upwards, then lower. Do 10 reps, rest, and repeat on the other side. This strengthens the hip abductors and stabilises the pelvis.
c. Cat-Cow Stretch
Get on all fours (hands under shoulders, knees under hips). Arch your back (like a cat), then dip your spine and look up (cow pose). Breathe deeply during the transitions. This releases stiffness from the pelvic and lower back areas. and improves spinal alignment.
d. Kegels
Tighten pelvic floor muscles as if you’re stopping the flow of urine. Hold for 5–7 seconds. Release. Repeat 10 times, twice daily. It has immense benefits as it strengthens pelvic support and prevents leakage and reduces strain on pelvic organs.
4. Rest Smartly—Not Excessively
Contrary to popular belief, complete bed rest is not advisable for PGP. Problem with excess rest is that it weakens already compromised muscles and leads to further joint instability.
Instead: Rest in side-lying position with a pillow between your knees and ankles. Use a pregnancy U-shaped or C-shaped body pillow to maintain hip alignment. Change positions every 30–40 minutes to prevent stiffness. If you are expected to attend lengthy religious ceremonies or family events, plan for regular breaks and ask for a comfortable chair or cot instead of sitting on the floor.
5. Ayurveda and Home Remedies (Supportive Only)
Warm Oil Massage:
Gentle massage using warm sesame or coconut oil on the lower back and hips can promote circulation and muscle relaxation. Avoid vigorous kneading or deep pressure.
Sitz Baths:
Soak your lower body in warm water with a pinch of haldi (turmeric) or rock salt for 10–15 minutes. Best done after a tiring day or evening cooking session.
Natural Laxatives to Prevent Constipation:
Soaked raisins, warm water with a teaspoon of triphala at night (only if advised by your doctor, cooked papaya or soaked figs are natural laxatives. Preventing constipation is critical as straining worsens pelvic floor stress.
6. Family Involvement and Emotional Boundaries
In joint families, many Indian women hesitate to voice physical pain. Cultural expectations may discourage "complaining," especially around elder women who had pregnancies without support.
Practical Steps:
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Involve your spouse in your physiotherapy sessions or prenatal consultations so they understand your condition better.
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Share medical literature or videos with family to explain PGP is a diagnosable condition, not a luxury complaint.
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Delegate tasks like lifting laundry baskets, washing floors, or standing for long cooking hours.
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Invest in small kitchen aids: chopping tables, elevated dish racks, back-support stools.
7. Professional Help You Can Seek in India
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Women’s Health Physiotherapists: Located in multispecialty hospitals or independent clinics in urban cities. Many also offer online consultations.
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Prenatal Yoga Experts: Certified trainers trained in therapeutic modifications for pelvic instability.
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Home Visit Services: Available through apps like Portea or Practo in metros for physiotherapy sessions at home.
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Support Groups: Platforms like House of Zelena's WhatsApp community offer peer support and access to professional advice.
Final Takeaway
Pelvic Girdle Pain during pregnancy is real, valid, and manageable. Indian mothers carry not just physical but cultural expectations on their shoulders during pregnancy. But with informed choices, small adaptations, and the right support, you don’t have to suffer in silence.
By tuning into your body, making conscious changes in daily habits, and seeking timely care, you can reclaim mobility, strength, and confidence—no matter which trimester you are in.