Pain guide · Hip pain

Pelvic girdle pain (SPD) in pregnancy and after birth: what helps, exercises and when to get help

Pelvic girdle pain (PGP), once called symphysis pubis dysfunction (SPD), is pain in the joints of the pelvis in pregnancy or after birth: at the pubic bone, across the back of the pelvis, or into the groin and thighs. It affects up to 1 in 5 pregnant women. It isn't harmful to your baby, most women can still have a vaginal birth, and it's treatable.

This guide goes further than the section in our pregnancy guide: everyday changes, exercise and support belts and what the evidence says about them, how PGP differs from pregnancy back pain, tips for the birth, recovery afterwards, the signs to call your midwife, and a gentle plan that keeps both sides even, with a 3D demo of every exercise.

3-stage exercise plan When to get help 32 sourcesUpdated 21 October 2026

When to get help first

Exercise is for pain that has been checked or is clearly mild and settling.

Get urgent medical help if

Call 999 or go to A&E if you have back or pelvic pain and you lose feeling in one or both legs, your bottom or your genitals, or you have new trouble controlling your bladder or bowels.
Contact your GP or midwife urgently if you have back pain in the second or third trimester (it could be a sign of early labour), or back pain with a fever, bleeding from your vagina, pain when you pee, or pain under your ribs on one or both sides.
Call your midwife or maternity unit straight away for vaginal bleeding, fluid leaking from the vagina, regular painful tightenings, a change in your baby's movements, a high temperature, a severe headache, problems with your vision, or sudden swelling of your face, hands or feet.
Throbbing or cramping pain and swelling in one leg, usually the calf or thigh: ask for an urgent GP appointment or get help from NHS 111, or call your maternity unit. With breathlessness or chest pain, call 999 and don't drive yourself. Moving much less because of PGP raises the risk of a clot.
Sudden, severe hip or groin pain, or being unable to put weight on a leg, especially late in pregnancy: get help the same day. A rare thinning of the hip bone in pregnancy (transient osteoporosis) or a fracture needs a scan.
After the birth: severe pain at the pubic bone that started during the birth or in the first days after it, especially if you can't walk or take weight, the pelvis feels as if it's giving way, or you have trouble peeing. Tell your midwife or maternity team the same day: rarely, the joint at the front separates.

See a doctor or physiotherapist if

Call your midwife or GP if you have pelvic pain and it's hard for you to move around, it hurts to get out of a car or turn over in bed, or it's painful going up or down stairs.
Symptoms that haven't improved within a week or two, or that stop you doing everyday things: ask your midwife, GP or physiotherapist for help. Some NHS pelvic health services let you refer yourself.
Pain that is causing you a lot of distress, or low mood: tell your midwife or GP.
After the birth, if you're still in pain or still need painkillers, ask for a physiotherapy referral. One NHS service suggests getting in touch if there's no improvement 6 weeks after the birth; another, if pain hasn't settled within 2 weeks.
Sudden, severe low back or buttock pain when you stand or walk in the first weeks after the birth: get it checked. A stress fracture at the base of the spine (the sacrum) is rare, but it shows on a scan.

Understand it

What it isStrong evidence

The pelvis is a ring of bones joined by the two sacroiliac joints at the back and the symphysis pubis at the front. PGP is pain in and around these joints in pregnancy or after birth. The NHS describes pain over the pubic bone at the front in the centre, across one or both sides of the lower back, in the area between the vagina and anus, and spreading to the thighs, sometimes with clicking or grinding. SPD is the old name; PGP is now the umbrella term.

A European guideline defines it as pain between the top of the back of the pelvis and the fold of the buttock, especially near the sacroiliac joints, with or without pain at the front. It notes that PGP shortens how long you can stand, walk and sit.

Sources 1, 2, 3, 4

Why it happensEmerging evidence

Usually a mix of things: the pelvic joints moving unevenly, changes in how the tummy, hip, back and pelvic floor muscles work, an old injury, and sometimes the baby's position. The Pelvic, Obstetric and Gynaecological Physiotherapy group (POGP) says only a small number of women have pain caused by pregnancy hormones.

A Cambridge NHS leaflet adds that the pelvis remains strong and stable in pregnancy and birth, and that pregnancy can turn up the volume on the nervous system, so pain can feel stronger. The causes are still debated.

Sources 2, 5, 4

Who gets itStrong evidence

Up to 1 in 5 pregnant women, to some degree. In three large studies that confirmed it by examination, 16% to 20% of pregnant women had it at any one time, and POGP's guidance for professionals puts severe pain and disability at 5% to 8%. It often starts around 18 weeks and peaks between 24 and 36 weeks, though it can start at any point in pregnancy or in the weeks after the birth.

Risk factors include earlier low back or pelvic pain, a previous pelvic injury, PGP in an earlier pregnancy, a physically demanding job, having had more than one baby, being overweight and very flexible joints (hypermobility). The contraceptive pill, height, smoking, age, breastfeeding and the time since your last pregnancy don't seem to matter.

Sources 1, 3, 4, 6, 7, 8, 2

How it differs from back pain in pregnancyEmerging evidence

A systematic review found that PGP and pregnancy low back pain behave as two separate problems. Of all back and pelvic pain in pregnancy, about half is PGP, a third is low back pain, and a sixth is both. Where it hurts is the main clue: PGP sits below the top of the back of the pelvis, in the buttock or at the pubic bone, while low back pain sits higher, in the spine. PGP is brought on by standing on one leg, turning over in bed, stairs and moving the legs apart.

Having both is the hardest: in a Swedish study of 313 pregnant women, those with both had the worst pain, function and health. The NHS back pain in pregnancy page covers back pain on its own.

Sources 9, 4, 10, 1, 2, 11

How it's recognisedStrong evidence

The Royal College of Obstetricians and Gynaecologists (RCOG) says to tell your midwife or doctor about your pain, and that you should be offered an appointment with a physiotherapist. Diagnosis is by examination: the European guideline recommends pain provocation tests, such as pressing along the thigh with the hip bent (the thigh thrust test), and a test of lifting a straight leg while lying down. It doesn't recommend X-rays or other scans to diagnose PGP, and keeps magnetic resonance imaging (MRI) for warning signs.

A clinician will also think about a urine or other infection, a problem in the lower back, and tightenings or early labour.

Sources 3, 4, 6

What scans mean, and separation of the jointEmerging evidence

The summary of a StatPearls chapter (an online medical reference) says the joint at the front normally widens a little in pregnancy, by 2 to 3 mm, that a gap of more than 1 cm is considered abnormal, and that true separation around the birth is rare, at 1 in 300 to 1 in 30,000 births. Separation shows up as severe pain and difficulty walking within hours to days of the birth. Otherwise, scans are rarely needed; if pain isn't settling after the birth despite physiotherapy, an X-ray standing on one leg, an ultrasound or an MRI may be considered.

POGP lists 'split pelvis', 'separated or displaced joints' and 'dislocated pelvis' among the misleading terms that add to anxiety. A Cambridge NHS leaflet puts it plainly: the pelvis remains strong and stable.

Sources 12, 2, 6, 5

How it usually goesEmerging evidence

POGP says that with the right advice early, it can usually be managed well, and having some symptoms doesn't mean you'll automatically get worse. Some women find it very hard: in one analysis, 8% of women with pregnancy back and pelvic pain were severely disabled.

After the birth it usually settles quickly: about 7% still have it in the first 3 months. In a Danish study of women with PGP confirmed by examination, 62.5% were pain-free within a month of the birth and 8.6% still had pain at 2 years. Those with pain only at the front had all recovered by 6 months, while 21% of those with pain in all three joints still had it at 2 years. RCOG says around 1 in 10 women have ongoing pain. It often comes back in a later pregnancy, though not necessarily as badly.

Sources 2, 9, 4, 13, 3

What helps, and how strong the evidence is

Advice and everyday changesEmerging evidence

Every source agrees on the basics: stay active but avoid what makes the pain worse, rest when you can, sit down to dress, keep your knees together getting in and out of the car and turning over in bed, sleep with a pillow between your knees, take stairs one at a time, and avoid standing on one leg, heavy lifting and pushing heavy trolleys. RCOG adds changing position at least every 30 minutes. No trial has tested these lists; they're the consistent advice of health services and specialist physiotherapists.

Sources 1, 2, 3

Exercise in pregnancy: it eases pain, but doesn't stop it startingEmerging evidence

A Cochrane review of 34 trials (5,121 women) found that an 8- to 12-week exercise programme cut the number of women reporting low back and pelvic pain together by about a third (moderate-quality evidence), and reduced sick leave for it. For pelvic pain on its own, group exercise with information didn't change how many women reported it (low-quality evidence).

A 2019 meta-analysis of 32 studies (52,297 women) found exercise didn't stop back or pelvic pain starting, but made it less severe in pregnancy and soon after the birth. A 2026 meta-analysis of 31 trials found exercise was no better than standard care in the short term, but was at 6 to 12 weeks (moderate certainty). In a Swedish trial of 386 women, 6 weeks of stabilising exercises added to standard care eased pain a little more than standard care alone, and acupuncture more again. A European guideline recommends exercise tailored to the person in pregnancy.

Sources 14, 15, 16, 17, 4

Physiotherapy and support belts: mixed evidenceMixed evidence

NICE (the National Institute for Health and Care Excellence) says to consider referral to physiotherapy for exercise advice, a non-rigid support belt, or both. It based the belt advice on one trial of moderate quality, and made only a weak recommendation.

Three readings of the belt evidence sit side by side. That trial (105 women) found a non-rigid belt with information eased pain more than home stabilising exercises with information, or information alone, at 3 and 6 weeks; its abstract also reports better disability scores, but NICE's review judged the belt made no difference to daily function. A 2025 meta-analysis of 7 studies found pain fell by about 20 points out of 100, with a margin of error that included no effect, and disability barely changed; it rated the certainty low to very low.

In a pilot trial of 20 women with pubic pain, a flexible belt eased pain more than a rigid one and was preferred. The European guideline found no evidence for a belt on its own and suggests trying one for short periods. So a belt may help some women with some activities, ideally fitted with a physiotherapist's advice and alongside exercise.

Sources 18, 19, 20, 21, 4

Hands-on treatment, acupuncture and pain reliefMixed evidence

NICE found too little evidence that hands-on (manual) therapy alone helps, and mixed, poor-quality evidence for acupuncture. The European guideline found no trials of manipulation and suggests trying it only for a few sessions to see whether it helps, while single studies in the Cochrane review suggested acupuncture may ease pelvic pain more than usual care. POGP and RCOG list manual therapy, acupuncture, a TENS machine (transcutaneous electrical nerve stimulation, used as your physiotherapist advises in pregnancy), warmth, water exercise, a belt and crutches among the options.

Paracetamol is safe in pregnancy and may help if you take it regularly. Stronger painkillers are your doctor's decision, and anti-inflammatory painkillers such as ibuprofen are usually avoided in pregnancy.

Sources 18, 4, 14, 2, 3

Labour and birthEmerging evidence

Most women with PGP can have a vaginal birth. RCOG says a caesarean won't normally be needed for PGP: there's no evidence it helps, and it may slow your recovery. Induction isn't normally needed for PGP either. A birthing pool can take weight off the joints, and keeping your knees within a pain-free range protects them (see the birth plan tips below).

Sources 1, 3, 2

After the birth: stabilising exercise helpsEmerging evidence

In a Norwegian trial of 81 women with PGP after pregnancy, 20 weeks of physiotherapy focused on specific stabilising exercises (the deep trunk muscles first, then the larger hip, back and trunk muscles) led to lower pain and more than halved disability, compared with physiotherapy without them, after treatment and at a year. Differences remained at 2 years but disappeared once the 1-year scores were allowed for. The European guideline recommends a stabilising programme tailored to the person after the birth.

A 2025 meta-analysis of 37 studies found exercise after the birth, including trunk strengthening, eased back and pelvic pain by about 2 points out of 10 (moderate certainty). In 84 women with pain at the back of the pelvis after birth, a lumbar support and a pelvic belt both eased pain and disability over 4 weeks more than a leaflet, the lumbar support more so. In a Japanese trial, supervised exercise from late pregnancy to a month after the birth lowered disability at 1 month but not at 3, and adding a belt made no difference.

Sources 22, 23, 4, 24, 25, 26

How much pain is OK while you exercise?

No increase in pelvic painEmerging evidence

In pregnancy, POGP advises being as active as possible while keeping pain-free and avoiding activities that aggravate the pain, and the NHS says keep active but avoid doing things that make the pain worse. A Cambridge NHS leaflet adds: concentrate on the activities that don't aggravate it.

In practice (our reading): an exercise is fine if your pelvic pain doesn't rise during it and isn't worse later that day or the next morning. That's stricter than the hip pain guide's up to 5 out of 10, because the advice is to avoid aggravating PGP, not to train through it. Ordinary muscle tiredness is fine.

If one-legged or wide-legged moves bring on pain at the pubic bone, or turning in bed hurts after a session, shrink the range, keep your knees closer together, or swap the move. After the birth, painkillers can mask pain, so take care with activities that hurt before the birth until you've stopped taking them, and stop for pain, heaviness, leaking or more bleeding.

Sources 2, 1, 5, 27

The exercise plan: 3 stages

Start at the first stage. Each move opens a full guide with a 3D demo.

Stage 1

Settle: gentle, even and daily (in pregnancy)

Keep moving without stirring it up, using the everyday changes below, and practise the deep tummy and pelvic floor muscles that support the pelvis. Keep everything even on both sides, with your knees no wider than your hips, and limit time flat on your back after the first trimester. A physiotherapist can tailor this, and NICE suggests a referral. Doses are NHS leaflets' where marked; the rest are editorial.

Pelvic floor exercise (Kegel) demonstrated on the 3D figure

3D demoPelvic floor exercise (Kegel)Beginner · No equipment

10 slow squeezes held up to 10 s and 10 quick squeezes, 3 times a day · An NHS leaflet's dose

Side-lying tummy draw-in demonstrated on the 3D figure

3D demoSide-lying tummy draw-inBeginner · No equipment

Hold 10 s, 3 times, 3 times a day · An NHS leaflet's dose. You can also do it sitting or standing

Harder: Bird dog, one limb at a time

Standing pelvic tilt demonstrated on the 3D figure

3D demoStanding pelvic tiltBeginner · No equipment

10 slow tilts, several times a day · An NHS leaflet's dose

Harder: Half lord of the fishes (Ardha Matsyendrasana)

Cat stretch (rounded-back hold) demonstrated on the 3D figure

3D demoCat stretch (rounded-back hold)Beginner · No equipment

10 slow rounds, holding each for a few seconds · Come back to a flat back each time rather than letting it sag: the NHS back exercise for pregnancy

Harder: Overhead lat stretch at a bench (elbows on the bench)

Treadmill walking demonstrated on the 3D figure

3D demoTreadmill walkingBeginner · Cardio machine

A short walk every day, if it doesn't increase your pain · A slower pace or a shorter stride often helps. Swimming counts: front crawl or backstroke if breaststroke hurts

Harder: Treadmill jogging

Move on when: Daily activities are no more painful, and the next morning is no worse.

Follow along: a timer, a cue and the next move, one step at a time.

Stage 2

Build strength in even positions (in pregnancy, 2 to 3 times a week)

Keep the hips, trunk and upper body strong for daily tasks and for carrying a baby, within the pain rule. Doses are editorial, in line with our pregnancy guide.

Sit to stand from a chair demonstrated on the 3D figure

3D demoSit to stand from a chairBeginner · A bench or box

2 to 3 sets of 8 to 10 · Feet hip-width apart, rising and sitting evenly through both legs

Harder: Bodyweight squat

Bird dog, one limb at a time demonstrated on the 3D figure

3D demoBird dog, one limb at a timeBeginner · No equipment

5 to 8 each side, with a 3 to 5 s hold

Harder: Bird dog

3D demoClamshellBeginner · No equipment

2 sets of 10 each side, small range · A pillow under the bump. Skip it if opening the knee brings on pubic pain

Harder: Lateral band walk

3D demoWall sitBeginner · A wall

2 to 3 holds of 20 to 30 s, shallow · Breathe throughout

Easier: Straight-leg raise · Harder: Spanish squat (band squat hold)

Wall push-up demonstrated on the 3D figure

3D demoWall push-upBeginner · A wall

2 to 3 sets of 8 to 12

Harder: Push-up

3D demoBand rowBeginner · A band + An anchor point

2 to 3 sets of 10 to 12

Harder: Supported single-arm dumbbell row

Move on when: Carry on until the birth, and drop back to stage 1 during a flare.

Follow along: a timer, a cue and the next move, one step at a time.

Stage 3

After the birth: rebuild (from the first days, as you feel able)

Pelvic floor and deep tummy muscles first, with walking; then stabilising and strength work, as in the trial that helped after pregnancy. Low-impact exercise from about 6 weeks, and running or other impact from at least 3 months, once walking, hopping and jogging on the spot cause no pain, heaviness or leaking. After a caesarean, follow the timings in our postpartum guide. Doses are POGP's where marked; the rest are editorial.

3D demoPelvic floor exercise (Kegel)Beginner · No equipment

10 long squeezes held 10 s, and quick squeezes, at least 3 times a day · POGP's dose after birth

3D demoSide-lying tummy draw-inBeginner · No equipment

Hold up to 10 s, up to 10 times

Harder: Bird dog, one limb at a time

Pelvic tilt into bridge demonstrated on the 3D figure

3D demoPelvic tilt into bridgeBeginner · No equipment

The tilt first: hold 3 s, up to 10 times, 3 times a day; then roll up into a bridge once that's easy · POGP's dose

Harder: Glute bridge

Supine heel slide demonstrated on the 3D figure

3D demoSupine heel slideBeginner · No equipment

Up to 10 each side, 3 times a day · POGP's dose

Harder: Hip windshield wipers

3D demoKnee foldBeginner · No equipment

2 sets of 5 to 10 each side, every other day · POGP's dose

Easier: Supine heel slide · Harder: Dead bug heel taps

Knee side plank demonstrated on the 3D figure

3D demoKnee side plankBeginner · No equipment

2 holds of 15 to 20 s each side · From about 6 weeks, then add bird dogs and sit-to-stands

Harder: Side plank

Move on when: Daily life with your baby is comfortable. Then build towards our postpartum guide's plan and, from at least 3 months, running if you want to.

Follow along: a timer, a cue and the next move, one step at a time.

What to change for now

Everyday changes that help

From the NHS, POGP and RCOG:

Sit down to get dressed and undressed, and avoid standing on one leg.
Keep your knees together getting in and out of the car: sit first, then swing both legs in.
Turn over in bed with your knees together and a pillow between them, or roll via your hands and knees.
Take stairs one at a time: less painful leg first going up, more painful leg first coming down.
Carry things in front or in a rucksack, not on one hip or in one hand.
Avoid heavy lifting, vacuuming and pushing heavy trolleys, and accept help.
Change position at least every 30 minutes, and sit evenly on a firm chair rather than cross-legged, twisted or on the floor.
Wear supportive shoes, and try a shorter stride or a slower pace if walking hurts.

Sources 1, 2, 3

Turning in bed (written steps)

The 3D figure can't show this, so here are the steps from POGP and an NHS leaflet.

1. Lie on your side with a pillow between your knees.
2. Bend both knees and keep them together.
3. Gently squeeze your buttocks.
4. Roll over in one piece, knees together, or turn via your hands and knees.

Sources 2, 5

Sitting pelvic tilt (written steps)

Two NHS leaflets use this one. Stop if it brings on pain.

1. Sit tall on a firm chair or a birth ball, feet flat, hips level with or a little higher than your knees.
2. Rock your pelvis forward so your low back arches a little.
3. Rock it back so your low back flattens.
4. Repeat slowly, 10 times.

Sources 5, 28

Planning for the birth

Before labour, ask your physiotherapist, midwife or birth partner to measure how far apart your knees can go without pain (your pain-free range), lying on your back or sitting on the edge of a chair. Write it, and the positions that suit you, in your birth plan. Keep within that range during labour, especially if you have an epidural, and if your feet need to go up in stirrups, ask for both legs to be lifted together. Upright positions, kneeling and all-fours often suit; lying on your back or sitting propped up can strain the pelvis.

Sources 2, 1

After the birth

Keep using any walking aids you were given until the pain settles. Feed your baby sitting well supported, change nappies at waist height, and carry your baby in front rather than on one hip. Ask for physiotherapy if you're still in pain or still need painkillers.

Sources 3, 2

Positions to swap, and why

Habit or position	Why it matters	Instead
Standing on one leg, for example to get dressed	It loads one side of the pelvis and brings on PGP.	Sit down to dress, and stand with your weight even on both feet.
Getting in and out of the car with your knees apart	Moving the legs apart brings it on.	Sit first, then swing both legs in together.
Step-ups, and lots of stairs	They load one leg at a time.	Sit-to-stands with your feet hip-width apart; take stairs one at a time and plan trips.Try: Sit to stand from a chair
Split squats and lunges	Split and one-legged stances bring on PGP, as the move's own caution says.	Shallow wall sits with your feet hip-width apart.Try: Wall sit
Wide-legged poses such as goddess pose	Moving the legs wide apart brings it on, and so can the breaststroke kick.	Keep your knees no wider than your hips; in the pool, front crawl or backstroke.Try: Sit to stand from a chair
Sitting cross-legged, as in easy pose	Uneven or wide positions bring it on, and so do sitting twisted or on the floor.	Sit evenly on a firm chair with your feet flat, and change position at least every 30 minutes.
Carrying a toddler on one hip, or a bag in one hand	It loads one side of the pelvis.	Carry in front or use a rucksack, and split the load.
Heavy lifting, vacuuming and pushing heavy trolleys	These aggravate it.	A smaller trolley or online shopping, one room at a time, and accept help.
Long spells flat on your back after the first trimester	Our pregnancy guide advises against it, and so do the moves' own cautions.	Side-lying, all-fours and sitting versions.Try: Side-lying tummy draw-in
Starting a new high-impact sport	POGP advises against it in pregnancy.	Walking within comfort, swimming or pregnancy Pilates.Try: Treadmill walking

Routines to follow

Pregnancy Pilates workout (no lying on your back)

A 20-minute Pilates workout for any trimester: seated, standing, all-fours and side-lying moves, with no lying on your back or front and no jumping.

20 minBeginner15 movesA wall, A bench or box

Pregnancy strength workout (no lying on your back)

A 30-minute strength workout for any trimester with dumbbells and a band: squats, rows, hinges, presses and side-lying hip work, none on your back.

30 minBeginner14 movesA dumbbell, A bench or box

Daily pelvic floor workout

A 5-minute daily pelvic floor workout for women and men: slow holds and quick squeezes, three times a day, with how to find the right muscles.

5 minBeginner2 movesNo equipment

Postnatal exercises

A gentle 25-minute routine for the first weeks after birth: pelvic floor, breathing, tummy and hip exercises on the floor, sit-to-stands and a walk.

25 minBeginner12 movesA bench or box, Cardio machine

Easy cardio workout

A steady 30 to 45 minute cardio session at talk-but-not-sing pace: walk, cycle, row or cross-train, counting toward weekly activity guidelines.

40 minBeginner3 movesCardio machine, A wall

More moves for this area

Questions people ask

What is pelvic girdle pain (SPD)?

Pain in the joints of the pelvis in pregnancy or after birth: at the pubic bone, across the low back near the dimples, between the vagina and anus, or into the thighs. SPD is the old name. It affects up to 1 in 5 pregnant women and isn't harmful to your baby.

What does it feel like?

Pain that's worse when you walk, climb stairs, stand on one leg (such as when dressing), turn over in bed or move your legs apart (such as getting out of a car), sometimes with clicking or grinding. It can be on one side or both, and can spread into the buttocks or thighs.

How is it different from back pain in pregnancy?

PGP is lower: at the back of the pelvis, in the buttock or at the pubic bone, and it limits standing, walking and sitting. Pregnancy back pain sits higher, in the lower spine. Some women have both, which tends to be harder to live with.

What exercises help?

Gentle, even exercise within comfort: pelvic floor and deep tummy exercises, pelvic tilts, all-fours exercises, sit-to-stands with your feet hip-width apart, and short walks. Exercise in pregnancy makes back and pelvic pain less severe, and a physiotherapist can tailor it to you.

What should I avoid?

Standing on one leg, wide or uneven stances, lunges and step-ups, sitting cross-legged or twisted, heavy lifting, pushing heavy trolleys, carrying a toddler on one hip, and lots of stairs. Keep your knees together getting in and out of the car and turning over in bed.

Does a support belt help?

It may ease pain for some women, especially for short periods, but the evidence is mixed and of low certainty. NICE suggests considering a non-rigid belt alongside physiotherapy advice, and in a small trial a flexible belt was more comfortable than a rigid one.

Can I have a vaginal birth?

Yes, most women with PGP can. Write it in your birth plan, find comfortable positions, consider a birthing pool, and keep your knees within your pain-free range, especially with an epidural. A caesarean isn't normally needed for PGP.

How long does it last after the birth?

Most women improve within weeks to months: about 7% still have it in the first 3 months, and around 1 in 10 have ongoing pain. Keep using any aids until the pain settles, and ask for physiotherapy if it doesn't.

What exercises help after the birth?

Start with pelvic floor and deep tummy exercises and walking, then build up stabilising and strength work. In a trial, 20 weeks of specific stabilising exercise after pregnancy reduced pain and more than halved disability.

Will I get it again in my next pregnancy?

It often comes back, but not necessarily as badly, especially if it's managed early. Keep up your pelvic floor, tummy and hip exercises between pregnancies, and ask for physiotherapy early next time.

Can I take painkillers?

Paracetamol is safe in pregnancy and may help if you take it regularly, and your doctor will discuss anything stronger. Anti-inflammatory painkillers such as ibuprofen are usually avoided in pregnancy.

When should I call my midwife?

If it's hard to move around, getting out of the car or turning over in bed hurts, or stairs are painful. Call straight away for bleeding, fluid leaking, regular tightenings, a fever or pain when you pee, and call 999 if you lose feeling in your legs, bottom or genitals.

Related exercise guides

Other pain guides

Sources

Exercise education, not a diagnosis or treatment plan. It is written from the guidelines and studies listed above; review by a clinician is pending. If your pain follows an injury, is severe, is getting worse, or comes with any warning sign listed on this page, get it assessed. Health disclaimer.