Pregnancy Pelvic Girdle Pain (PGP) & Sciatica: Safe Stretches & Pelvic Belts

Understanding Pelvic Girdle Pain (PGP) vs. True Sciatica in Pregnancy

Pelvic Girdle Pain (PGP)—formerly called Symphysis Pubis Dysfunction (SPD)—affects approximately one in four pregnant women. It involves pain and instability at the three pelvic joints: the pubic symphysis in front and the two sacroiliac (SI) joints in the back.

Pregnancy hormones (relaxin and progesterone) soften pelvic ligaments to prepare for childbirth. Combined with an expanding baby bump altering the center of gravity, the pelvic ring experiences uneven shear stresses, causing sharp groin, buttock, or pubic ache during walking and turning in bed.

• Sharp pain in the pubic bone (front of pelvis) aggravated by climbing stairs or standing on one leg.
• Deep buttock pain frequently misdiagnosed as true sciatica.
• Catching pain when rolling over in bed or getting out of a car.

Safe Stretches and Core Stabilization Exercises

Asymmetrical movements—like wide lunges or crossing legs—shear unstable pelvic joints and must be strictly avoided. Exercise should focus on symmetrical, closed-chain pelvic floor and deep core stabilization.

Gentle cat-cow stretches in all-fours position, pelvic tilts against a wall, and seated stability ball circles relieve spinal compression while building pelvic stability.

• All-Fours Cat-Cow stretch: Gently arching and rounding the back to relieve uterine weight off the sacrum.
• Squeezing a pillow between the knees in side-lying to stabilize the pubic symphysis joint.
• Pelvic support belt: Wearing a fitted SI joint belt snugly around the hips to compress and stabilize the pelvic ring.

Bed Mobility, Car Transfers, and Home Care in Kolkata

Rolling over in bed is often excruciating for women with PGP. The solution is 'keeping knees together': squeeze a pillow between your knees and roll your entire body like a log rather than twisting one leg over first.

CareMotion's qualified female physiotherapists provide gentle manual therapy, fit supportive pelvic belts, and guide safe movement habits at home across Kolkata.

• When getting out of a car, swing both legs out together simultaneously like a mermaid.
• Sit down to put on pants, underwear, and shoes rather than balancing precariously on one foot.
• Sleep on your side with a full-length body pillow supporting the entire top leg from knee to ankle.

Useful next steps

• Women's health physiotherapy
• Check home visit locations
• Book an assessment visit

Further reading

• POGP: Pregnancy-Related Pelvic Girdle Pain Guidelines