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Written by

Gina Conley, MS

Pelvic Girdle Pain in Pregnancy: 5 Tips for an Easier Labor

  • Birth, Labor Biomechanics
Laboring with pelvic girdle pain, such as pubic symphysis dysfunction or SPD, can make certain laboring positions painful. Movement helps to facilitate the labor process; the more we move the more we can wiggle and rock baby through the pelvis, and increase the space in the various pelvic levels! Learn how to approach labor with pelvic girdle pain, and find relief during pregnancy!
Laboring with pelvic girdle pain, such as pubic symphysis dysfunction or SPD, can make certain laboring positions painful. Movement helps to facilitate the labor process; the more we move the more we can wiggle and rock baby through the pelvis, and increase the space in the various pelvic levels! Learn how to approach labor with pelvic girdle pain, and find relief during pregnancy!

Table of Contents

Approaching Pelvic Girdle Pain during Labor

Pelvic girdle pain in pregnancy, such as pubic symphysis dysfunction or SPD, can make certain laboring positions painful. Movement helps to facilitate the labor process; the more we move the more we can wiggle and rock baby through the pelvis, and increase the space in the various pelvic levels! But, movements that open the inlet such as deep, wide knee squats, and common movements that open the midpelvis, such as wide knee lunges, can cause pain for someone with pelvic girdle pain.

The inability to find these movements does NOT mean that your labor will be affected negatively! There are SO many ways we can open the pelvis and facilitate labor progress with other laboring positions that do not cause pain! And, you may intuitively find positions that don’t cause pain (and there are a lot of options)!!

Labor Positions for Pelvic Girdle Pain:

When approaching labor positions, we want to ensure that the position does not cause unnecessary pain. When we feel pain, we tend to clench and this increased tension can actually increase our pain. Ideally, we can find positions that allow us to relax with each contraction as much as possible. But, if we are in a labor position that exacerbates our pelvic pain, we may not be able to relax.

Some tips when approaching laboring positions with pelvic pain include:

  1. Focus on the feet being closer together, and in an even stance. This allows you to be supported by both feet throughout the movement. Typically, we experience pelvic girdle pain with single leg or pivoting type movements.

  2. When pushing, focus on continuing to keep the knees and legs closer together, as a wide knee movement could worsen pelvic girdle pain while pushing.

prepare for birth

Labor Positions for Pelvic Pain

  • Sitting on a labor ball with the feet closer together. In a supported position, we may be able to find a wider knee position without pain but adjust based on your individual comfort. You can rock forward and backward, or even side to side!

  • Standing and leaning on your partner or an elevated surface, such as the labor bed, with the feet even stance. In this position, you can lean into your partner, and you can rock side to side or even front to back.

  • All fours leaning on a birth ball. In this supported position, we are putting more weight into the knees, so adjust the width of the knees based on your comfort level. You can rock side to side or front to back, but as you shift side to side pay attention to any discomfort you may feel as you put more weight into one leg.

  • Pushing Position: Side-Lying. The side-lying pushing position typically has the legs closer together which can decrease discomfort or pain. In addition, baby’s head is applying significant pressure internally on the pelvis, which may help to stabilize the pelvis and decrease discomfort or pain.

Programs that can help

Education

Childbirth Education - Preparing For Birth

Walk into labor informed and prepared, not anxious.

Learn more →

Fitness

Prepare For Birth - Workout Program

24 workouts for opening the pelvis at every level.

Learn more →

Education

Prepare Your Pelvic Floor For Birth

Learn to release your pelvic floor, not just strengthen it.

Learn more →

Resolve Pelvic Girdle Pain During Pregnancy

If we can resolve pelvic girdle pain during pregnancy, this would be the best course of action because we could remove the need to even be super concerned about our labor positions causing us pain. You do NOT need to suffer from pelvic girdle pain throughout pregnancy or wait until your baby is born to find relief.

Pelvic girdle pain is usually the result of pelvic instability; there is TOO much movement happening at the pelvic joints. In addition, during pregnancy, we may favor more of an externally rotated position at the hip and more of this pregnancy waddle, which can change the pelvic position during movement. This combination of increased movement and pelvic postural tendencies throughout pregnancy can make it difficult for the pelvic joints to stabilize during movement.

3-Week Pelvic Stability Program

Find comfort and relief from pelvic girdle pain throughout your pregnancy and postpartum period!  This program incorporates myofascial sling focused exercises to stabilize across the pelvic girdle joints.

  • 3 Week Program, 9 Workouts
  • On Demand Workout Videos to Follow
  • Educational Videos on How to Approach Modifications
  • E-Book
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find relief from pelvic girdle pain

Some quick tips for relief (watch the videos below for more information):

  1. Focus on pelvic positioning. Learning to find internal rotation in both hips again, especially during walking or single-leg movements, can make a huge difference.

  2. Strengthen the myofascial slings supporting the pelvic joints, such as the anterior oblique sling for the pubic symphysis (front joint) or posterior oblique sling for the SI joints (back joints).

  3. Release restrictions that may be pulling the pelvis into externally rotated favored positions. One of my favorites is the hip airplanes!

Programs that can help

Fitness

Core, Pelvic Floor & Pelvic Stability Workout Program

Relief and strength for pelvic pain, pregnant or postpartum.

Learn more →

Bundle

MamasteFit Bundles

Combine programs and save on the full journey.

Learn more →

Fitness

Prenatal Strength Training Program

A 40-week gym program that follows your week of pregnancy.

Learn more →

Frequently Asked Questions

How do you relieve pelvic girdle pain during pregnancy?
There is a lot you can do to find relief before labor even begins! Focus on pelvic positioning by relearning internal rotation in both hips, strengthen the myofascial slings that support your pelvic joints — like the anterior oblique sling for the pubic symphysis or the posterior oblique sling for the SI joints — and release restrictions pulling your pelvis into externally rotated positions. One of our favorites for that last one is the hip airplane!
How do I know if it's pelvic girdle pain?
Pelvic girdle pain typically shows up with single-leg movements — even something as simple as walking — and with pivoting movements, such as rolling in bed or getting out of your car. It involves the pelvic joints: the SI joints in the back of the pelvis or the pubic symphysis in the front. We break down the common causes of pelvic girdle pain and SPD and how to address each one.
Is it normal to have pelvic pain during pregnancy?
Pelvic pain is very common during pregnancy — but common does not mean you just have to suffer through it! There is a misconception that the only solution is giving birth, and it doesn't always disappear right after birth either. Being in pain is not a requirement of pregnancy: there is a lot you can do to manage and alleviate pelvic pain during pregnancy.
Is walking good for pelvic girdle pain?
Walking can actually provoke pelvic girdle pain, because we typically feel it with single-leg and pivoting type movements. That doesn't mean you have to avoid walking — learning to find internal rotation in both hips again, especially during walking, can make a huge difference in how it feels.