Written in collaboration with Jessica Adams, Musculoskeletal & Pelvic Health Physiotherapist at Embrace Physio + Pilates
Pregnancy is full of magic — but let’s be real, it can also come with some seriously uncomfortable moments. One of the most common (and often misunderstood) challenges? Pelvic Girdle Pain (PGP).
If you're feeling sharp or aching pain across your hips, lower back, or pubic bone, especially when walking, rolling over in bed, or standing on one leg — you're not imagining it. You're likely experiencing PGP, and it’s more common than you think. The good news? Pelvic health physiotherapists are trained to treat it — and their support could completely transform how you move, sleep, and feel during pregnancy. Let’s explore how pelvic physios treat pelvic girdle pain in pregnancy, what you can do at home, and how tools like the Sleepybelly Pregnancy Pillow are built with their insights in mind.
What is Pelvic Girdle Pain?
Pelvic Girdle Pain refers to discomfort or pain around the pelvis, lower back, hips, groin, or thighs during pregnancy. It’s caused by numerous factors, such as the natural loosening of ligaments and changes in posture in pregnancy, activity levels, sleep quality and your beliefs around pain. While it’s often lumped in with “normal back pain,” PGP is a specific condition that affects pelvic joints — and can get worse if left untreated.
Common symptoms include:
● Pain when walking, climbing stairs, or standing on one leg (like putting on pants)
● Clicking or grinding sensations in the pelvic joints
● Discomfort when rolling in bed or getting out of the car
● Increased pain with activity or end-of-day fatigue
When should you seek help?
If pelvic pain is affecting your daily routine, disrupting your sleep, or making you feel anxious about movement — it’s time to speak with a pelvic health physiotherapist, such as those within the team at Embrace Physio + Pilates. The expert pelvic health physios at Embrace Physio + Pilates recommend booking an assessment as soon as you experience discomfort in the hips or pelvis and can provide valuable information about how to treat and prevent progression of symptoms. You don’t have to “put up with it” — and early intervention can make all the difference.
Start seeing a physio if you notice:
● Discomfort during daily movement
● Pain when sleeping or lying on your side
● Aches in the hips or pubic area when walking
● Any feeling of instability or weakness through the pelvis
Physio is also helpful postpartum to prevent persistent PGP after birth and rebuild pelvic strength.
How does a pelvic floor physio help with PGP?
Pelvic physios specialise in prenatal care, combining clinical assessment, manual therapy, and movement-based treatments to ease pain and improve stability.
Here’s how a physio typically supports women with PGP:
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Assessment and diagnosis; your physio will perform a thorough assessment to determine the exact cause of your pain. Is it the sacroiliac joints? The pubic symphysis? Muscle imbalance? Your pelvic floor?
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Symptom management: massage, join mobilisation, dry needling, cupping, taping and application of heat/ ice can all be helpful in minimising pain and discomfort.
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Education on activity modifications for exercise, sleep and day to day activities such as getting in/ out of bed, climbing stairs and work.
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Exercise prescription: for improving any tension or weaknesses that might be contributing to your pain.
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Clinical pilates classes: tailored specifically to your needs and supervised by your pelvic health physio. You can learn more about the classes offered by Embrace Physio + Pilates here.
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Recommend support garments, such as the Sleepy Belly and medical grade compression wear
Why the Way You Sleep Matters — And How the Sleepybelly Pregnancy Pillow Helps
Physios consistently emphasise side-sleeping with proper support to reduce strain on the pelvis at night. But here’s the thing — a regular pillow doesn’t cut it.
That’s why many Australian physios recommend the Sleepybelly Pregnancy Pillow, which is designed to:
● Keep your spine, hips, and pelvis aligned
● Prevent rolling onto your back
● Cushion your belly and lower back for all-night comfort
● Reduce tension through the pelvic region — especially useful for women with PGP
Its three-piece modular system allows you to adjust for comfort and positioning as your bump grows. Jessica Adams, a specialised pelvic health physio from Embrace Physio + Pilates, has written a useful blog post on how you can use your Sleepy Belly Pillow here if you would like to try this at home.
Tips for Managing PGP at Home
While physio care is crucial, there are some simple things you can do at home to complement your treatment:
Daily Do’s
● Use a pregnancy pillow (like Sleepybelly) to support your belly, knees, and lower back at night
● Keep your knees together when getting in/out of bed or the car and wear supportive shoes
● Take breaks to rest in supportive positions
● Do your physio-prescribed stretches and exercises consistently
Daily Don’ts
● Avoid crossing your legs while sitting
● Stand on one leg when dressing (sit down instead)
● Exercise excessively
● Ignore early signs of pain or stiffness
Don’t Just “Put Up” With PGP
Pelvic Girdle Pain can make pregnancy feel heavy, stressful, and exhausting. But you don’t have to suffer through it. With the right care — and the right tools — you can feel more comfortable, more confident, and better rested. Physios play a powerful role in treating PGP, and small changes (like how you sleep, sit, and move) can lead to big relief.
Looking for more ways to ease pelvic pressure and sleep better?
If you're near Amrmadale VIC book an appointment with a physio at Embrace Physio + Pilates. Our expert team can help you manage Pelvic Girdle Pain and support your pregnancy journey with personalised care.
Explore our physio-informed tools at sleepybelly.com.au and take your next step toward feeling like yourself again.
