Why does my pubic bone hurt during pregnancy?
If you are pregnant and feeling a sharp, aching, or grinding pain in the front of your pelvis or pubic bone, you’re not alone. Pubic bone pain is a common symptom during pregnancy, but many people don’t know what causes it or how to get relief.
As a prenatal chiropractor, I see this often in practice, and there are safe, effective ways to manage it. Let’s break down what’s going on.
What Is Pubic Bone Pain?
Pubic bone pain during pregnancy typically stems from Symphysis Pubis Dysfunction (SPD) or Pelvic Girdle Pain (PGP).
The pubic symphysis is a joint where the two halves of your pelvis meet at the front. During pregnancy, your body produces the hormone relaxin, which softens your ligaments to prepare for childbirth. This can lead to increased movement and instability in the pelvis. With this instability, pain is often felt in the pubic symphysis or sacroiliac joints.
You might be experiencing SPD if you notice:
· A deep ache or sharp pain directly over the pubic bone
· Pain that worsens when walking, climbing stairs, or rolling over in bed
· A clicking or grinding sensation in the pelvis
· Pain radiating to the inner thighs or groin
It may start in the second or third trimester and can range from mild discomfort to intense pain that affects your mobility.
Why Does This Happen?
There are a few reasons why pubic bone pain can show up during pregnancy:
1. Hormonal Changes Increased relaxin loosens the ligaments supporting your pelvis, causing joints to move more than usual.
2. Postural Shifts As your belly grows, your center of gravity shifts forward, which can increase pressure on the front of the pelvis.
3. Muscle Imbalance or Weakness Weak or tight muscles in your core, glutes, and inner thighs can cause the pelvis to become misaligned or unstable.
4. Previous Injury or History of Pelvic Issues If you’ve had pelvic trauma, a previous difficult delivery, or hypermobility, you may be more prone to SPD.
How to Relieve Pubic Bone Pain Naturally
The good news? You don’t have to suffer through it. Here are safe, non-invasive treatments that can help:
1. Chiropractic Care
Prenatal chiropractic care (especially using the Webster Technique) can help align the pelvis, reduce joint irritation, and support pelvic balance—all of which may decrease pressure on the pubic symphysis.
2. Pelvic Support Belts
These belts wrap around your hips to provide stability to the pelvis. They can reduce pain during walking or prolonged standing.
3. Targeted Stretches & Movement
Gentle stretches for the inner thighs, hip flexors, and glutes can help relieve tension, while strengthening exercises for the core and glutes improve stability.
It may be best to avoid movements that involve standing on one leg (like putting on pants while standing), wide-legged squats, or lunges as these increase strain on the pubic symphysis.
4. Modify Your Daily Activities
· Roll over in bed with your knees together
· Take stairs one step at a time
· Sit down when getting dressed
· Avoid long periods of walking or standing when symptoms flare
5. Pelvic Floor Physical Therapy
A pelvic floor therapist can offer guided rehab exercises to strengthen and stabilize your pelvis safely during pregnancy.
When to See a Provider
If pubic bone pain is:
· Affecting your ability to walk or sleep
· Getting worse over time
· Accompanied by pain in the lower back or down the leg
…it’s time to seek support. Chiropractors, physical therapists, and an OB or midwife together to help you manage symptoms and move through pregnancy more comfortably.
You Deserve a Comfortable Pregnancy
While pubic bone pain is common, it’s not something you just have to “deal with.” With the right care, movement, and support, you can reduce discomfort and feel more confident in your body during pregnancy.
If you're struggling with pelvic pain and want personalized care, I’d love to help. Reach out to book a prenatal chiropractic visit and let’s create a plan that supports your body through every trimester.
Please let us know if you have any questions!
Take care,
Dr. Gina