Many of our pregnant patients notice a new kind of discomfort as their pregnancy progresses: pelvic pain while walking. What used to feel like a simple activity—walking around the house, going for a stroll, or running errands—can suddenly feel uncomfortable or even painful.
If you’ve experienced aching, pressure, or sharp pain in your pelvis when walking, you’re not alone. Pelvic pain is a common pregnancy symptom, especially in the second and third trimesters. Understanding why it happens can help you find ways to move more comfortably and support your body during this season.
What Pelvic Pain During Pregnancy Can Feel Like
Pelvic discomfort can show up in different ways depending on the person. Some women experience:
● Pain in the front of the pelvis or pubic bone
● Aching in the hips or groin
● Discomfort in the lower back or sacroiliac joints
● A feeling of pressure or instability while walking
● Pain when taking longer steps, climbing stairs, or standing on one leg
You might also notice symptoms during everyday activities like getting dressed, getting out of the car, or rolling over in bed.
This type of discomfort is often referred to as pelvic girdle pain, a common condition during pregnancy.
Why Pelvic Pain Happens During Pregnancy
Several natural changes in your body can contribute to pelvic discomfort while walking.
1. Hormonal Changes That Loosen Ligaments
During pregnancy, your body produces hormones like relaxin that help loosen the ligaments around the pelvis in preparation for birth.
While this is a helpful and necessary process, it can also make the joints of the pelvis less stable. When those joints move a little more than usual, it can lead to irritation and discomfort, especially during activities like walking.
2. Shifting Weight and Center of Gravity
As your baby grows, your center of gravity gradually shifts forward. This change alters the way your body distributes weight through your spine, pelvis, and hips.
Walking may place additional stress on the pelvic joints as they work to support this new posture.
3. Uneven Movement in the Pelvis
Walking requires the pelvis to move in a coordinated, balanced way. If one side of the pelvis is moving differently than the other, it can create extra strain on the joints and surrounding muscles.
This imbalance can make simple movements—like stepping forward or climbing stairs—feel uncomfortable.
4. Increased Load on the Pelvic Floor
Your pelvic floor muscles also take on more responsibility during pregnancy as they support the growing uterus and baby. When these muscles are under more load, the pelvis may feel heavier or more sensitive during movement.
Tips to Make Walking More Comfortable
If pelvic pain is making walking difficult, these strategies may help reduce discomfort.
Take smaller steps
Long strides can place more strain on the pelvis. Slowing down and shortening your stride can make movement feel more stable.
Keep your movements symmetrical
Try to avoid activities that require standing on one leg for long periods, such as getting dressed while balancing. Sitting down to get dressed can be helpful.
Wear supportive shoes
Comfortable, supportive footwear can help absorb impact and support better alignment while walking.
Rest when needed
If pain increases with activity, give your body time to rest and recover.
Use pillows at night
Sleeping with a pillow between your knees can help keep your pelvis aligned and reduce irritation overnight.
Use a pelvic support belt
Using a sacroiliac joint belt (Serola is our favorite brand!) can provide external stability to your pelvis while walking or doing other daily activities.
How Prenatal Chiropractic Care May Help
Because pelvic pain during pregnancy often involves the joints and muscles of the pelvis, addressing alignment and mobility can sometimes help reduce discomfort.
Prenatal chiropractic care focuses on supporting balance and movement within the pelvis and spine as your body adapts to pregnancy. Gentle techniques are used to help improve joint motion, reduce tension, and support the body’s natural ability to move comfortably.
Many pregnant patients notice that when the pelvis is moving more freely, daily activities like walking, sleeping, and rolling over in bed become easier.
When to Seek Support
If pelvic pain is interfering with your daily activities or making walking difficult, it’s worth discussing with a provider who works with pregnant patients. Supportive care during pregnancy can help you stay active and comfortable as your body continues to change.
Supporting Your Body During Pregnancy
Pelvic pain while walking is common, but it’s not something you have to simply accept as part of pregnancy. With the right support, movement strategies, and care, many women are able to find relief and move more comfortably throughout their pregnancy.
If you’re experiencing pelvic discomfort and wondering how to support your body during this time, we’re always happy to answer questions and help you explore options that may help you feel your best. 💛
Take care,
Dr. Gina