By the time you reach the final months of pregnancy, your body has already done something extraordinary. It has stretched, shifted, adapted and worked around the clock to support your growing baby. So, if climbing the stairs suddenly feels harder or turning over in bed leaves you wincing, you're certainly not alone.
Hip and pelvic pain during late pregnancy is one of the most common musculoskeletal complaints in the third trimester. While many women expect a sore back, discomfort around the hips, pelvis, groin or buttocks often comes as an unpleasant surprise. For some, it is a dull ache after a busy day. For others, every step can feel like their pelvis is protesting.
There is a good reason for these changes. As your baby grows, your joints, muscles and posture are placed under increasing strain. Pregnancy hormones also prepare your body for childbirth by loosening ligaments around the pelvis. These changes are completely normal, but they can also make everyday movements much more challenging.
The reassuring news is that most pregnancy related hip and pelvic pain can be managed with the right combination of movement, rest, support and practical lifestyle adjustments. Understanding why the pain occurs is the first step towards finding relief.
Why Does Hip and Pelvic Pain Increase During Late Pregnancy?
There isn't just one cause. Several natural changes happen at the same time, and together they place extra stress on your pelvis and hips.
Your Baby Is Growing Rapidly
During the third trimester, your baby's weight increases significantly. By full term, most babies weigh between 3 and 4 kilograms. That extra weight changes the way your body carries itself every minute of the day.
Your centre of gravity gradually shifts forward. To stay balanced, many pregnant women naturally lean backwards, increasing the curve in the lower back. This altered posture places extra pressure on the hips, pelvis and surrounding muscles.
Think of carrying a heavy backpack on your front all day. Even if the weight is manageable, your muscles must work much harder to keep you upright.
Pregnancy Hormones Loosen Your Pelvic Joints
One of the key hormones involved in pregnancy is relaxin.
Its job is exactly what its name suggests. Relaxin helps soften ligaments and connective tissues so the pelvis can become more flexible for childbirth.
While this process is essential, it also means the joints that normally provide stability become slightly less secure.
The Areas Most Commonly Affected Include:
The sacroiliac joints at the back of the pelvis
The pubic symphysis at the front of the pelvis
Supporting muscles around the hips
As these joints move a little more than usual, surrounding muscles often compensate by working harder, leading to fatigue and discomfort.
Your Muscles Are Working Overtime
Your muscles have quietly been adapting throughout pregnancy.
The abdominal muscles stretch to accommodate your growing uterus. At the same time, the gluteal muscles, hip stabilisers and lower back muscles take on additional work to keep your pelvis supported.
By the end of the day, muscle fatigue alone can contribute to aching hips or pelvic soreness, especially if you've spent several hours standing, walking or looking after other children.
This is one reason many women notice that discomfort builds gradually rather than appearing suddenly.
Understanding Pelvic Girdle Pain
One of the most common reasons for hip and pelvic pain during late pregnancy is pelvic girdle pain (PGP).
Healthcare professionals now use the term pelvic girdle pain to describe discomfort arising from the joints and ligaments of the pelvis. You may have previously heard the condition called symphysis pubis dysfunction (SPD). Today, SPD is generally considered part of the broader diagnosis of pelvic girdle pain.
PGP can affect one side of the pelvis or both. The severity also varies widely. Some women experience mild discomfort only after long walks, while others struggle with everyday activities.
Common Symptoms Include:
Pain across the front of the pelvis
Hip pain on one or both sides
Groin pain
Pain around the buttocks
Lower back discomfort
Clicking or grinding sensations in the pelvis
Pain when standing on one leg
Difficulty getting dressed while standing
Discomfort climbing stairs
Pain turning over in bed
Difficulty getting in or out of a car
Although these symptoms can feel alarming, pelvic girdle pain is not usually harmful to your baby. However, it should never be ignored. Early advice from your maternity care team or a women's health physiotherapist often leads to better pain management and helps prevent symptoms from becoming more severe.
Is Hip Pain Normal in the Third Trimester of Pregnancy?
In many cases, yes.
As pregnancy progresses, it's perfectly normal to notice occasional soreness around the hips, pelvis or lower back, particularly after physical activity or long periods on your feet.
Normal pregnancy related discomfort often:
Improves after resting
Changes depending on your position
Feels worse after a busy day
Improves with gentle movement
Does not occur in regular waves like contractions
That said, normal does not mean you simply have to tolerate it.
Persistent pain that interferes with walking, sleeping or daily activities deserves professional assessment. A physiotherapist experienced in pregnancy care can identify movement patterns that may be contributing to your discomfort and recommend safe exercises, posture adjustments and supportive devices that reduce pressure on the pelvis.
Equally important is recognising when pain may indicate something more serious rather than routine pregnancy changes.
Why Does My Pelvis Hurt More at Night During Pregnancy?
Many women say the evenings are the hardest part of the day. They manage reasonably well in the morning, only to find that by bedtime their hips ache, their pelvis feels stiff and simply rolling over becomes an uncomfortable task.
This pattern is very common, and it usually comes down to a combination of muscle fatigue and the way your body has been working all day.
Several Factors Can Make Pelvic Pain Feel More Noticeable at Night:
Muscles around the pelvis become tired after supporting your changing posture all day.
Standing, walking, shopping or caring for older children places repeated stress on the pelvic joints.
Lying in one position for long periods increases pressure on the hips.
Turning over in bed causes the pelvic joints to move, which may trigger pain if they are already irritated.
Mild swelling that naturally develops later in the day can add to feelings of stiffness.
Many women also sleep on one side for extended periods during late pregnancy. While side sleeping is recommended, remaining in the same position for hours can place extra pressure on the hip underneath.
Simple Ways to Sleep More Comfortably
Small adjustments often make a noticeable difference.
Try These Practical Tips:
Sleep on your side with both knees slightly bent.
Place a pillow between your knees to keep your hips aligned.
Support your growing bump with a small pillow or pregnancy pillow.
Place another pillow behind your back if it helps you stay comfortable.
Keep your knees together when rolling over instead of twisting your pelvis.
Get out of bed by rolling onto your side first, then using your arms to push yourself upright.
You may not eliminate every ache, but reducing unnecessary strain on your pelvis can make nights far more manageable.
How Can I Relieve Hip and Pelvic Pain While Pregnant?
There isn't a single solution that works for everyone. The most effective approach usually combines gentle movement, good posture, supportive equipment and adequate rest.
The goal isn't to stop moving altogether. It's to help your body move more efficiently without placing unnecessary stress on already sensitive joints.
1. Stay Active Without Overdoing It
Many women worry that movement will make their pain worse. In reality, avoiding activity altogether can lead to weaker muscles and increased stiffness.
Low impact exercise is generally encouraged unless your healthcare provider advises otherwise.
Activities That are Often Well Tolerated Include:
Gentle walking
Swimming
Water walking
Prenatal yoga
Pregnancy Pilates led by a qualified instructor
Stationary cycling
Gentle stretching approved by your physiotherapist
The Key is Moderation.
"If an activity leaves you sore for hours afterwards, your body is telling you it was probably too much."
2. Improve Your Everyday Movements
Sometimes the biggest improvements come from changing the way you perform ordinary tasks.
Instead of standing on one leg while getting dressed, sit on a chair.
When getting into the car, sit down first and then swing both legs in together.
Avoid carrying heavy shopping bags on one side of your body.
Take smaller steps rather than long strides when walking.
Climb stairs slowly and use the handrail for support if needed.
These habits reduce uneven forces through the pelvis and can significantly decrease irritation.
3. Consider a Pregnancy Support Belt
For many women, a pregnancy support belt provides welcome relief during daily activities.
These belts work by gently supporting the lower abdomen and pelvis, helping to reduce the load placed on the pelvic joints and surrounding muscles.
They May be Particularly Helpful When:
Walking for longer periods
Standing at work
Completing household tasks
Shopping
Travelling
A properly fitted support belt should feel supportive rather than restrictive. It is designed to complement movement, not replace it.
For Bodyassist customers, this is an ideal opportunity to explore pregnancy support belts or sacroiliac support belts, especially if discomfort is affecting mobility or daily routines.
4. Use Heat Carefully
A warm heat pack placed over the hips or lower back can help relax tight muscles and ease soreness.
Keep the temperature warm rather than hot, and avoid prolonged heat over your abdomen during pregnancy.
Many women find that applying warmth before bedtime helps reduce stiffness enough to fall asleep more comfortably.
5. Seek Help Early From a Women's Health Physiotherapist
Persistent pelvic pain shouldn't simply be accepted as "part of pregnancy."
A Physiotherapist with Experience in Pregnancy Care Can:
Assess how your pelvis is moving.
Identify activities that aggravate symptoms.
Teach safe strengthening exercises.
Recommend movement strategies.
Advise whether a pelvic support belt may be beneficial.
Early treatment often prevents mild discomfort from becoming a more significant problem during the final weeks of pregnancy.
Does Walking Make Pelvic Pain Worse During Pregnancy?
This is one of the most common questions expectant mothers ask.
The answer is it depends.
Walking itself is generally considered safe and beneficial during a healthy pregnancy. It supports circulation, helps maintain muscle strength and contributes to overall wellbeing.
However, if you already have pelvic girdle pain, long or strenuous walks may increase discomfort.
You May Notice More Pain If You:
Walk long distances without breaks.
Walk quickly.
Walk on uneven ground.
Carry heavy bags while walking.
Continue walking despite increasing pain.
Instead of giving up walking altogether, try adjusting your routine.
For Example:
Choose shorter walks.
Rest before pain becomes severe.
Wear supportive footwear.
Walk on flat, even surfaces.
Stop if your pain noticeably increases.
"A simple guide is this: if you're limping, pushing through significant discomfort or feeling worse for several hours afterwards, it's worth discussing your symptoms with your maternity care provider."
When Is Pelvic Pain During Pregnancy a Sign of Labour?
This is often the question that causes the most worry.
The reassuring fact is that pelvic girdle pain and labour pain are usually quite different, although they can occasionally feel similar in the early stages.
Pregnancy-related pelvic pain is typically linked to movement. You might notice it when walking, climbing stairs, standing on one leg or turning over in bed. Once you rest or change position, the discomfort often eases.
Labour pain follows a different pattern. Contractions become stronger, longer and more regular over time. They don't usually disappear after changing position or taking a short break.
The table below highlights some key differences.
If you're close to your due date and you're unsure whether your symptoms are labour or pelvic pain, don't try to diagnose it yourself. Contact your maternity hospital, midwife or doctor for advice.
When Should You Seek Medical Attention?
While hip and pelvic pain during late pregnancy is common, certain symptoms should never be ignored.
Contact Your Healthcare Provider Promptly If You Experience:
Regular contractions before 37 weeks of pregnancy
Vaginal bleeding
Leaking amniotic fluid
Reduced or absent fetal movements
Fever or chills
Severe abdominal pain
Sudden inability to walk because of pain
Persistent pain that continues to worsen despite rest
Severe headache, vision changes or sudden swelling, especially if accompanied by high blood pressure
These symptoms may indicate conditions that require urgent assessment and are not considered routine pregnancy discomfort.
Can a Pregnancy Support Belt Really Help?
For many women, yes.
A quality pregnancy support belt doesn't change the position of your baby or "fix" pelvic girdle pain. Instead, it provides gentle external support that helps reduce the strain placed on your lower abdomen, pelvis and lower back during everyday activities.
Many Women Report Feeling More Comfortable When:
Walking around shopping centres
Standing for long periods
Working during pregnancy
Completing household tasks
Looking after older children
Support Belts are Most Effective When Combined with:
Good posture
Appropriate exercise
Regular rest breaks
Advice from a qualified healthcare professional
If your symptoms are mainly centred around the sacroiliac joints, a sacroiliac support belt may also be recommended by your physiotherapist.
At Bodyassist, you'll find a range of pregnancy support products designed to provide comfortable support while allowing you to continue moving with greater confidence.
Looking After Yourself Matters
Pregnancy asks a great deal of your body, particularly during the final weeks. Feeling sore doesn't mean you've done anything wrong. It simply reflects the remarkable changes taking place as your body prepares for birth.
The important thing is recognising the difference between discomfort that can be managed and symptoms that deserve medical attention.
If hip and pelvic pain during late pregnancy is making everyday activities difficult, don't wait until it becomes overwhelming. Small adjustments to your posture, movement and daily routine can make a meaningful difference. For many women, combining these strategies with guidance from a women's health physiotherapist and appropriate pregnancy support products provides the confidence to stay active and more comfortable right through to delivery.
Whether you're walking around the neighbourhood, preparing the nursery or simply trying to get a better night's sleep, the right support can help you focus less on discomfort and more on the exciting arrival ahead.
Also Read:- Lower Abdominal Pain After Eating: Common Causes You Should Know
Disclaimer
The information provided in this Bodyassist blog is intended for general informational purposes only. We do not offer medical advice under any circumstances. A medical professional must be consulted for any advice, diagnosis, or treatment of health-related issues. Reliance on any information provided is solely at your own risk. The author will not be held responsible for any misuse of this information. No guarantees are made either expressed or implied. If you need clarification on any information presented here, please seek medical advice before using any suggested product.
FAQs
Q:- Is hip pain normal in the third trimester of pregnancy?
Ans:- Yes. Mild to moderate hip pain is common as your baby grows and your body adapts to pregnancy. However, severe pain or pain accompanied by bleeding, contractions, fever or reduced fetal movement should always be assessed by a healthcare professional.
Q:- Why does my pelvis hurt more at night during pregnancy?
Ans:- Pelvic pain often feels worse at night because your muscles have been working all day, joints become fatigued and lying in one position places sustained pressure on the hips. Turning over in bed can also temporarily aggravate pelvic girdle pain.
Q:- How can I relieve hip and pelvic pain while pregnant?
Ans:- Many women find relief through gentle exercise, physiotherapy, improving posture, using supportive pillows while sleeping, taking regular rest breaks and wearing a properly fitted pregnancy support belt. If pain significantly affects daily life, speak with your healthcare provider.
Q:- Does walking make pelvic pain worse during pregnancy?
Ans:- Walking is generally safe during a healthy pregnancy, but excessive walking or walking despite increasing pain may aggravate pelvic girdle pain. Shorter walks with regular breaks are often better tolerated.
Q:- Is pelvic girdle pain harmful to my baby?
Ans:- No. Pelvic girdle pain affects the mother's joints and muscles rather than the baby. Although it can be uncomfortable, it does not usually affect your baby's growth or development. Managing the pain appropriately can improve your comfort throughout the remainder of your pregnancy.
Q:- Can I still exercise if I have pelvic pain?
Ans:- In most cases, yes. Low impact activities such as swimming, prenatal yoga and physiotherapist-guided exercises are often recommended. Choose activities that do not increase your pain and always follow advice from your healthcare provider.