The pelvis is made up of the left and right sides of the pelvic girdle and connected by the sacroiliac joint. The point of connection is where the base of the spine (sacrum) and the sides of your pelvic girdle meet – see image below.

Very strong ligaments, which are connective tissue that hold two bones together cross the sacroiliac joint to hold these two bones together and keep your pelvic girdle stable. At the front of the pelvic girdle, we have the pubis symphysis. This is the strong connective tissue that forms the joint at the front of the pelvic girdle – see image below.

During pregnancy, the hormone Relaxin circulates throughout out system causing the ligaments/connective tissue to relax which eventually aids in the delivery of the baby. The release of this hormone, Relaxin means we now have more movement at the pubic bone joint and at the sacroiliac joint which can cause mild to severe pain in some pregnant women. Activities such as walking, getting up and down stairs, lunges, getting out of bed or a car can exacerbate the pain.

Where possible try to minimise your need to walk up stairs and do any other activity which increases the pain level. In terms if staying active, exercises where the legs are together may be ok such as squats or deadlifts with narrow stance and you can definitely continue to train all of your upper body muscle groups and pregnancy core specific work!

Looking for some 1:1 Personal training throughout your pregnancy? Please get it touch, we would love to hear from you.

Kat