Pubic Symphysis Pain During Pregnancy: Why It Happens and What Can Help
- 3 days ago
- 3 min read
One of the most common complaints I am seeing in pregnant patients lately is pubic symphysis pain. If you are experiencing this discomfort, you are not alone. While it can feel frustrating and limiting, understanding why it happens — and addressing it early — can make a significant difference in how you feel throughout pregnancy.
What Is the Pubic Symphysis during Pregnancy?
The pubic symphysis is the joint located at the front of the pelvis where the two pelvic bones meet. The counterpart to this joint is the sacroiliac (SI) joint, which connects the sacrum (tailbone) to the pelvic bones in the back.
During pregnancy, the body releases the hormone relaxin to help prepare for labor and delivery. Relaxin allows the ligaments throughout the body, especially around the pelvis, to become more mobile and flexible. While this is a normal and necessary process, it can also decrease stability around the pelvic joints.
As stability decreases, the pubic symphysis may begin to experience small amounts of repetitive shearing or irritation during everyday movements. Over time, this repeated stress can lead to inflammation and pain.
Why Addressing It Early Matters
One of the biggest things I have found clinically is that pubic symphysis pain is often much easier to manage when addressed sooner rather than later. When symptoms are ignored, irritation can continue to build as pregnancy progresses, making daily activities increasingly uncomfortable.
Early intervention can help reduce pain, improve movement, and prevent symptoms from becoming more severe later in pregnancy.
Common Activities That Irritate Pubic Symphysis Pain
Because the pelvis is involved in nearly every movement we make, many everyday activities can aggravate symptoms. Some of the most common include:
Walking
Stairs or single-leg movements
Getting in and out of the car
Rolling over in bed
Prolonged standing
Single-leg exercises
Strategies That Can Help Reduce Symptoms
Use an SI Loc Maternity Belt (try this one!)
A maternity support belt can help improve pelvic stability during activities such as walking or prolonged standing. This added support often helps reduce stress through the pubic symphysis joint.
It is generally most helpful during upright activities and should typically not be worn while sitting.
Improve Hip Mobility and Pelvic Muscle Balance
One exercise I frequently recommend is a reverse clamshell with a yoga block placed between the knees (watch demo here). Limited hip internal rotation is very common during pregnancy and can increase tension throughout the pelvic muscles, which may contribute to additional stress through the pubic symphysis.
A good starting point is:
3 sets of 10 repetitions
About 3 times per week
Modify Bed Mobility
Rolling in bed can become especially painful as pregnancy progresses. Using a “log roll” (watch demo here) technique and placing a pillow between the knees can help keep the pelvis more supported and reduce irritation during movement.
Keep the Legs Together During Transfers
Activities that create a large separation between the legs — such as getting in and out of the car — can increase strain through the pubic symphysis. Keeping the legs together as much as possible during these movements can help minimize discomfort.
Use Ice to Calm Inflammation
Applying ice to the painful area for 10–15 minutes, 1–2 times per day, can help reduce inflammation and calm irritated tissues.
You Do Not Have to “Just Deal With It”
Pubic symphysis pain can impact much more than exercise. It can affect sleep, walking, household tasks, workouts, and overall quality of life during pregnancy.
While some discomfort during pregnancy can be common, significant pelvic pain should not simply be dismissed as something you have to tolerate. Addressing the root cause early and creating a plan to improve stability, mobility, and movement patterns can make a major difference in how you feel throughout the remainder of your pregnancy.
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