Pelvic Pain Pregnancy Third Trimester: What’s Normal, What’s Not, and What Helps

Apr 21

So you’ve made it to the third trimester… and suddenly your pelvis starts to hurt.

And not just a little uncomfortable—like why does rolling in bed feel like an Olympic event kind of hurt.

If you’ve been brushed off by providers or told “that’s just part of pregnancy,” you’re not alone. Pelvic pain during pregnancy (especially in the third trimester) is incredibly common—but that doesn’t mean you just have to push through it.

In this blog, we’ll break down:

Why pelvic pain increases in the third trimester
The most common types of pelvic pain in pregnancy
What’s normal vs. what’s not
And most importantly—what actually helps

Why Pelvic Pain Increases in the Third Trimester

From first trimester fatigue and nausea… to that second trimester sweet spot… the third trimester can feel like you’ve been hit by a truck.

Here’s why pelvic pain in the third trimester ramps up:

Hormonal changes: Your body is increasing ligament laxity to prepare for birth (you’ll want this later, promise). But this also means your muscles have to work harder to stabilize your joints.
Increased load: Baby is bigger. Your body is carrying more weight. Everything is under more stress.
Baby’s position: As the baby drops lower, it increases pressure through the pelvis and pelvic floor.
Postural changes: Your center of gravity shifts, your rib cage flares, your pelvis tilts… and suddenly movement patterns change.
Muscle imbalances: Glutes, core, and pelvic floor aren’t always coordinating well → cue pain.

Put it all together and you’ve got the perfect setup for pelvic girdle pain in pregnancy.

Common Types of Pelvic Pain During Late Pregnancy

Not all pelvic pain is the same. Here are the most common types of pelvic pain during pregnancy (third trimester):

1. Pubic Symphysis Pain (SPD)

(aka pubic symphysis dysfunction pregnancy)

Pain at the front of the pelvis
Feels sharp, achy, or unstable
Worse with:
- Rolling in bed
- Getting dressed
- Single-leg movements

2. Sacroiliac (SI) Joint Pain

(aka SI joint pain pregnancy)

Pain in the low back or buttock
Often one-sided
Can feel deep, pinchy, or radiating

3. Round Ligament Pain

Sharp, quick pains with sudden movement
Usually brief but very noticeable

4. Pelvic Floor Pressure or Heaviness

Feeling like “baby is sitting low”
Heaviness or dragging sensation
Often worse with prolonged standing

What’s Considered Normal vs. When to Get Help

Generally Common with Pelvic Pain in Pregnancy:

Mild to moderate discomfort with movement
Pain that improves with rest or position changes

Not Something to Ignore:

Severe or worsening pelvic pain
Pain limiting basic function (walking, rolling, standing)
Sudden increase in pelvic pressure
Symptoms like bleeding, fever, or neurological changes

If you’re questioning it, it’s worth getting checked. You don’t get bonus points for toughing it out.

Movements That Commonly Make Pelvic Pain Worse

These tend to flare third trimester pelvic pain pretty quickly:

Single-leg loading (stairs, lunges, getting dressed)
Rolling in bed
Getting in and out of the car
Prolonged standing or walking
High-impact exercise

How to Relieve Pelvic Pain During Pregnancy (What Actually Helps)

1. Daily Movement Modifications

One of my favorite analogies: “Life in a mini-skirt.”

If you wouldn’t do it in a tight mini-skirt… don’t do it right now.

That means:

Sit to get dressed
Keep movements symmetrical
Take smaller steps
Avoid twisting or tucking one leg under

Small changes = big difference in pelvic pain relief during pregnancy.

2. Exercise Adjustments

This is where most people either help themselves… or accidentally make things worse.

Focus on:

Glute strength
Deep core coordination
Controlled, functional movement

And a reality check:
Bridges alone aren’t going to fix things if your day involves standing, walking, and moving constantly.

You need strength that translates to real life.

Also—the third trimester is often a time for modifying activity, not pushing through it.

That might mean:

Decreasing intensity
Swapping exercises
Accepting that maybe you don’t need to paint the nursery yourself

Short-term scaling back → long-term feeling better.

3. Support Options

External support can be a game-changer for pelvic girdle pain pregnancy:

SI belts (like Serola)
Belly bands
Lumbar support braces
Shoes with good arch support

Your body is changing faster than your system can keep up—support is not “cheating,” it’s smart.

4. Recovery Strategies

Sit in neutral (no legs tucked under, no crossed legs)
Use heat for short periods
Sleep with a pillow from knees to ankles (yes, the whole way)

The Bigger Picture: You’re Not Breaking Your Body

I know it can feel like everything is falling apart.

You’re not breaking.

Your body is changing quickly—and it just needs better support, coordination, and strategies.

The earlier you address pelvic pain in the third trimester, the easier it is to:

Reduce symptoms
Stay active
Set yourself up for a smoother postpartum recovery

Waiting until you’re 38 weeks and miserable? Much harder to turn around.

Take Action Now

You don’t have to just “deal with” pelvic pain during pregnancy.

At Motion Evolved, we specialize in:

1:1, full-hour sessions
Pelvic floor + orthopedic integration
Actually figuring out why you hurt—and fixing it

👉 Book your evaluation here:
https://motionevolved.intakeq.com/booking

Molly Gittings