SI Joint pain in pregnancy

In this podcast episode, I talk openly about one of the most common yet often misunderstood discomforts during pregnancy — SI joint pain in pregnancy, also known as pelvic girdle pain. As a pelvic floor physiotherapist and someone who has personally experienced pelvic and sacro-iliac (SI) joint pain, my goal in this episode is to reassure you that you are not alone and that there are practical, supportive strategies that can truly help.

Pregnancy brings incredible physical changes. Many are positive and necessary, but some can be uncomfortable and even emotionally draining. This episode is about understanding what is happening in your body and learning how to move forward with confidence rather than discomfort and pain.

My Experience with SI Joint Pain in Pregnancy

In this podcast episode, I share my personal story from my second pregnancy. My first pregnancy had been active and relatively smooth, so I assumed the second would be similar. It was not. I had a toddler, we were moving house, and fatigue was constant. Slowly, then suddenly, my pelvis and SI joints began to struggle.

Everyday activities became difficult. Lifting my daughter, walking longer distances, and standing for extended periods triggered pain. At one point, I even needed crutches. What affected me just as much as the physical pain was the emotional toll — guilt, frustration, and a sense of losing independence.

I share this experience because I want listeners to know that SI joint pain in pregnancy does not mean you are weak or doing something wrong. Your body is adapting, and sometimes those adaptations need extra support and care.

Causes of SI Joint Pain Pregnancy

In this podcast episode, I explain that SI joint pain during pregnancy is usually the result of several overlapping factors rather than a single cause.

Hormonal changes
Pregnancy hormones soften ligaments and joints to prepare the body for birth. While this is necessary, it can also temporarily reduce joint support and increase sensitivity in the SI region.

Mechanical and postural changes
As the belly grows, the centre of gravity shifts. Abdominal muscles stretch, posture changes, and walking patterns may alter. These changes can increase load on the SI joints.

Muscle imbalances
Some women experience weakness around the hips and core, while others develop overactive or “gripping” muscles. Often it is a combination of both, amplified by fatigue, stress, and daily responsibilities.

I emphasise that this pain can affect anyone regardless of fitness level or pregnancy number.

Management Options for SI Joint Pain in Pregnancy

In this podcast episode, I focus on calming irritation, supporting the joints, and maintaining gentle movement rather than stopping activity altogether.

Temperature therapy
Ice can help reduce inflammation when pain feels sharp or recent. Heat can soothe deeper muscular discomfort around the hips and glutes.

Horizontal rest
Short bursts of lying on your side for about five minutes throughout the day can significantly unload the pelvis and settle irritated joints. This is one of the simplest yet most powerful tools I recommend.

Adapting activity
Instead of eliminating exercise, I suggest modifying it. Shorter walks, rest breaks, and avoiding repetitive high-impact movements can help manage symptoms.

Water-based movement
Swimming or gentle walking in the pool reduces pressure through the pelvis while still allowing movement.

Support garments
Pelvic support belts and compression wear can provide additional external stability for some women.

Exercises for SI Joint Pain in Pregnancy

In this podcast episode, I explain that exercise is about muscle coordination and relaxation, not pushing through pain.

Gentle glute stretches help release tight muscles around the hips.
Cat-cow movements encourage spinal mobility and relaxation.
Abdominal relaxation breathing reduces gripping in the core.
Controlled glute activation, sometimes playfully called a “butt dance,” retrains muscle control.
Supported squats with a resistance band strengthen the hips in a safe, pain-free range.

The key message is consistency and comfort. The best exercise is the one you can do regularly without worsening symptoms. Be sure to see your healthcare provider for individualised assessment and treatment.

When to Seek Help for SI Joint Pain in Pregnancy

In this podcast episode, I highlight the importance of professional support if pain begins to interfere with daily life. You should consider seeing a women’s health physiotherapist or healthcare provider if:

• Pain is worsening rather than improving
• Sleep is consistently disrupted
• Daily activities become very limited
• Emotional wellbeing is affected
• You feel uncertain about safe movement

Individualised care can prevent symptoms from escalating and provide reassurance.

How Does Pelvic Girdle Pain Differ from SI Joint Pain in Pregnancy?

In this podcast episode, I clarify that while the terms are often used interchangeably, they are not identical.

Pelvic girdle pain is a broad term for discomfort anywhere in the pelvic region, including the front of the pelvis and the back near the SI joints.
SI joint pain in pregnancy is more specific and refers primarily to discomfort at the sacroiliac joints.

Understanding the distinction can help guide targeted strategies, but both conditions are common and manageable.

** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition. 

Links

Free Register now: https://www.fitnestmama.com/pregnancyworkshop

Preparing for birth Pelvic health checklist

Free 7 Day Trial Pregnancy Workouts

Free 7 Day Trial Postnatal Workouts

FitNest Mama Website

Instagram @kathbaquie.physio

1:1 Consultation with Physio Kath at Hatched House