Yes, most people with pregnancy-related pelvic girdle pain (PGP), sometimes called symphysis pubis dysfunction (SPD), can keep walking, and gentle walking is usually encouraged. The trick is to change how you walk and how much, not to stop entirely: take shorter steps, stay on level ground, keep your knees closer together, and pace yourself so you stop before the pain flares rather than after. PGP is common, affecting roughly 1 in 5 pregnant women, and early physiotherapy makes a real difference (NHS, RCOG).
What is pelvic girdle pain, and why does walking hurt? #
Pelvic girdle pain is pain around the pubic bone at the front, across one or both sides of the lower back, or in the area between, caused by the pelvic joints moving unevenly or stiffly. Walking hurts because each step shifts weight from one leg to the other, loading those sensitive joints; standing on one leg is often one of the most painful moments (NHS).
In pregnancy your body releases relaxin, a hormone that softens pelvic ligaments to make room for birth. Relaxin can begin as early as 10 weeks, and combined with the growing weight of the baby it can leave the pelvis feeling loose or unstable (Cleveland Clinic). PGP is real, mechanical, and common, it is not a sign you are doing anything wrong.
How common is pelvic girdle pain in pregnancy? #
PGP affects a large share of pregnant people, with estimates ranging from about 1 in 5 up to nearly half, depending on how it is measured. The NHS and RCOG cite roughly 1 in 5, the Cleveland Clinic about 1 in 4, and a cross-sectional Australian study found a point-prevalence of 44.1% (NHS, Cleveland Clinic, PMC).
It also tends to build later in pregnancy and can be significant: across studies, an estimated 7–12.5% of affected women need crutches or a wheelchair at some point, which is exactly why pacing and early help matter (BMC Pregnancy and Childbirth).
How can I keep walking without flaring the pain? #
Keep your steps small, your route flat, and your effort low, then stop while you still feel okay. Walking on level ground with a shorter stride keeps your legs from spreading wide and keeps the load even, which is what aggravated joints tolerate best. A longer duration of standing and weight-bearing is consistently linked with worse PGP, so it is the amount and style of walking, not walking itself, that needs adjusting (PMC, RCOG).
- Shorten your stride. Smaller steps reduce how far your legs separate with each step, which is usually where front-of-pelvis pain spikes.
- Stay on level ground. Choose flat paths over hills, curbs, and uneven trails; go up and down stairs as little as you can, one careful step at a time (RCOG).
- Pace, do not push. Break walks into shorter chunks with rest, and change position often, try not to sit for more than 30 minutes at a stretch (RCOG).
- Wear supportive, cushioned shoes and stand with your weight even on both legs (NHS).
- Keep knees together for the movements that hurt most, getting in and out of the car, and turning over in bed (NHS).
This is where MaMile's effort, not pace approach helps: instead of chasing a step count or speed, you rate how hard a walk felt (your RPE) and check in each morning on how your pelvis is doing. No wearable or heart-rate strap can tell you when your pelvic joints have had enough, only you can, and a flat, slow, short walk that feels easy is a success, not a failure. See What Is RPE? Effort, Not Pace and the talk test.
What should I do, and what should I avoid? #
Favor symmetrical, level, low-load movement and avoid anything that pulls your legs apart, twists your pelvis, or loads one side at a time. The table below summarizes the guidance most often given by the NHS, RCOG, and Cleveland Clinic.
| Try to do | Try to avoid |
|---|---|
| Short, level walks at an easy effort, broken into chunks | Long unbroken walks, hills, and uneven ground |
| Smaller steps with knees closer together | Striding out, straddling, or standing on one leg |
| Equal weight on both legs when standing | Crossing your legs or leaning on one hip |
| Turning over in bed with knees together; a pillow between the knees to sleep | Twisting at the waist, stooping, or bending awkwardly |
| Getting in/out of the car with knees together, swiveling as one unit | Carrying heavy loads or a toddler on one hip |
| Sitting to dress and changing position often (no more than ~30 min seated) | Frequent stairs and prolonged standing or sitting |
When should I see a physiotherapist, and what will they do? #
See your midwife or GP as soon as walking, stairs, turning in bed, or getting out of the car start to hurt, and ask for referral to a physiotherapist who specializes in pregnancy pelvic problems. Early diagnosis and treatment help keep pain to a minimum and help you stay active (NHS).
A women's-health physiotherapist assesses your posture, back, and hip movement, rules out other causes, and then offers hands-on (manual) therapy, tailored exercises to strengthen your pelvic floor, abdominal, back, and hip muscles, and advice on pacing. They may fit a pelvic support belt or, if needed, provide crutches (RCOG, Cleveland Clinic). You do not have to wait until it is severe, sooner is better.
Does PGP mean I should give up exercise altogether? #
No. Major guidelines still recommend staying active in pregnancy, ACOG advises at least 150 minutes of moderate-intensity activity per week, spread across the week, for those without contraindications (ACOG). With PGP, you adapt that target rather than abandon it: shorter, flatter, gentler sessions, and movements that keep the pelvis stable. RCOG specifically frames it as keeping active and getting plenty of rest (RCOG).
For the bigger picture on safe movement through pregnancy, see the Pregnancy Movement complete guide, the trimester-by-trimester walking guide, and how much exercise is safe. When baby arrives, the Postpartum Movement guide picks up where this leaves off, many people find their PGP eases after birth, though some need ongoing care.
Is walking good or bad for pelvic girdle pain?
Gentle walking is generally encouraged, as long as you keep it short, flat, and low-effort. Stop before pain flares, take smaller steps, and rest between walks. Standing for long periods and weight-bearing tend to aggravate PGP, so it is the amount and style that matter, not walking itself.
How many steps or minutes should I aim for with PGP?
There is no single magic number. Use effort and symptoms as your guide rather than a step target: if a walk leaves you sore for the rest of the day, it was too much. Many people do better with several short walks than one long one. Your physiotherapist can help set a realistic amount for you.
Will a pelvic support belt help me walk?
It can. Support belts and, in more severe cases, crutches are commonly recommended to improve pelvic stability and comfort while moving. A women's-health physiotherapist can advise on the right type and fit, see your provider rather than self-prescribing.
Does pelvic girdle pain go away after birth?
For many people it improves significantly after delivery as relaxin levels fall and the baby's weight is no longer loading the pelvis. Some experience lingering pain, with estimates of roughly 10% having symptoms beyond 3 months postpartum, so keep up physiotherapy and tell your provider if pain persists.
Can I still do my 150 minutes of weekly activity with PGP?
Often yes, but adapted. ACOG's 150-minutes-a-week guidance still applies to those without contraindications; with PGP you swap intensity and impact for shorter, flatter, pelvis-friendly sessions. Always confirm your plan with your provider or physiotherapist.