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This is a summary of different tips and strategies to help you manage your pregnancy-related pelvic girdle pain (PGP) on a daily basis, alongside hands-on treatment. 

We have also collated this information in our free ebook, “PGP is treatable!” which you can download here:

Pelvic Partnership FREE ebook “PGP is treatable!”


Accept help

It can be hard to accept help if you’re determined to stay as independent as possible. However, PGP will get better more quickly if you can reduce the amount of physical activity you have to do. Accepting help will be beneficial in the longer term and can make daily life less painful and more manageable in the short term. You might be able to ‘give back’ later by helping someone else.

Make use of anything that anyone offers in terms of help at home. This could include shopping, looking after children, or housework. Recognise your limits and adapt your expectations of what you can do while you’re experiencing PGP.

People who care about you usually want to help but don’t always know what to do. Little things like popping a do list on the fridge can help direct them on how they can help. 


Tips for home life

Plan your day

Limit strain on your pelvis by planning your day to reduce: 

  • the number of times you go up and down stairs, particularly when carrying a baby
  • bending and lifting
  • carrying

Make the most of your partner’s help while they are at home. If you have family or friends coming to visit, plan activities that they can help with such as moving and carrying things for you, putting a wash on, making meals and so on. Make a list of what you need so they can see what’s needed. Most people find it easier to help if you give them a specific task.

Ask your partner to bring your breakfast up in the morning so you can spend as much time as you need upstairs.

Reduce your movement around the house

Think about how you can limit trips up and down stairs, especially if you are carrying a baby. Prepare what you’ll need to get through the day and night.

  • Have a changing station upstairs and downstairs – nearly-new sales or Facebook Marketplace can be great places to get extra baby equipment at reasonable prices
  • Use flasks and cool boxes to keep food and drinks near you if you are going to be alone for long periods of time  
  • Keep a basket of drinks and snacks (fruit, cereal bars, long-life drinks, water) upstairs

Find your ‘tools’

  • Use a backpack to help carry things up and down stairs
  • Use a grabber stick or ‘helping hand’ to pick things up from the floor – these can be bought online for £10-15
  • Use a perching stool for cooking – you can request one from an occupational therapist (OT) or buy one from the Red Cross store
  • Raised toilet seat allows you to use the toilet without bending too far forwards – you can ask for one from an OT or buy one from the Red Cross store

Modify furniture and daily activities

Modify your standards to the level your PGP allows – your house does not have to be spotless. It is more important that you are comfortable and recovering quickly by resting. 

  • Shop online and arrange for a family member or friend to be at home to unpack the bags for you when they arrive 
  • A perching stool can make cooking easier if you find it hard to stand for long periods – you can request one from an OT or buy one from the Red Cross store
  • If you can, employ a cleaner, or accept any offers of help with cleaning and other housework
  • If you need to iron clothes, you can do this sitting down by lowering the ironing board, but the sideways movement can still be painful 
  • An OT can alter the height of your sofa or armchair or provide a board to make it more comfortable, the same can be done with beds


  • Sit down to get dressed and undressed so as to avoid standing on one leg
  • Put pants, trousers and socks over your feet and then you only have to stand up once to pull them all up at the same time
  • Use a ‘helping hand’ or sock aid to help put clothes, socks and tights over your feet – you can ask your OT to provide one or buy one online 
  • Slip-on shoes and a long-handled shoehorn (provided by an OT) can reduce the need to bend over


Bathing can be difficult if you have PGP, but with some planning you can minimise pain and the risk of further stress to the pelvis.

  • Try to use a walk-in shower (if you have one) to avoid stepping over the side of the bath. A shower seat allows you to sit during your shower and helps you to reach your legs and feet. 
  • If you do use the bath, sit on the edge and swing your legs over together if you can. If you prefer to step over, hold onto something to avoid putting your weight onto one leg. 
  • A bath board can help you to get in and out of the bath. It fits across the top of the bath and you sit on it so you can swing both legs in together. If it is too difficult to sit in the bottom of the bath, you use a slatted bath board to have a sitting-up shower. If you are sore after birth, use a cotton nappy or cloth to sit on.
  • Try kneeling in the bath rather than lying down in it. When getting out of the bath, use your arms to support most of your body weight. 
  • Use a plastic basin or foot spa to wash your feet while sitting down, or just to have a moment of relaxation.


Try not to sit in one position for too long, as this can cause stiffness and discomfort when you stand up. 

Find a comfortable position

Make sure you have a seat you are comfortable in. Make that space yours by having things around you that you will need for the day, such as your nappy changing bag, a phone, the television remote control, magazines, drinks and snacks.

Sitting up in bed with your legs straight can strain the pubic symphysis, so it can be better to sit in a chair. 

Use a support cushion

A Sissel rubber cushion filled with air, or other supportive cushion, can help take the strain off your knees and lower back. You can also kneel on it or use it behind the knees when kneeling. 

A gel or comfy coccyx cushion offers extra padding or support and you can carry it with you when you go out. There are many cushion options available to buy online.

Try a perching stool

These allow you to semi-sit which is helpful in the kitchen, at the top of the stairs or in a shower to take a rest. They are the perfect height to feed a baby in a high-chair. If you are using one at the kitchen worktop, open a cupboard to put your knees in, so you stay straight. Alternatively, have a chair in the kitchen so you can carry out tasks sitting down (but make sure it is well-cushioned).


If you have had a good night’s sleep, you will feel better the next day so it is worth persevering to find a comfortable position. Try to:

  • go to bed only when you are ready to sleep – sitting up with your legs straight can strain the pubic symphysis
  • take pain relief in time to allow it to work before bedtime

Get into bed carefully

Sit on the edge of the bed, then keeping your knees together and bent, lie on your side. Keeping your body and legs in line, roll onto your back/other side. 

To move across the bed, keep your knees together and bent while you lie or slide your bottom and shoulders across.

Make yourself comfortable in bed

  • Put a pillow or folded towel between your legs – you may need to continue this for several months after the birth or until the pain has completely gone
  • Try placing pillows in front and behind when lying on your side 
  • Buy a mattress that is not too hard – it can help to fold a spare quilt underneath the bottom sheet and lie on this to make the bed softer 
Help others with PGP

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