Pelvic Girdle Pain during Pregnancy & the new GRDL Pregnancy Belt

Pelvic Girdle Pain during Pregnancy & the new GRDL Pregnancy Belt

By Fiona Grouber
Pelvic Health Physiotherapist

Pregnancy is a wonderful and transformative period for mothers-to-be, but it is also a time of physical changes and challenges with the body going through postural, hormonal and cardiovascular changes. Pregnancy-related Pelvic Girdle Pain (PR-PGP) is one such hurdle that affects many expecting mothers, impacting 1 in 2 pregnant women in Australia.

What is Pelvic Girdle Pain and what does it feel like?

PR-PGP is an umbrella term for pain that manifests at the front (pubic symphysis) or back (sacro-iliac joints) of the pelvis, often accompanied by sharp sensations and radiating pain down the back of the thighs. Pain can exist at either one or more of these locations and is usually sharp in nature. It can occur at any time during pregnancy, with 33-50% of the antenatal population experiencing pelvic pain by 20 weeks pregnant. The onset of PR-PGP is due to an interplay between hormonal, biomechanical and psychological factors. 

Unfortunately for some women, PR-PGP can become quite debilitating, disrupting daily activities and leading to movement avoidance from a fear of exacerbating pain. We know that this can have a significant negative emotional and psychological impact during pregnancy.

What movements may be uncomfortable?

With PR-PGP, some of the following activities may become difficult or painful, however this is not an exhaustive list:

  • Standing on one leg, such as when getting dressed
  • Rolling over in bed
  • Standing up from prolonged sitting
  • Prolonged walking
  • Going up or down stairs
  • Single leg exercises like lunges

What can I do about it?

It’s common for people to worry that back and pelvic pain experienced during pregnancy will worsen over time. The good news is that this simply isn’t the case! We have plenty of good quality research and clinical evidence to show that PR-PGP doesn't have to worsen; in fact, it can even significantly improve or completely disappear as pregnancy progresses.

Here are some supportive strategies to help you manage PR-PGP:

  1. Keep Moving: Engage in gentle, pregnancy-safe exercises that don't exacerbate your pain. Focus on strengthening the muscles around your hips, back, and pelvis to enhance your body's internal support system.
  2. Gentle Stretches: Incorporate seated glute stretches and use a spikey ball against the wall to release tension in your buttocks.
  3. Adjust Your Movement: Opt for shorter walks, minimize stair usage, get dressed sitting down, and roll in bed with your legs glued together to avoid aggravating your discomfort. 
  4. Ice: Applying ice to painful pelvic joints can offer temporary relief by reducing inflammation.
  • Stress Reduction and Sleep Optimization: Prioritise stress management and ensure you're getting adequate rest, as PR-PGP is influenced by the stress response system and our emotional wellbeing.
  1. Utilize External Support: Consider using a supportive garment like the GRDL Pregnancy Belt to instantly alleviate pain and provide added support to your pelvis.
  2. Consult a Women’s Health Physio: Seek individualised guidance for lifestyle advice, suitable exercises, and manual therapy to alleviate muscle tension.

Introducing GRDL: Your Trusted Companion for Pregnancy Comfort

Say hello to GRDL – the game-changing pregnancy support belt that's here to redefine your experience of Low Back and Pelvic Girdle Pain. Crafted with care by an Aussie Women’s & Pelvic Health Physio and fellow mum, GRDL embodies the perfect fusion of evidence-based research and practicality. Designed to be your ultimate ally throughout pregnancy, GRDL is poised to offer targeted support and unparalleled comfort to expectant mothers like you.

What sets GRDL apart:

  • Innovative Materials: Constructed from neoprene, silicone, and latex-free materials, GRDL prioritises both safety and comfort for you and your baby.
  • Adjustable Compression: With adjustable elastic straps, GRDL allows you to tailor the compression to your unique needs, ensuring optimal support and relief.
  • Full Pregnancy Support: From the early stages to the final stretch, GRDL is designed to accompany you every step of the way, adapting to your evolving needs.
  • Inclusive Sizing: With inclusive sizing options, GRDL caters to the diverse needs of pregnant pelvises, ensuring a snug yet comfortable fit for all.
  • Unrestricted Movement: GRDL strikes the perfect balance between support and flexibility, empowering you to sit, stand, walk, and move with ease while wearing the belt.

Remember, you're not alone in this journey. By implementing these strategies and seeking professional support, you can effectively manage PR-PGP and embrace pregnancy with greater comfort and confidence.

Learn more and purchase your own GRDL at

Follow GRDL on Instagram @grdlbelt

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