Groin pain during pregnancy is extremely common, affecting roughly one in three to one in two pregnant women depending on the population studied. It typically stems from the joints and ligaments of your pelvis loosening and shifting to accommodate your growing baby. The good news: most groin pain responds well to a combination of movement modifications, targeted exercises, and simple support strategies you can start at home.
Why Pregnancy Causes Groin Pain
Your body releases a hormone called relaxin during pregnancy that softens the ligaments holding your pelvic bones together. This is necessary so your pelvis can widen for delivery, but it also makes the joints less stable, particularly the pubic symphysis, the joint at the very front of your pelvis where the two halves meet. As your baby grows heavier, the added weight puts increasing pressure on this loosened joint, which is why groin pain often worsens in the second and third trimesters.
This condition is formally called symphysis pubis dysfunction (SPD), though many providers now use the broader term pelvic girdle pain because discomfort rarely stays in one spot. You might feel it as a dull ache right at the front of your pelvis, or it might radiate into your inner thighs, lower back, or perineum. Some women describe a clicking or grinding sensation in the pelvis, a feeling that the pelvis is “loose and wobbly,” or sudden shooting pain that flares when they roll over in bed, climb stairs, or stand on one leg.
Exercises That Reduce Pelvic and Groin Pain
Gentle, targeted exercises can stabilize the muscles surrounding your pelvis and take pressure off the irritated joint. These don’t need to be long sessions. Even 10 to 20 minutes a day makes a measurable difference if you’re consistent.
Pelvic tilts: Lie on your back with your knees bent (or stand against a wall if lying flat is uncomfortable). Gently flatten your lower back by tightening your abdominal muscles and tilting your pelvis upward. Hold for a few seconds, then release. This strengthens the deep core muscles that support your pelvis. Aim for 10 to 15 repetitions, twice a day.
Cat-cow stretches: Get on your hands and knees with your wrists under your shoulders and your knees under your hips. Slowly arch your back upward (like a cat), tucking your chin toward your chest. Then let your belly drop toward the floor as you lift your head. Alternate between the two positions for 8 to 10 repetitions. This mobilizes the pelvis and lower spine without forcing the joint into uncomfortable positions.
Kegel exercises: These strengthen the pelvic floor muscles that run like a hammock beneath your pelvis. Squeeze the muscles you’d use to stop the flow of urine, hold for 5 seconds, then relax for 5 seconds. Work up to 10 repetitions, three times a day. Strong pelvic floor muscles provide internal support to the pubic symphysis and also help with bladder control, which becomes its own challenge later in pregnancy.
Glute bridges: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees. Hold for a few seconds, then lower slowly. Start with 8 to 10 repetitions. Your glutes are the largest stabilizers of the pelvis, and weakness here forces smaller muscles and ligaments to pick up the slack.
One important rule: keep your legs symmetrical during exercise. Movements that force one leg away from the other, like wide lunges or deep sumo squats, can pull the pubic symphysis apart and worsen pain.
Daily Habits That Make a Difference
Small changes to how you move throughout the day often provide more relief than any single exercise. The key principle is to keep your legs together and avoid asymmetric loading on the pelvis.
When getting out of bed, roll onto your side first, then swing both legs off the edge together as you push yourself up with your arms. The same applies to getting out of a car: swivel your whole body so both feet hit the ground at the same time rather than stepping one leg out first. When climbing stairs, take them one step at a time rather than alternating feet, and lead with your stronger or less painful side.
Avoid standing on one leg whenever possible. This sounds obvious, but think about how often you do it without noticing: pulling on pants, stepping over something, shifting your weight while cooking. Sit down to get dressed. Use a stool while working at the kitchen counter if standing aggravates your symptoms.
Sleeping With Less Pain
Nighttime is often the worst for groin pain because rolling over in bed forces the pelvis to twist. The best sleeping position during pregnancy is on your side, which provides the best circulation for both you and your baby while placing the least pressure on your veins and internal organs.
Place a pillow between your knees and ankles to keep your hips aligned. This prevents the top leg from pulling the pelvis into rotation, which is typically what triggers that sharp jolt of pain when you shift positions. A full-length body pillow works well here because it supports both your knees and your belly simultaneously.
If you need to roll over during the night, try to move as a unit: squeeze your knees together around the pillow, engage your core gently, and turn your whole body at once rather than twisting your upper body first and letting your legs follow. Some women find that a satin or silk pillowcase (or even satin pajama bottoms) reduces friction and makes rolling less effortful.
Support Belts and External Aids
A maternity support belt, sometimes called a pelvic support band, wraps around the lower pelvis and compresses the joint just enough to reduce that unstable, wobbly feeling. These are available without a prescription and can be worn under clothing throughout the day. Many women find the most benefit during activities that normally trigger pain, like walking, grocery shopping, or standing for long periods.
Look for a belt that sits low on the hips, below the belly, rather than one designed primarily for belly support. The goal is to provide compression across the pubic symphysis and sacroiliac joints. It shouldn’t be so tight that it restricts breathing or circulation.
Ice and heat also help. An ice pack wrapped in a cloth and applied to the front of the pelvis for 15 to 20 minutes can reduce inflammation after a particularly painful day. Some women prefer warmth, like a warm bath or a heating pad on the lower back, which relaxes the muscles that tighten up around the irritated joint. Either approach is safe during pregnancy as long as you avoid placing heat directly on the belly for extended periods.
Physical Therapy for Persistent Pain
If home strategies aren’t providing enough relief, a physical therapist who specializes in pelvic health can make a significant difference. They can identify specific muscle imbalances contributing to your pain, whether that’s weak glutes, tight hip flexors, or an asymmetry in how your sacroiliac joints are moving. Manual therapy techniques like soft tissue work and gentle joint mobilization often provide immediate relief, while a tailored exercise program addresses the underlying cause.
Physical therapy is particularly worth pursuing if your pain is limiting your ability to walk, work, or care for other children. Many women wait too long, assuming pelvic pain is just part of pregnancy and will resolve after delivery. While it does improve for most women postpartum, untreated SPD can persist for months after birth, and the functional limitations during pregnancy are worth addressing on their own.
Signs That Need Prompt Medical Attention
Most pregnancy-related groin pain is musculoskeletal and manageable. But certain patterns warrant a call to your provider right away. Groin pain accompanied by swelling, redness, or a color change in one leg could signal a blood clot, especially if the pain is concentrated in the calf, back of the knee, thigh, or groin on one side only.
You should also seek immediate care if groin or abdominal pain comes with regular contractions (six or more in an hour, even after changing position and drinking fluids), vaginal bleeding, a sudden gush of fluid, or fever. These could indicate preterm labor or another complication unrelated to pelvic joint pain. The distinguishing feature is usually that musculoskeletal groin pain is tied to specific movements and positions, while contractions and labor-related pain come in waves regardless of what you’re doing.