If your pelvis is aching, you're not alone.

Weight gained throughout pregnancy can put a strain on your joints, so it’s understandable that pelvic and joint pain is one of the most common symptoms of pregnancy. In fact, up to 80 per cent of pregnant women experience pelvic and joint pain at some point.

Symptoms for pelvic pain include wrenching pain (as though your pelvis is coming apart) and discomfort while walking. It may be short-lived, intermittent, made worse by certain positions (yours or your little passenger’s) or activities, like coughing, lifting something heavy, or certain sex positions. 

Pregnant women produce relaxin, a hormone to loosen ligaments and joints so that a baby can pass through their pelvis. Staying physically active during pregnancy helps maintain muscle tone which in turn supports the joint as ligaments loosen. Swimming is a particularly good activity to do as it takes weight and pressure off the joints.

Other ways to care for joints and get relief from pelvic pain during pregnancy:

1. Gelatin is fantastic for supporting joints and connective tissue and can help you avoid joint injury. Increasing your gelatin consumption is a way to alleviate any joint pain you might be experiencing. Try making these cherry gummies.

2. Glucosamine and Chondroitin are two of the most important nutrients for joint care. They will support your joints during pregnancy, and also assist your baby’s joint formation while in utero. Aim to regularly consume bone broth and even our Chicken Soup.

3. Omega-3s are highly anti-inflammatory and can reduce stiffness, swelling and pain in joints. A quality fish or algae oil should already be part of the supplements you’re taking during pregnancy. Food sources of omega 3 include nuts, seeds, avocado, coconut, wild fatty fish, organic eggs, anchovies.

4. Reduce inflammatory foods such as refined carbohydrates, refined sugar, processed foods, trans fats, MSG, gluten and casein, processed meats, artificial flavours and colourings. In other words, opt for whole and real foods to nourish you and your growing little one throughout your entire pregnancy.

5. Turmeric is anti-inflammatory, anti-viral and anti-fungal. An easy way to benefit from the healing qualities of turmeric is to include it in your cooking or by making yourself a Turmeric Latte.

6. Do some pelvic exercises (like pelvic tilts) or relax with your hips elevated.

7. Take a warm bath (it'll give you a break from gravity's effect).

8. Apply a heat pack to the affected area.

9. Wear Solidea compression shorts during pregnancy, and their recovery shorts for six weeks after birth if you’re suffering from pelvic pain.

10. Apply a heating pad to your lower back for 20 minutes at a time, taking at least a 20 minute break before applying again.

11. Invest in a belly sling (a specially designed crisscrossed sling made of elastic fabric that supports the weight of your belly), which can lessen gravity's effect and relieve round ligament pain. Ask your health practitioner for recommendations or check online.

    And if none of these gentler techniques are working to alleviate your discomfort and pain, seek out an experienced osteopath, acupuncturist and massage therapist that specialises in pregnancy.

12. Get a prenatal massage (from a therapist certified in treating pregnant women).

13. Osteopathy* is another excellent way to get relief from pelvic pain. Try to seek out a craneosacral osteopath or someone who specialises in pregnancy and pedeatric osteopathy. Osteopathy can be very effective in getting movement back in the pubic symphysis and greatly improving the biomechanics of the pelvis and lower back.

14. Acupuncture is an increasingly popular and highly effective way to alleviate pelvic pain.

N.B. This information is designed to be used in conjunction with, and is not a substitute for, the advice of your health care practitioner.