Pubic Symphysis Pain in Pregnancy: Why It Happens and How to Find Relief
Pubic symphysis dysfunction (SPD), sometimes called pelvic girdle pain or “lightning crotch,” is a common pregnancy complaint causing pain in the front of the pelvis, groin, or inner thighs. Hormonal changes, ligament laxity, and altered biomechanics can stress the pubic joint. Gentle chiropractic care, targeted exercises, and simple home strategies can help support pelvic stability and reduce discomfort throughout pregnancy.
All of the pregnancy chiropractors at Nomad Chiropractic in Mosman on Sydney’s Lower North Shore have additional perinatal training and are Webster Certified. We care for mums and mums-to-be from all over Sydney including the North Shore, Northern Beaches and greater Sydney.
Pubic Symphysis Dysfunction (SPD) in Pregnancy: Causes, Symptoms, and Natural Relief
Many pregnant women experience discomfort around the pelvis as their body adapts to growing a baby. One condition that can cause significant pain and mobility challenges is pubic symphysis dysfunction (SPD), also known as pregnancy pelvic girdle pain.
If you've found yourself searching things like:
“Why does my pelvis hurt when I walk during pregnancy?”
“Sharp pain in pubic bone pregnancy”
“Lightning crotch pregnancy pain relief”
“Pelvic pain when rolling in bed pregnant”
— you’re not alone.
SPD is a very real and very common pregnancy condition, affecting an estimated 1 in 5 pregnant women to varying degrees. The good news is that with the right support, many women experience meaningful relief.
At Nomad Chiropractic in Mosman, we commonly help women across the Lower North Shore and Northern Beaches of Sydney manage pelvic discomfort during pregnancy with gentle, neurologically-focused chiropractic care and practical home strategies.
What Is Pubic Symphysis Dysfunction?
The pubic symphysis is the joint at the front of your pelvis where the two pubic bones meet. It is connected by strong ligaments and normally allows very small movements to help absorb shock and assist walking.
During pregnancy, your body releases hormones — particularly relaxin and progesterone — that soften ligaments to prepare the pelvis for childbirth.
While this flexibility is necessary for birth, it can sometimes lead to too much movement or instability in the pelvic joints, particularly at the pubic symphysis.
This can lead to:
inflammation
joint irritation
muscular guarding
pain with movement
This is what we call pubic symphysis dysfunction (SPD) or pelvic girdle pain (PGP).
Common Symptoms of SPD
Every pregnancy is different, but the most common symptoms include:
Pain in the front of the pelvis
Often described as:
aching
sharp pain
stabbing sensations
“grinding” feeling in the pubic bone
Pain when walking
Many women report that walking feels awkward, unstable, or painful, especially with longer strides.
Pain rolling in bed
One of the classic SPD symptoms is pain when turning over in bed.
Pain lifting one leg
Movements like:
getting dressed
stepping into a car
climbing stairs
putting on pants
may trigger pain.
Groin or inner thigh pain
Because many muscles attach around the pelvis, discomfort can radiate into the groin, inner thighs, or lower abdomen.
Some women describe the sensation as “lightning crotch” — a sudden sharp pelvic pain that can take your breath away.
Why Does SPD Happen During Pregnancy?
SPD usually develops due to a combination of hormonal, biomechanical, and neurological factors.
1. Hormonal ligament laxity
Hormones like relaxin soften ligaments to allow pelvic expansion during birth. This increased flexibility can sometimes lead to joint instability.
2. Changes in posture
As the baby grows, the body adapts by:
increasing lumbar curve
shifting centre of gravity forward
altering pelvic mechanics
These changes can stress the pelvic joints.
3. Uneven load through the pelvis
When one side of the pelvis moves differently from the other, the pubic symphysis can experience shear forces that cause irritation.
4. Muscle imbalance
Muscles such as the:
glutes
adductors
pelvic floor
deep core muscles
all help stabilize the pelvis. When they become overloaded or inhibited, the pubic joint can become more vulnerable.
Everyday Movements That Can Aggravate SPD
Certain activities place asymmetrical load on the pelvis and may increase discomfort:
standing on one leg
getting in and out of the car
climbing stairs
pushing heavy objects
walking with long strides
rolling in bed
Even small daily movements can become frustrating when the pelvis is irritated.
Simple Home Strategies to Reduce SPD Pain
Many women find relief with small changes to daily movement patterns.
Keep knees together when moving
When getting out of bed or a car:
Keep knees together
Move legs as one unit
Avoid twisting the pelvis
Take smaller steps
Shorter strides reduce the shearing forces across the pelvis when walking.
Use a pillow between your knees
When sleeping on your side, placing a pillow between the knees can help keep the pelvis aligned.
Sit to get dressed
Avoid standing on one leg when putting on pants or underwear.
Avoid asymmetrical movements
Try to keep weight evenly distributed between both legs.
Gentle Exercises That Can Support Pelvic Stability
If tolerated and pain-free, the following exercises can help support the pelvis.
Always move slowly and stop if pain increases.
1. Glute Bridges
Why it helps:
Strengthens glutes and posterior pelvic stabilisers.
How to do it
Lie on your back with knees bent
Feet hip-width apart
Gently lift hips toward the ceiling
Hold 3–5 seconds
Lower slowly
Repeat 8–10 reps.
2. Side-Lying Clams
Why it helps:
Activates glute medius, which stabilizes the pelvis during walking.
How to do it
Lie on side with knees bent
Keep feet together
Lift top knee slightly
Avoid rolling pelvis backward
Repeat 10 reps per side.
3. Gentle Pelvic Floor Activation
Why it helps:
Supports the pelvic ring and improves coordination with deep core muscles.
How to do it
Imagine gently lifting the pelvic floor
Hold 3–5 seconds
Relax slowly
Repeat 10 times.
How Chiropractic Care Can Help SPD
Chiropractic care during pregnancy focuses on supporting the nervous system and pelvic biomechanics, rather than forcing joints into place.
At Nomad Chiropractic in Mosman, care is always gentle, pregnancy-appropriate, and tailored to the individual.
1. Improving pelvic balance
If one side of the pelvis is moving differently, this can increase stress on the pubic symphysis.
Chiropractic adjustments aim to restore balanced movement through the pelvis and sacroiliac joints.
2. Supporting the nervous system
Pregnancy is a time of huge neurological adaptation.
Optimizing nervous system function helps the body:
coordinate muscle stability
regulate inflammation
adapt to physical stress
3. Reducing muscle guarding
When joints become irritated, surrounding muscles often tighten to protect the area.
Gentle chiropractic care can help reduce protective muscle tension, improving comfort and mobility.
4. Supporting pelvic alignment for birth
Balanced pelvic mechanics may also support:
optimal baby positioning
smoother movement patterns during labour
Many pregnant women also receive the Webster Technique, a specific chiropractic analysis used during pregnancy.
When to Seek Help for Pregnancy Pelvic Pain
While mild discomfort can be common, you should seek professional support if you experience:
severe pelvic pain
difficulty walking
pain affecting sleep
clicking or grinding sensations in the pelvis
pain radiating into the groin or thighs
Early care often helps prevent symptoms from worsening as pregnancy progresses.
Pregnancy Chiropractic Care in Mosman, North Shore and Northern Beaches
At Nomad Chiropractic, we regularly support pregnant women experiencing:
pelvic girdle pain
pubic symphysis dysfunction
lower back pain
round ligament pain
rib pain
postural strain during pregnancy
Our clinic in Mosman serves families across:
Lower North Shore
Mosman
Neutral Bay
Cremorne
North Sydney
Crows Nest
Willoughby
Northern Beaches
Manly
Balgowlah
Fairlight
Brookvale
Freshwater
Pregnancy care is always gentle, individualized, and focused on helping your body adapt naturally to the changes of pregnancy.
Frequently Asked Questions
Is pubic symphysis pain normal in pregnancy?
Pelvic discomfort is relatively common during pregnancy due to hormonal and biomechanical changes, but just because it;’s common doesn’t mean its normal. Persistent or severe pubic pain may indicate pelvic girdle pain or pubic symphysis dysfunction, which can benefit from professional support. We are here to help you thrive during your pregnancy, not just survive it.
What does SPD feel like?
SPD often causes sharp, aching, or stabbing pain in the pubic bone, groin, or inner thighs. Many women notice symptoms when walking, climbing stairs, rolling in bed, or lifting one leg.
Can walking make SPD worse?
Long strides or uneven weight-bearing can increase stress across the pelvis. Taking shorter steps and avoiding asymmetrical movements can often help reduce irritation.
Can chiropractic help pubic symphysis pain?
Yes. Gentle pregnancy-specific chiropractic care may help improve pelvic joint balance, nervous system function, and muscle coordination, which may help reduce strain on the pubic symphysis. We care for pregnancy and postpartum every day. And this is a very common condition we help. You’re in safe hands.
Does SPD go away after pregnancy?
For most women, symptoms improve after birth as hormone levels normalize and pelvic stability returns. Early management during pregnancy can help prevent prolonged discomfort. We do however highly recommend a postpartum check to ensure you’re optimally positioned for the best healing journey and start to motherhood. Life gets busy with babies, you need to remember to look after yourself as well.
Pubic symphysis dysfunction can make everyday movements feel surprisingly difficult during pregnancy. While the pain can be frustrating, understanding what’s happening in your body — and having the right support — can make a meaningful difference.
Simple movement modifications, strengthening exercises, and gentle chiropractic care may help restore balance to the pelvis and improve comfort as your pregnancy progresses.
Want to learn more? Book a FREE 15min discovery call with one of our Sydney Pregnancy & Postpartum Chiropractors today: Book HERE
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Disclaimer:
The information in this blog is for educational purposes only and is not intended to diagnose, treat, or replace individualised medical advice. Chiropractic care is not a replacement for obstetric or medical care. All care provided at Nomad Chiropractic is tailored to individual needs following a thorough clinical assessment. Results may vary. Please consult with your healthcare provider to determine if chiropractic care is appropriate for you. -
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Pubic symphysis dysfunction (SPD) is a common cause of pelvic pain during pregnancy, often triggered by ligament laxity, altered posture, and pelvic instability. Symptoms include pubic bone pain, difficulty walking, and discomfort rolling in bed. Chiropractic care, gentle strengthening exercises, and simple daily movement strategies can help support pelvic balance and reduce strain during pregnancy.