Postpartum Pelvic Girdle Pain (PGP): A Practical Guide for Mothers in Singapore

Physio&SoleClinic Physiotherapy March 5 2026

Quick Overview on Pelvic Girdle Pain

Pelvic girdle pain (PGP) is pain around the sacroiliac joints, pubic bone, hips, or lower back that can persist as back pain after delivery. It is common during pregnancy and may continue postpartum. While many women improve within a few weeks, symptoms can last for months without proper rehabilitation.

In This Article

• What Is Postpartum Pelvic Girdle Pain (PGP)?
• Why Does My Back Still Hurt After Giving Birth?
• Common Symptoms of Postpartum Pelvic Girdle Pain
• How Does Physiotherapy Helps Treat Postpartum Pelvic Pain?

“Why Does My Back Still Hurt After Delivery?”

As a physiotherapist working with women in Singapore, one of the most common things I hear from new mothers is this:

“I thought the pain would go away after the baby was out… but my lower back and pelvis still hurt.”

If you’re experiencing pelvic girdle pain after giving birth, you are not alone.

Pelvic girdle pain refers to discomfort around:

• The sacroiliac joints (dimples at the back of your pelvis)
• The pubic symphysis (front of the pelvis)
• The lower back and deep hips

It can feel sharp, aching, stabbing, or like instability — especially when:

• Turning in bed
• Climbing stairs
• Standing on one leg
• Carrying your baby
• Walking longer distances

Many women describe it as persistent back pain after delivery, or say they’re searching desperately for “after pregnancy back pain relief.”

Here’s what’s important to understand: pregnancy and childbirth place enormous stress on the pelvis. Hormones like relaxin soften ligaments. Muscles stretch. The abdominal wall changes. The pelvic floor is loaded for months. Delivery — whether vaginal or C-section — is a major musculoskeletal event.

Your body does not “reset” the moment your baby is born.

Why Postpartum Pelvic Girdle Pain Happens

Most cases involve a combination of:

• Ligament laxity from pregnancy hormones
• Weak or inhibited deep core muscles
• Glute weakness
• Pelvic floor trauma or tension
• Diastasis recti
• Repetitive lifting strain
• Sleep deprivation affecting tissue recovery

PGP is rarely caused by one isolated issue.

That’s why generic exercises often fail — rehabilitation must address the root cause.

Is it normal for Pelvic Girdle Pain to last months after birth?

It can be — but persistent pelvic girdle pain should not be dismissed.

Most women improve within the first 6 weeks postpartum as hormones settle. However, research suggests that approximately 1 in 10 women may experience symptoms beyond three months if not treated appropriately.

In Singapore, many mothers:

• Resume work within a few months
• Lift and carry their babies frequently
• Have limited postpartum support after confinement
• Return to exercise without guided rehabilitation

When core and pelvic muscles haven’t regained coordination, the pelvis remains mechanically stressed. Over time, pain shifts from hormone-related to movement-related.

Persistent pelvic girdle pain is often a sign that the body needs structured rehabilitation — not just time.

Why does it hurt more now that I’m more active?

This is extremely common.

In the early postpartum period, activity levels are relatively low. As you:

• Walk more
• Carry your baby longer
• Push strollers
• Climb MRT or HDB stairs
• Return to workouts

The load on the pelvis increases.

If deep stabilising muscles — particularly the transversus abdominis, glutes, and pelvic floor — are not functioning optimally, the pelvic joints absorb uneven forces.

Activity is not the problem. Unprepared load is.

Pain flare-ups often signal that progression was too fast, not that exercise is harmful.

Practical After Pregnancy Back Pain Relief Strategies

Here are evidence-based strategies I recommend to mothers:

1. Modify Daily Movements

• Keep knees together when turning in bed
• Sit while dressing
• Avoid single-leg standing while carrying baby
• Use ergonomic baby carriers
• Alternate carrying sides

Reducing repetitive joint stress accelerates recovery.

2. Progress Impact Gradually

• Before returning to running:
• Walk 30 minutes pain-free
• Perform 10 single-leg squats comfortably
• Hop in place without pelvic pain

If symptoms flare, reduce load and rebuild gradually.

5. Address the Pelvic Floor

Pelvic floor dysfunction may present as:

• Heaviness
• Tailbone pain
• Pain with intimacy
• Urinary leakage

Proper assessment determines whether muscles are weak, tight, or poorly coordinated.

Even if your symptoms seem “mild,” I strongly encourage mothers to seek assessment from a physiotherapist or pelvic health therapist. Many women assume they just need to wait it out, but persistent pelvic girdle pain after childbirth can become harder to resolve the longer it is left untreated. A professional assessment ensures that you are exercising safely, progressing at the right pace, and not unknowingly reinforcing compensatory movement patterns that keep the pain going.

When Should You Seek Help?

Seek professional assessment if:

• Pain persists beyond 2 months
• Pain interferes with daily tasks
• Walking feels unstable
• Pubic symphysis pain is sharp
• You avoid movement due to fear

In Singapore, you can directly consult a physiotherapist without GP referral in private practice. Early intervention shortens recovery time and prevents chronic pain patterns.

How Physiotherapists at Women & Children’s Centre Can Help

At Women & Children’s Centre, our physiotherapists take a comprehensive approach to postpartum pelvic girdle pain. We understand that recovery is not just about doing exercises — it’s about restoring confidence, stability, and comfort in your body.

During your session, we assess:

• Pelvic joint (sacroiliac joints and pubic symphysis)
• Core muscle coordination
• Pelvic floor function
• Diastasis recti (abdominal separation)
• Posture and lifting mechanics
• Functional movements like squatting, stairs, and baby carrying

Beyond prescribing exercises, treatment may include:

1. Manual Therapy
   Hands-on techniques to improve joint alignment, reduce stiffness, and relieve muscle tension around the pelvis and lower back.
   
2. Soft Tissue Release
   Targeted release of tight hip flexors, glutes, lower back muscles, or pelvic floor muscles contributing to pelvic girdle pain.

3. Pelvic Floor Therapy
   Internal or external techniques (when appropriate and with consent) to retrain pelvic floor coordination — especially if there is tension, weakness, or poor timing.

4. Taping or Support Strategies
   Kinesiology taping or advice on pelvic support belts to provide temporary stability during recovery.
   
5. Personalised Return-to-Exercise Planning
   A structured progression plan tailored to your goals — whether that’s walking pain-free, returning to gym training, or preparing for another pregnancy.

6. Ergonomic & Lifestyle Coaching
   Practical advice on baby carrying, feeding posture, sleep positioning, and daily load management — especially important for mothers in Singapore who may resume work within a few months postpartum.

Our goal is not just short-term after pregnancy back pain relief, but long-term pelvic resilience. With the right assessment and treatment plan, most mothers see significant improvement within weeks and regain confidence in movement.

Supporting Your Postpartum Recovery

Pelvic girdle pain after childbirth is common — but persistent pgp pain is treatable.

If you are unsure whether what you’re experiencing is “normal,” that uncertainty alone is reason enough to seek guidance. Early intervention is always easier than correcting long-standing pain patterns.

Frequently Asked Questions on Postpartum Pelvic Girdle Pain

1. How long does pelvic girdle pain last after pregnancy?
   Most women improve within 6–12 weeks postpartum. However, around 10% may experience symptoms beyond three months without targeted rehabilitation. Persistent pain should be assessed.
   
2. Why is my back pain worse after delivery than during pregnancy?
   During pregnancy, hormones contribute to joint laxity. After delivery, activity levels increase while muscles may still be weak. This mismatch can aggravate pelvic girdle pain.
   
3. Can walking make pelvic girdle pain worse?
   Excessive walking too early can aggravate symptoms if pelvic stability is insufficient. Gradual progression with strengthening reduces flare-ups.
   
4. Is pelvic girdle pain the same as sciatica?
   No. PGP typically affects the pelvic joints (sacroiliac or pubic symphysis). Sciatica involves nerve irritation causing leg pain. A proper assessment differentiates the two.
   
5. Should I wear a pelvic support belt?
   Pelvic support belts may provide short-term relief by improving stability. However, they should complement — not replace — strengthening rehabilitation.
   
6. Will this affect future pregnancies?
   If untreated, recurrence risk increases. Proper rehabilitation between pregnancies significantly lowers recurrence rates.