How to Relieve Sacroiliac (SI) Joint Pain In Pregnancy  

Pregnancy is a beautiful gift that is accompanied by many new experiences that are not just emotional, but physical as well. The truth is, no two pregnancies are alike. You don’t always know what to expect during your pregnancy. What symptoms and pains you may feel with your first pregnancy, you may not feel with your second pregnancy. However, about 50 percent of women experience sacroiliac joint pain during pregnancy. SI joint pain is the result of the hormone called relaxin. Relaxin does exactly how the name sounds. Relaxin relaxes your muscles, joints and the ligaments surrounding your pelvis, hips and lower back. This can be especially painful when you are carrying the weight of a growing baby without the proper support.  

What is SI Joint pain?  

SI joint pain can occur anytime during pregnancy but it is more prevalent in later pregnancy because of the pressure from the baby being pushed on your pelvis causing leg and back pain. Sacroiliac joints are located in the pelvis and are responsible for the distribution of weight between the upper body and legs. Pelvic girdle pain is associated with pain that can arise during pregnancy. This is because pregnancy puts pressure on the pelvic muscles, ligaments, and nerves. Pelvic Girdle Pain (PGP) occurs in about 50% of all pregnant women. Fortunately, there are things you can do to help with PGP during pregnancy to keep you more comfortable during your journey to motherhood. 

What are causes and common symptoms of SI joint pain during pregnancy?   

SI joint pain during pregnancy occurs due to the effects of the hormone relaxin, which is released to help your body accommodate the growing baby. Relaxin works by loosening the ligaments and joints in your pelvis to allow for childbirth. However, this hormone doesn't target only the pelvic area—it causes loosening in other muscles and ligaments throughout your body. As a result, certain joints, like the SI (sacroiliac) joint, may become overstressed. When these ligaments relax, other muscles and joints must compensate for the extra pressure and weight, leading to pain over time. These muscles and joints aren’t used to carrying such a heavy load, contributing to significant discomfort. 

Common Symptoms of SI Joint Pain During Pregnancy 

Women experiencing SI joint pain during pregnancy often face a variety of symptoms, including: 

- Insomnia: Difficulty finding a comfortable sleeping position can lead to restless nights. 

- Unexplained Weight Gain: Some women may experience weight fluctuations as they struggle with limited movement due to pain. 

- Difficulty with Everyday Activities: The pain associated with pelvic girdle pain (PGP) can make simple tasks, like walking or standing, challenging. You might experience a dull or shooting pain located around the hips and legs and lower back.

- Problems Standing Up from a Seated Position: Transitioning from sitting to standing can be particularly painful. 

- Discomfort While Walking: Many women feel significant discomfort or pain when walking, making it difficult to stay active.

- Weak bladder control, difficulty moving, and stiffness or soreness of back, legs, and hips 

What does sacroiliac pain feel like? 

Sacroiliac pain can differ in intensity and frequency depending on the position and amount of exertion and weight bearing on your pelvis. Most women describe the pain as an aching or shooting pain. The pain is common in the lower abdomen, pelvis, buttocks, outer thigh, or lower back.  

Is SI Joint pain common in early pregnancy? 

Because women’s hormones fluctuate throughout pregnancy and a constant growing belly, it is very common to have SI joint pain start in the first trimester. Most women start to notice back pain as their hormones cause muscles and ligaments to relax. This joint pain can continue until birth or in rare cases up to three years after birth.  

Tips to help SI joint pain while pregnant

Exercises/Yoga

Prenatal yoga provides many benefits during pregnancy. Prenatal yoga works by targeting muscles that are often affected during pregnancy and birth. Prenatal yoga helps strengthen the pelvis and counteracts the SI joint by doing various stretches to ensure the pelvis stays in place. It is common during pregnancy for it to move out of place from the relaxing of the muscles from changes in the hormone relaxin. Also, prenatal yoga helps strengthen hip movements and your glutes. Prenatal yoga and postnatal yoga is often very relaxing and provides a lot of benefits.

Benefits of prenatal yoga include:

• Improved sleep
• Helps combat nausea, back pain, and hip pain
• Relieves stress and anxiety through structured breathing and connecting your mind and body
• Increases flexibility  which aid in childbirth 
• Helps relieve headaches

Pelvic Girdle Support Belt 

Another way to get SI joint pain relief in pregnancy is a pelvic support belt. These are created specifically with pregnancy in mind. They are designed to provide support under the belly and lift the belly to help with managing pelvic pressure. Support belts, like the V-Sling Support Band, provide high support and medium compression, providing the perfect pair for you and your baby during pregnancy. They have many benefits and offer an all-natural approach to helping with SI joint pain. Most women benefit from support belts that have an option for a built-in pocket to place a heating patch or ice pack on the back for added relief. Some belts are even eligible for insurance reimbursement as well. Be sure to check with your insurance if you have questions or concerns on coverage. Pelvic support belts provide relief from: 

• Pressure on your bladder 

• Added pressure during exercise 

• Back pains 

• Reduces pelvic pain and discomfort 

• Alleviates back pain 

You may be wondering if belly bands are safe during pregnancy and the answer is yes! Belly bands like these are designed specifically to support pregnant bodies and provide relief. Here’s some info on how to wear a belly band.  

Sleeping positions

The way you sleep can worsen or relieve symptoms associated with SI joint pain. It is very important to sleep on your side. Not just to relieve SI joint pain, but because studies have shown that sleeping on your side is safest for you and baby. Be sure to place a pillow between your legs. Lay the pillow flat starting at your pubic bone and ending at your knees. Sleep with both knees bent on either side of the pillow. Consider investing in a pregnancy pillow as it would provide support for your hips and proper support under your pregnancy belly. 

How long does SI joint pain last?

Studies have shown that most women see relief within four months of giving birth. However, about 20 percent of women could expect up to 3 years for relief. 

When to seek professional help

There are many things you could do at home to manage SI joint pain. However, it is always important to let your gynecologist know if you are experiencing this pain. There are ways in which OBGYNs can help. Rest assured most people find great relief in doing exercises at home, using a heating patch on their back, and wearing a support belt.