How To Manage Third Trimester Pelvic Pain During Pregnancy
Key Takeaways
Symptom Insight: Pelvic pain in the third trimester can stem from ligament strain, joint pressure, and the baby's position, rather than being solely attributed to normal pregnancy discomfort.
When to Seek Help: Pain that interferes with daily functions, sleep, or mobility may require support from a pelvic floor specialist, rather than one-size-fits-all advice.
At-Home Relief: Personalized pelvic floor care from Blair Mauri Pelvic is available in-home throughout Brooklyn and Lower Manhattan, no office visit required.
By the third trimester, it’s not unusual to feel like your body is under constant strain, especially around your pelvis. Walking becomes slower. Sleep gets harder. Even rolling over in bed can spark discomfort you weren’t expecting. Pelvic pain during pregnancy’s final stretch can show up in many ways: sharp twinges, dull aches, or a deep sense of pressure. While some of this is part of your body preparing for birth, it doesn’t mean you should have to just “push through it.”
I’m Blair Mauri, and I provide one-on-one, at home pelvic floor therapy for people navigating pregnancy and postpartum. I’ve worked with hundreds of clients across Brooklyn Heights, Cobble Hill, Park Slope, Tribeca, and beyond, helping them move through pain, prepare for labor, and feel more at home in their bodies again. Unlike traditional clinics, my approach is personalized, private, and entirely hands-on. I don’t rely on generic plans or assumptions; I assess, I listen, and I come to you.
In this piece, we’ll be talking about how to manage third trimester pelvic pain during pregnancy, what causes it, what you can do about it, and when it’s time to seek support from a pelvic floor specialist.
Understanding Pelvic Pain In The Third Trimester
As your body prepares for labor, it goes through hormonal, structural, and physical changes. These shifts are expected, but they can also cause discomfort that’s hard to ignore. Here’s how third trimester pelvic pain often shows up and when it may need more attention:
Why It Happens
In the third trimester, loosening ligaments, shifting posture, and the growing baby’s weight put added stress on the pelvis. This can lead to dull aches or sharp pelvic pain during pregnancy third trimester.
Common Triggers
Pain may worsen during everyday activities like walking, climbing stairs, or turning in bed, movements that require pelvic stability.
Additional Sensations
Tightness or pulling in the lower abdomen or groin is common, often caused by how your body compensates for instability.
When to Seek Help
Persistent or severe pelvic pain during pregnancy may signal the need for support. If discomfort continues postpartum, pelvic floor pain after birth can also be addressed through targeted care.
What Support Can Look Like
With pelvic floor therapy Brooklyn, Blair Mauri offers in-home sessions tailored to your body and your environment, serving neighborhoods like Park Slope, Dumbo, and Tribeca with one-on-one care that meets you exactly where you are.
Where Is Pelvic Pain Located In Pregnancy?
Pelvic pain can manifest in different areas depending on its root cause, and understanding where you're experiencing discomfort can help guide the appropriate type of care. During pregnancy, it’s commonly experienced in the following areas:
Deep In The Center Of The Pelvis
This often feels like a dull pressure or heaviness low in your pelvic bowl. It may intensify as your baby grows and your body adjusts to the increased load.
Along The Pubic Bone
Pain above the genitals may feel sharp or bruised, especially when walking or shifting weight. This could indicate pubic symphysis dysfunction, where the front pelvic joint becomes unstable or inflamed.
In The Groin Or Inner Thighs
Groin pain may feel like a stabbing or pulling sensation that can radiate into the legs.
Around The Hips Or Lower Back
Tension or misalignment in the sacroiliac joints or surrounding tissues can wrap pain from your lower spine into the hips. It’s especially common after long periods of standing or walking.
Glutes, low back, and legs:
Pain that originates in your low back and shoots down your legs is often a sign of sciatica, or compression of the sciatic nerve. This is often a result of muscle tension along the pathway where the sciatic nerve runs.
Near The Tailbone Or Sacrum
Also known as coccydynia, tailbone pain may feel like sharp jabs or soreness when sitting or standing up. Shifts in posture and pelvic floor tension contribute to this discomfort.
If you’re unsure where pelvic pain is located in pregnancy, working with a pelvic floor specialist can help identify the source. Blair Mauri offers at home pelvic floor therapy in Brooklyn and Lower Manhattan, with individualized sessions that address both prenatal discomfort and pelvic floor pain after birth.
To learn more or schedule pelvic floor therapy Brooklyn or pelvic floor therapy NYC, reach out today, care can come directly to your door.
What Causes Sharp Pelvic Pain During The Third Trimester?
Not all pelvic pain feels the same. In the third trimester, some experience sharp, sudden pain, often caused by natural physical and hormonal changes as your body prepares for birth. Common causes include:
Round Ligament Strain
The round ligaments stretch as your uterus grows, often triggering quick, sharp pain in the vulva on one side, especially when standing up, rolling over, or coughing. Many people refer to this pain as “lighting crotch.”
Baby’s Position And Pressure
As the baby drops lower into the pelvis, it may press on nerves or joints, causing localized jabs or deep aches during walking or long periods of sitting.
Symphysis Pubis Dysfunction (SPD)
SPD occurs when the pubic joint loosens or shifts out of alignment. This can make activities like climbing stairs or lifting one leg sharply painful.
Pelvic Floor Muscle Imbalance
Tension or imbalance in the pelvic floor muscles can lead to sharp, radiating pain, especially during movement. Pelvic floor therapy in NYC can help address these patterns.
While common, sharp pelvic pain shouldn’t be ignored. At home pelvic floor therapy from a trusted pelvic floor specialist can relieve discomfort and support your body as it prepares for labor.
Safe Ways To Relieve Pelvic Pain During Pregnancy
Pelvic pain can make simple tasks feel overwhelming in the third trimester, but relief is possible. With the proper support and minor daily adjustments, you can move more comfortably through the rest of your pregnancy. Here are some safe and effective strategies:
Modify How You Move
Small changes, such as keeping your knees together when getting out of bed or avoiding standing on one leg while dressing, can help reduce pressure on the pelvis.
Use Support Tools
A pregnancy belt can provide gentle support during long walks or periods of time on your feet. Pillows between your knees or under your belly can help keep your hips aligned during sleep.
Move Mindfully
Gentle movements, such as guided mobility and gentle stretching , can improve mobility, but avoid overstretching. For guidance that fits your body, consider at home pelvic floor therapy.
Get Personalized Care
Working with a pelvic floor specialist NYC can make a big difference. Blair offers pelvic floor therapy Brooklyn in the comfort of your home, serving areas like Park Slope and Dumbo.
Avoid DIY Solutions
Not all pelvic pain is caused by weakness. Generic exercises like Kegels can make symptoms worse if not prescribed properly. A personalized approach is always safest. (YAY this is great)
If you're unsure how to relieve pelvic pain during pregnancy, it’s best to work with someone trained in prenatal pelvic health.
When To Seek Help From A Pelvic Floor Specialist In NYC
Pelvic pain in the third trimester can range from mildly uncomfortable to truly disruptive, and it’s not always easy to know when to seek help. The truth is: you don’t have to wait for severe symptoms to benefit from personalized pelvic floor therapy NYC. Here’s when it may be time to reach out:
When Daily Activities Become Difficult
If pelvic pain makes walking, getting dressed, turning in bed, or climbing stairs uncomfortable, it’s a sign that your body may need support. These aren’t just minor inconveniences; they’re often signals of deeper muscular or joint imbalances that can worsen if left unaddressed.
When Pain Is Sharp, Persistent, Or Radiating
Sudden or stabbing pain, mainly if it shoots down the legs or lingers in the low back or groin, can indicate strain on specific ligaments or nerves. This type of discomfort shouldn’t be dismissed as “normal pregnancy pain,” especially in the final trimester.
When You’re Not Sure What’s Causing The Pain
Self-diagnosing pelvic pain can be tricky, and generalized online exercises may not be safe or helpful. A pelvic floor specialist in NYC can assess your alignment, muscle tone, and movement to provide you with targeted guidance tailored to your body.
When You Want To Prepare For Birth Or Postpartum Recovery
Pelvic floor therapy isn’t just about treating pain; it’s also about preparing your body for labor and setting the stage for a smoother recovery. Working with a provider like Blair Mauri, who specializes in at home pelvic floor therapy across Brooklyn and Lower Manhattan, can help you feel informed and supported ahead of birth.
If you’re looking for discreet, hands-on care from a trusted pelvic floor specialist NYC, Blair offers one-on-one sessions that fit your needs and your schedule, whether you’re focused on preparation or postpartum recovery. And if you're navigating pain after delivery, dedicated treatment for pelvic floor pain after birth is also available.
Final Thoughts
Blair Mauri Pelvic care is centered around you. In-home sessions are available throughout Brooklyn Heights, Cobble Hill, Park Slope, and Lower Manhattan, offering privacy, personalization, and evidence-based strategies for pain relief and improved function. Whether you're preparing for labor or simply trying to move through your day with more ease, pelvic floor therapy in NYC can be a vital part of your prenatal journey.
As an experienced pelvic floor specialist, Blair provides at home pelvic floor therapy tailored to your needs, no travel, no waiting rooms, just focused support in your own space. Sessions are available for people experiencing symptoms before birth, as well as those recovering from delivery and seeking pelvic floor therapy Brooklyn.
And if you're thinking ahead to recovery after birth, Blair also supports clients with pelvic floor pain after birth, offering compassionate, one-on-one guidance every step of the way.
Frequently Asked Questions About Third Trimester Pelvic Pain During Pregnancy
Is pelvic pain in the third trimester a sign of labor?
Not necessarily. While some pelvic pressure may increase as your body prepares for labor, pelvic pain during pregnancy is often related to joint or muscular strain rather than immediate signs of labor.
Can pelvic pain in late pregnancy affect how you walk?
Yes. Many people begin to notice changes in their gait or posture as a way of compensating for pain or discomfort, often leading to a waddling motion or stiffness when moving.
Is it safe to use a heating pad for third trimester pelvic pain?
Using a heating pad on a low setting for short periods can be safe, especially when applied to the lower back or hips, but always consult your provider to make sure it’s appropriate for your situation.
Can pelvic pain during pregnancy be worse at night?
Yes, it often intensifies at night due to prolonged inactivity or poor sleep posture. Hormonal shifts and the position of the baby can also contribute to nighttime discomfort.
Are there specific shoes that help reduce pelvic pain during pregnancy?
Supportive, flat shoes with cushioned soles can reduce pelvic stress. Avoid high heels or shoes with poor arch support, which can worsen alignment and pain.
Can third trimester pelvic pain be related to previous injuries?
Absolutely. Old injuries to the hips, tailbone, or lower back can resurface or worsen during pregnancy due to postural changes and ligament relaxation.
Should I avoid stairs if I have pelvic pain in the third trimester?
If stairs increase your discomfort, it’s wise to limit how often you use them. Try taking them slowly, one step at a time, step sideways, and consider modifying your environment when possible.
Is chiropractic care recommended for third trimester pelvic pain?
Some people find relief through prenatal chiropractic care, but it should be done by a provider experienced in treating pregnant individuals. Always consult your OB or midwife before starting.
Sources:
Hrvatin, I., Rugelj, D., & Sˇćepanović, D. (2024). Pregnancy‑related pelvic girdle pain affects balance during pregnancy. PLOS ONE, 19(3), Article e0287221. https://doi.org/10.1371/journal.pone.0287221
Sangsawang, B., & Sangsawang, N. (2022). The effect of pelvic floor muscle exercises applied during pregnancy on genito‑pelvic pain level in the postpartum period. International Urogynecology Journal, 33, 2791–2799. https://doi.org/10.1007/s00192-022-05225-2
Vleeming, A., Albert, H., Östgaard, H. C., Sturesson, B., & Stuge, B. (2012). European Guidelines for the Diagnosis and Treatment of Pelvic Girdle Pain. European Spine Journal, 21(suppl 6), 794–819. https://doi.org/10.1007/s00586-012-2380-5
