Why Pubic Pain in Pregnancy Is More Common Than You Think ...And What You Can Actually Do About It

You’re waddling through Target at 28 weeks, minding your business, and suddenly it feels like someone took a crowbar to your pubic bone. You gasp. You grab the cart. You wonder if something is wrong.

Nothing is wrong. But something is definitely happening. And nobody warned you.

I’m Dr. Brandie,  chiropractor, women’s health specialist, and yes, they call me The Vaginapractor. I earned that name because I’m the doctor who actually talks about the parts of your body everyone else tiptoes around. Pelvis, pubic bone, pelvic floor — this is my lane. I’ve spent my career helping women understand what’s happening in their bodies, especially during pregnancy, when everything shifts and nobody gives you the full picture.

So let me be the one to tell you the truth: pubic pain in pregnancy is wildly common, massively under-discussed, and absolutely manageable, once you understand what’s going on.

So What Is This Pain, Exactly?

What you’re likely experiencing is called Symphysis Pubis Dysfunction (SPD), sometimes referred to as Pelvic Girdle Pain (PGP). Your pubic symphysis is the joint right at the front of your pelvis where two bones meet. During pregnancy, your body releases a hormone called relaxin (ironic name, I know) that loosens your ligaments to prepare for delivery.

The problem? That loosening doesn’t always happen symmetrically or gracefully. The joint becomes unstable. The bones shift. And your body screams at you about it.

It can feel like:

• A sharp, stabbing sensation in your pubic area
• A deep ache that radiates into your inner thighs
• A grinding or clicking when you walk, roll over in bed, or go up stairs
• Pain so intense it stops you mid-step

You’re not being dramatic. This is real, it’s structural, and it deserves attention — not dismissal.

Why Nobody Talks About This

Here’s what frustrates me, and the exact reason I became The Vaginapractor: most prenatal care glosses right over this. You’ll get pamphlets about stretch marks and swollen ankles, but the moment you say “my pubic bone feels like it’s splitting in half,” you get a shrug and a “that’s normal.”

Normal doesn’t mean you should suffer in silence. Normal means your body needs support — literally and figuratively. And as a chiropractor who specializes in the pelvis, I can tell you: this joint responds to the right interventions. I see it in my practice every single week.

What Actually Helps (From The Vaginapractor Herself)

1. A Pelvic Support Belt, Immediately

This is not optional if you’re dealing with SPD. A good pelvic support belt stabilizes that joint, reduces the grinding, and lets you walk without holding your breath. I’m not talking about a flimsy maternity band from the clearance bin. I’m talking about a belt designed specifically to compress and support the SI joint and pubic symphysis.

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Put it on under your clothes. Wear it when you’re on your feet. Thank me later.

2. Chiropractic Care (Yes, I’m Biased... But I’m Also Right)

A chiropractor trained in prenatal care (like yours truly) can assess pelvic alignment, address SI joint dysfunction, and restore symmetry to the pubic symphysis. This is exactly what I do as The Vaginapractor... I get in there, find where the imbalance is, and correct it so the joint can stabilize.

Look for a provider who is Webster Technique certified or specializes in perinatal chiropractic. This isn’t a luxury. It’s targeted care for a structural problem.

3. Pelvic Floor Physical Therapy

If you’re not already seeing a pelvic floor PT, this is your sign. These specialists can assess exactly where the instability is and give you targeted exercises. This isn’t generic “do your Kegels” advice — this is precision rehabilitation. I often co-manage patients with a great pelvic floor PT,  the combination of chiropractic alignment and pelvic floor rehab is a game changer.

Ask your OB for a referral. Don’t wait until postpartum. The earlier you address it, the better your recovery.

4. Sleep Support That Actually Works

Rolling over in bed with SPD is an Olympic event. A pregnancy pillow that keeps your hips aligned is non-negotiable. You want something that goes between your knees AND supports your belly, taking the torque off that pubic joint while you sleep.

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Your sleep is already compromised. Don’t let pain make it worse.

5. Anti-Inflammatory Support (Topical)

You can’t pop ibuprofen like candy when you’re pregnant, but you can use targeted topical relief. Magnesium oil applied directly to the pubic area and inner thighs can reduce muscle tension around the joint. Some mamas also find relief with arnica gel.

Always check with your provider, but these are generally considered safe for external use during pregnancy.

Link arnica gel.

6. Movement Modifications (Not Movement Avoidance)

Don’t stop moving, just move smarter:

• Keep your knees together when getting in and out of the car or bed (swing your legs as a unit)
• Skip the wide squats and lunges — they can aggravate the joint
• Swim or walk in water if you have access to a pool — the buoyancy takes pressure off the pelvis
• Sit down to get dressed — standing on one leg is a trigger most women don’t realize

7. A Massage Gun on Low Setting

Gentle percussive therapy on the muscles around the pubic area — your adductors and  glutes — can release the tension that’s pulling on that joint. Do NOT use it directly on the bone. Focus on the soft tissue.

When to Call Your Provider

Most pubic pain in pregnancy is SPD and resolves postpartum. But call your OB or midwife if:

• The pain is sudden and severe with no prior history
• You have fever, swelling, or redness in the area
• You can’t bear weight at all
• Pain is accompanied by bleeding or unusual discharge

Trust your instincts. You know your body.

The Bottom Line From The Vaginapractor

Pubic pain in pregnancy is not a badge of honor. It’s not something you just “deal with.” It’s a biomechanical issue with real solutions, and you deserve to move through your pregnancy with as little unnecessary suffering as possible.

Get the belt. Find a prenatal chiropractor. Book the PT. Support your body the way it’s supporting your baby.

I didn’t become The Vaginapractor because it was a cute name. I became her because somebody needed to be the doctor who looks you in the eye and says: your pelvis matters, your pain is valid, and there’s a plan for this. That somebody is me.

You’re growing a human. The least you can do is give your pelvis some backup.

Disclosure: This post contains affiliate links, which means I may earn a small commission at no extra cost to you if you purchase through my links. I only recommend products I believe in and that support your health journey.

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