Late in Pregnancy, When Walking Seems Like Waddling

Pelvic Pain

I had stood one morning at the end of my bed, staring down at my shoes as if they were across a canyon. The thought of bending down to put them on made my whole pelvis ache. Not just ache, either — burn, throb, pull apart. It was as if I were trying to bind my body with nothing but breath. No one had prepared me for how deep this kind of pain could burrow into your bones — or how invisible it could seem to everyone else.

If you're reading this because your pelvis has started to feel like it's cracking open every time you roll over, walk or just exist past 36 weeks — you are not alone. Pelvic pain is one of the most frequent (and rarely discussed) discomforts that come with late pregnancy. It's one of those symptoms that can quietly undo your days and skew your sense of strength, especially when you're already holding so much — emotionally, physically. But here's what I want you to know: this pain is real, it's valid, and there are things you can do to support your body through the process.

So, What Is Pelvic Pain?

Hormonal changes, baby weight and posture shift make pelvic pain in pregnancy —also very common in the third trimester—most comforting. One key offender is a hormone called relaxin that your body makes to soften your ligaments and make space in your pelvis for childbirth. It's impressive biology, but for many of us, it also translates into loose joints, misalignment and deep, relentless discomfort.

You might experience:

• Symphysis pubis dysfunction (SPD): Sharp, stabbing pain in front of your pelvis where the pubic bones connect.
• Sacroiliac (SI) joint pain: Aches or sharp jabs in your lower back, hips or butt, particularly while standing or walking.
• General pelvic pressure: A feeling like something is bearing down between your legs, or that your pelvis will split if you walk too far.

This type of pain does not always appear on a test. But it can't always be relieved with some Tylenol. And it can disrupt your ability to move, rest or feel like yourself in those late weeks. But there's hope — and there are real, concrete tools that can help.

Grounding Techniques for Relief of the Pelvis

Let's go over what can make a difference. They're not cure-alls — but they're practices, tools and mind-set shifts that can provide real relief and make you feel more empowered in your body.

Prenatal Yoga | Movement as Medicine

Gentle, intentional movement can clear tension and free the pelvis to return to position. Prenatal yoga promotes movement without excess exertion, and can yield even a 10-minute stretch series.

What to try:

• Spinal flexibility and pelvic tilt with Cat-Cow
• Child's Pose for leg and hip opening
• Supported goddess pose with a bolster or pillow

Always breathe into the pain. Let it be soft. Let it be slow.

It's not about being flexible; it's about carving out room within your own frame once more.

All you need to do is something called pelvic tilts, which is a small movement but has a big impact.

Pelvic tilts help strengthen the core and supportive muscles around the hips and lower back — helping to make everyday movements less painful over time.

Try this simple one:

Lie on your back, knees bent, feet flat. Gradually tuck your pelvis up so your lower back sinks into the floor. Hold for 3 seconds. Release. Repeat 10 times.

Do this daily. It's mild enough for almost every stage and takes less than 5 minutes.

Mobility Enhanced: Support Belting

A good-fitting maternity support belt lifts the belly slightly and distributes pressure evenly throughout your back and hips. This can greatly lessen pelvic pain, especially if you're on your feet a lot or you've got older kiddos to chase.

Pro Tip:

Search for belts described as "pelvic support" or "SPD-friendly." Wear it while active, but remove it to give your body a chance to breathe while resting.

Body Pillows, Warm Baths & Permission to Do Less

Pain isn't simply a physical warning; it's an emotional burden. And sometimes the best healing thing you can do is listen to it. Let yourself luxuriate in warm water, supported by as many pillows as it takes, or ask someone else to haul the laundry (and the emotional baggage).

Ideas for comfort care:

• Put a heat pack on your lower back
• Sleep with U-shaped or wedge pillows for support
• Relax in a warm (not hot) tub with calming music or essential oils
• Make a "soft corner" in your home where you could simply sit.

Note: seeking assistance is not a sign of weakness. It's wisdom.

This Pain Has Purpose — But It's Still Not Easy

These final weeks are something of a humbling experience. Your body, the one you've occupied your entire life, is acting wild and strange — and that, at times, is a painful thing. That does not mean you are not strong. That means you're growing, in both senses of the word. This is a story of transformation, not failure.

When the pain arises, breathe into it. Give yourself credit for when it passes. You are living evidence of what it means to be able to hold both discomfort and devotion in the same hand.

A Parting Word, From My Heart to Yours

Pelvic pain can be part of your story—but it is not the whole story. You are still whole. Still powerful. Still okay to weep, bemoan a bit and then without a shred of shame, turn to a reassuring balm.

You are still you — even when your pelvis feels like it's a body part from someone else.

You are allowed to rest. You are allowed to receive. You can do so for ease.

This body has borne you beyond every single difficult thing you ever survived — and it will carry you through this, too.