Pelvic Girdle Pain vs. Sciatica in Pregnancy: What’s the Difference?
Pregnancy can bring incredible changes to your body, but sometimes those changes come with discomfort. Two common issues that often get mixed up are pelvic girdle pain (PGP) and sciatica. While they can feel similar, they are quite different—and understanding which one you’re experiencing can make it easier to find relief.
What is Pelvic Girdle Pain (PGP)?
Pelvic girdle pain happens when the joints around the pelvis (especially the pubic symphysis at the front or the sacroiliac joints at the back) become irritated.
Where you feel it: Pain around the pubic bone, hips, groin, buttocks, or lower back.
When it flares: Walking, rolling in bed, climbing stairs, or standing on one leg.
Why it happens: Still not fully understood but we believe that the hormonal changes and postural shifts that occur during pregnancy make the joints, ligaments and muscles around the pelvis more sensitive.
What is Sciatica?
Sciatica is irritation of the sciatic nerve, usually from pressure around the lower back or buttocks.
Where you feel it: Sharp, shooting, or burning pain that radiates down the back of the leg, sometimes with pins and needles or numbness.
When it flares: Sitting for long periods, bending forward, or lifting.
Why it happens: The growing uterus or changes in spinal posture can place extra load on the lower back, irritating the nerve.
What Can Help?
For PGP: Supportive belts, gentle exercise (like clinical Pilates), changing how you move (avoid single-leg activities), and physiotherapy support.
For Sciatica: Gentle stretches, posture changes, heat packs, and physio-guided exercises to reduce nerve irritation.
Check out our Instagram page which goes into more detail on specific exercises from a physiotherapist to help both concerns.
Many mums also find comfort with small, supportive tools at home. That’s why we created The Relief Box—a curated set of physio-approved items to ease pregnancy aches, soothe sore muscles, and make day-to-day life a little more comfortable. It’s a beautiful way to give your body extra care when you need it most.
When to Seek Help
If your pain is worsening, affecting sleep, or making it hard to move, reach out to a women’s health physiotherapist. With the right strategies, both PGP and sciatica can be managed so you can move through pregnancy with more comfort.
Takeaway:
PGP is pain from the pelvic joints, while sciatica is nerve pain. Both are common in pregnancy—but they need different management approaches. If you’re unsure which one you have, a physio can help guide you. And in the meantime, small, physio-approved comforts (like those in our Relief Box) can make a big difference day-to-day.