Pelvic instability occurs mainly during pregnancy. As the body prepares for the arrival of a baby, the
joints in the pelvis become more flexible. This is normal, but for some women, this change leads to
pelvic instability. You may experience discomfort and pain in the lower back and hips, making daily
movements like standing up, climbing stairs, and bending over a challenge. Sound familiar? You’re
not alone. Fortunately, there are ways to relieve these symptoms and support your body.
What is Pelvic Instability?
The term says it all – pelvic instability means the joints in your pelvis are not stable. This usually
happens because the ligaments and muscles that normally keep the pelvis firmly in place become
weak or overly flexible. You can compare it to a house that needs a strong foundation to stay stable.
Your body needs strong joints to remain balanced. Let’s first look at the pelvis, which is made up of
the following bones and joints:
- Left pelvic bone (ischium)
- Sacrum
- Right pelvic bone (ischium)
The bones in the pelvis are connected by a combination of cartilage and strong ligaments. A
ligament is like a strong, elastic band of connective tissue that links bones together in a joint. At the
front of the pelvis, there is a cartilage disc that provides a firm yet flexible connection, acting like a
shock absorber. This part connects the pelvis to the two pubic bones. At the back of the pelvis, at the
sacroiliac (SI) joints, strong ligaments keep the bones of the sacrum securely in place.
Causes of Pelvic Instability
Pelvic instability is most common in pregnant women, where hormones make the joints more
flexible. If the joints, muscles, and ligaments become too loose, this can lead to discomfort. Besides
pregnancy, other causes of pelvic instability include accidents, injuries, overexertion, genetics, and
weak muscles. Men and non-pregnant women can also experience pelvic instability, but it is much
less common. Men tend to have a narrower and sturdier pelvis, while women’s are wider and
deeper. Despite these differences, men and women can experience similar symptoms.
Symptoms of Pelvic Instability
If you have pelvic instability, you’ll often notice pain in the pelvic area, which can sometimes
radiate to the lower back, hips, groin, or thighs. You may also feel unstable or wobbly, which can
make daily movements feel uncertain. Simple activities like turning over in bed or bending to put
on socks can suddenly become difficult. The most common symptoms of pelvic instability include:
- Pain in the lower back
- Pain around the tailbone
- Morning stiffness
- Pain in the pelvis (front and/or back)
- Pain while walking
- Pain when climbing stairs
- Difficulty standing on one leg
- Pain when standing up after prolonged sitting
- Pain from sudden movements

Pelvic Instability in Pregnant Women
More than half of pregnant women experience pelvic instability. Some suffer more than others,
depending largely on weight gain, posture, muscle strength, and movement. There are two forms of
pelvic instability:
Hormonal Pelvic Instability
During pregnancy, your body produces softening hormones that make the joints and ligaments more
flexible. This is a natural process to create space for the growing baby and prepare for childbirth.
Pelvic instability occurs when this flexibility goes too far. The joints in your pelvis no longer stay
firmly in place and become “wobbly,” leading to an imbalance. This extra mobility can pinch nerves
and strain ligaments, much like an over-stretched elastic band. Pregnancy hormones typically start
to affect the body around the 20th week, which is when symptoms may begin.
Mechanical Pelvic Instability
Pelvic instability can also occur after childbirth. This is more common after a fast delivery, if the
baby is in an unfavorable position (such as breech), or in cases where medical tools like vacuum or
forceps are used. The cartilage and pelvic ligaments can stretch significantly or even tear in such
situations, weakening the pelvis and often leading to pelvic instability.
Relieving Pain with Pelvic Floor Exercises
To alleviate the symptoms of pelvic instability, we’ve provided some simple pelvic floor exercises
below. You can do these exercises at home or with the guidance of a physical therapist. It’s
important to find a balance between rest and movement when managing pelvic instability. Rest
promotes healing, while movement prevents the muscles from weakening further. Pelvic floor
exercises help strengthen the muscles around the pelvis, improving stability and reducing pain. It’s
best to do one or more of these exercises daily. Incorporating them into your routine will make them
a regular part of your day. Try doing them in the morning while in bed and/or in the evening before
going to sleep.
- Knee to Chest
Lie flat on your back with your legs stretched out. Slowly pull one knee towards your chest while keeping the other leg on the floor. Hold this position for about 30 seconds, then switch legs. Repeat 3 to 5 times per leg.
- Pelvic Tilt
For this exercise, lie on your back with bent knees and feet flat on the floor. Gently tilt your pelvis forward and backward without lifting off the ground. Repeat this movement 10 times. - Bridge
Take the same position as the pelvic tilt. Tighten your pelvic floor and glute muscles, and slowly lift your hips upwards. Aim to create a straight line from your knees to your shoulders. After a few seconds, lower yourself back to the starting position. Repeat 10 to 15 times.
- Knee Spread
Lie on your back again, with bent knees and feet on the floor. Let your knees fall outward as far as possible. Hold for about 10 minutes, trying to relax as much as possible. Briefly tighten your glutes after each minute. If this exercise is challenging, start with 5 minutes.
- Side Leg Lift
Lie on your side with straight legs. Slowly lift your top leg to a 45-degree angle, then gently lower it. Repeat this exercise 15 times, then switch sides - Pelvic Floor Strengthening (Kegels)
This exercise can be done anytime and anywhere, whether you’re sitting, lying down, or standing. Tighten your pelvic floor muscles and hold for 5 to 10 seconds. Imagine you’re trying to stop yourself from urinating. Repeat this 15 times, gradually holding the contraction for longer.
Chiropractic Care for Pelvic Instability
In our practice in Haarlem, we have helped many pregnant women. Whether dealing with pelvic
instability, headaches, or fatigue, maintaining a good posture and strong muscles during pregnancy
is essential. Many pregnant women, for example, tend to lean their upper body backward, which
puts a lot of pressure on the pelvis. How does chiropractic care help? We use safe, gentle techniques
focused on restoring balance to the nervous system and muscles. This helps your body recover more
quickly, allowing you to enjoy your pregnancy more.
Would you like a trouble-free pregnancy with as few symptoms as possible? Or are you suffering
from pelvic instability and want natural relief? Contact us for an initial consultation or more
information. You don’t need a referral from your GP to make an appointment.