Pelvic pain when walking: causes, treatments, and exercises

You might not give your pelvis much thought — but if your pelvis hurts when you walk or you have pelvic pain that’s worse with movement, it’s pretty hard to ignore. For some, pelvic pain is like a nagging discomfort; for others, it can be sharp pain that disrupts daily life or makes it hard to enjoy movement. While pelvic pain often shows up during pregnancy and the postpartum period, it can also affect anyone: often due to muscle imbalances, injuries, or shifts in how you move.

No matter what’s behind your pelvic pain, you can often find relief with at-home treatments, including physical therapy and targeted exercises designed to support your comfort and mobility.

Ahead, learn what causes pelvic pain when walking, symptoms to watch for, and practical treatment strategies — including exercises recommended by Hinge Health physical therapists.

What is pelvic pain? 

Pelvic pain refers to discomfort in the lower abdomen, or the area between your belly button and your groin. For some, pelvic pain feels like a dull ache, sharp twinge, pressure, or heaviness, often in the pelvic floor muscles or inside the vagina, explains Heidi Austin, PT, DPT, a physical therapist at Hinge Health. Others might notice pain around the pubic bone at the front of the pelvis. 

Pelvic pain can feel more noticeable or intense during certain activities, such as walking, standing, and during sex. You might also feel it more at certain times, like during your menstrual cycle, pregnancy, or after childbirth. If pain comes on suddenly and lasts a short time, it’s called acute pelvic pain. If it sticks around for three months or more, it’s considered chronic.

Symptoms of pelvic pain

Pelvic pain can show up in many different ways. Common symptoms include:

• Aching or heaviness in the front of your pelvis, pubic bone, or groin — especially after activity

• Discomfort that spreads to your inner thigh or lower back

• Pain or soreness in your hips, buttocks, or lower back that gets worse with walking, standing, or at the end of a busy day

• Clicking or a feeling of heaviness when lifting your legs or taking the stairs

Causes of pelvic pain when walking 

Pelvic pain when walking is often influenced by a combination of factors: movement habits, shifts in activity levels, how your body adapts to changes, and stress or tension in the pelvic region. Here are some issues that can contribute to pelvic pain that is worse with movement:

• Pregnancy. Your growing baby can put more pressure on joints and muscles in your upper and lower body — including your pelvic floor muscles. This is especially true during the second and third trimesters, Dr. Austin notes. 

• Symphysis pubis dysfunction (SPD). SPD, also known as pelvic girdle pain, is one of the most common causes of pelvic pain when walking, says Dr. Austin. It can happen when your core and inner thigh muscles aren’t working together as well, which can make the front of your pelvis feel less supported during movement. “This can cause sharp pain at the front of your pelvis — specifically, at the pubic symphysis joint — sometimes radiating to the inner thighs or the area between your genitals and pubic bones,” Dr. Austin says. 

• Sacroiliac (SI) joint dysfunction. The SI joints connect your spine and pelvis and help absorb the impact of walking. Sometimes, if the muscles around your hips or legs are tight or tired, the SI joints can become more sensitive. This can cause aching or pain in your lower back, buttocks, or the front of your pelvis, especially during activities like walking or climbing stairs. For some people, SI joint pain can also feel more intense around menstruation.

• Osteitis pubis. This happens when the joint at the front of your pelvis (the pubic symphysis) becomes inflamed, often from repeated strain or overuse of the hip and pelvic muscles — like during sports or intense activity. Osteitis pubis can also develop during or after pregnancy, childbirth, or abdominal surgery. It can lead to pain and swelling in the front of your pelvis, groin, or lower abdomen, which can make walking uncomfortable. Osteitis pubis often happens when the area becomes irritated from repeated movement or overuse, which is common in athletes. Symphysis pubis dysfunction (SPD), on the other hand, is more often connected to increased joint movement and changes in stability, especially during pregnancy.

• Pelvic floor muscle issues. Your pelvic floor muscles stretch from your pubic bone to your tailbone and help support your pelvic organs, as well as bladder, bowel, and sexual function. If your pelvic floor muscles become tense or tired, you might feel pain or discomfort in your pelvic area. This pain can sometimes feel worse during everyday movements, like walking.

• Sports hernia. This is when a muscle or tendon in your lower abdomen or groin gets overstretched or torn, often from intense physical activity or playing sports. A sports hernia affects the muscles that attach directly to your pelvis, like your inner thighs (adductors) and side abdominal muscles (obliques). This can cause sharp or aching pain in the pelvic area, which may intensify when walking, twisting, or being active.

• Pelvic organ prolapse. This can happen when weakened pelvic floor muscles allow organs like your bladder, uterus, or rectum to shift or press into the vagina. “This can cause a dull ache or feeling of heaviness in your pelvic area, which can feel more intense when walking or engaging in other forms of physical activity,” Dr. Austin says. You might notice discomfort around your vagina, genitals, or deeper inside.

• Pelvic floor trauma. “Sometimes the pelvic floor muscles can be affected after childbirth or injuries,” Dr. Austin says. When the muscles and tissues in the pelvic floor are strained or torn, it can disrupt their normal support and function and lead to pain. This area can feel especially sensitive or unstable during movement like walking.

• Pelvic asymmetries. Everyday routines — like how you sit, cross your legs, or carry a bag — can lead to one side of the pelvis moving differently than the other. “When one or both hip bones rotate or move differently around the sacrum, it’s called pelvic asymmetry,” Dr. Austin says. “Sometimes, these small differences can add extra stress to the pelvis and may cause discomfort or pain with activities like walking.”

Treatments for pelvic pain when walking

There are several simple ways to alleviate pelvic pain when walking. Doing targeted exercises  can strengthen and support your pelvis, while internal release techniques done by a pelvic floor physical therapist may help ease muscle tension. If you’re pregnant, using supports like belly bands or SI belts can also make a big difference. Try these approaches to reduce pelvic pain when walking:

• Try physical therapy and targeted exercises. Targeted exercises, such as the ones below, can help ease pelvic tension, increase strength in your pelvic floor muscles, and reduce pelvic pain when walking. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Ask about pelvic massage. If your pelvic pain feels deeper inside — often because of muscle tension or nerve issues — a pelvic floor therapist might recommend pelvic massage. This involves gentle manual therapy inside the vagina, sometimes using tools like dilators or pelvic floor wands, to help relax tight muscles and calm sensitive nerves. Pelvic massage can help reduce pain, improve mobility, and make walking more comfortable. 

• Stay active. Gentle activities like walking and yoga help boost circulation, ease muscle tension, improve mobility, and support your body’s natural healing. The goal is to find a level of movement that feels comfortable — enough to challenge you, but not so much that it increases pain. Always listen to your body. It’s okay to feel a little discomfort, but you shouldn’t push through severe pain.

• Wear belly bands and pregnancy belts. If pregnancy is contributing to your pelvic pain when walking, supportive devices like belly bands or sacroiliac (SI) joint belts can help. “Using a belly band or SI belt can improve your walking tolerance and provide stability,” says Dr. Austin. These supports gently compress and stabilize your pelvis, which can ease pressure and help you stay active. 

• Over-the-counter (OTC) medication. Pain relievers such as acetaminophen (Tylenol), ibuprofen (Advil, Motrin), or naproxen (Aleve) can help manage pain so you can stay active and do targeted exercises. Topical NSAIDs or pain relief creams may also be options. However, NSAIDs like ibuprofen and naproxen are not recommended during pregnancy due to possible risks. Always check with your provider if you are pregnant, breastfeeding, have a medical condition, take other medications, or have questions about which medications are safe for you.

• Consider complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for pelvic pain relief, such as massage, acupuncture, dry needling, or chiropractic care.

Physical therapy for pelvic pain 

Physical therapy is a key treatment for pelvic pain that flares up with walking, focusing on safe movement, targeted exercises, and stretches to help relieve discomfort and support your body. The goal is to strengthen muscles that support your pelvis and core, improve flexibility, and promote healthy movement patterns. All of this can help relieve pelvic joint pain when walking and help you move more comfortably and confidently. 

A physical therapist can assess how your body moves when you walk, identify any muscle imbalances or areas of tension, and create a personalized program of exercises and stretches to support your pelvis and ease discomfort. They can also suggest ways to adjust your daily activities to minimize symptoms, and empower you with practical tools and strategies — like adjusting your walking routine, wearing supportive belts, or trying relaxation techniques — to help manage pelvic pain while staying active. 

You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit. Some exercises they may recommend can be found below.

These exercises help address pelvic pain when walking by targeting the muscles that support your core and pelvis. Gentle moves like abdominal bracing and seated Kegels with a towel build strength and stability, while quadruped kegels challenge your pelvic floor from a new angle to improve control. Adding bridges can increase pelvic stability and create more space at the SI joint, making each step more comfortable.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Tips to prevent pelvic pain when walking

You can’t always prevent pelvic pain when walking, but small changes can help reduce your risk and manage discomfort. Strengthening your core and inner thigh muscles, avoiding wide stances, and using a small ball between your knees during certain movements (especially if you’re pregnant) may support your pelvis. Try these tips:

• Strength train your core and inner thighs. Building strength in your core and inner thigh muscles can help reduce pelvic pain when walking. “Muscle imbalances — such as weak deep core muscles and tight or strong adductors — can put extra pressure on your pubic bone and contribute to pain,” Dr. Austin says. Targeted movements (like dead bug and side-lying hip abduction) can improve balance, stability, and support for your pelvis, making walking and other activities more comfortable. 

• Limit wide stances. “If you have symphysis pubis dysfunction, try choosing movements that keep your legs closer together — these are often more comfortable than wide stances like deep squats or side lunges,” says Dr. Austin. This can help you stay active and minimize discomfort. 

• Switch up your positions. Hinge Health physical therapists like to say “your next position is your best position,” so try to change how you sit or stand throughout the day. Regularly changing positions helps prevent muscle tightness and imbalances that can contribute to pelvic pain. For example, if you tend to sit with one leg crossed over the other, make a habit of switching sides occasionally. It can also help to alternate between sitting and standing positions.

PT tip: Keep moving

Pelvic pain can be frustrating, but it’s important not to avoid certain movements forever. “Gradually challenge and stretch the pelvic area,” says Dr. Austin. Working with a pelvic physical therapist can help you develop an intentional plan to slowly reintroduce challenging movements at your own pace. “You don’t have to avoid them for life — gradually increasing movement helps you regain confidence and strength, without fear,” Dr. Austin says.

How Hinge Health can help you

If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. How many women have pelvic pain? (2017, January 31). Http://Www.nichd.nih.gov/. https://www.nichd.nih.gov/health/topics/pelvicpain/conditioninfo/howmany

2. Dydyk, A. M., Forro, S. D., & Hanna, A. (2020). Sacroiliac Joint Injury. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK557881/

3. Amer, M. L., Omar, K., Malde, S., Nair, R., Thurairaja, R., & Khan, M. S. (2022). The challenges in diagnosis and management of osteitis pubis: An algorithm based on current evidence. BJUI Compass, 3(4), 267–276. doi:10.1002/bco2.127

4. Hong, M., Kirk, R. F., Bijal Toprani, Sweet, C. C., Pan, C., Krauss, J., & Grisales, T. (2025). Clinical outcomes of a digital musculoskeletal women’s pelvic health program: an observational, longitudinal study with comparison group. BMC Women S Health, 25(1). doi:10.1186/s12905-024-03475-4