Pregnancy Hip Pain in Bountiful: SI Joint vs. Round Ligament Pain

Pregnancy hip and pelvic pain can make even simple things feel hard. Walking around the house, getting out of the car, or rolling over in bed can send sharp twinges through your low back or belly. As your baby and belly grow, that pressure often increases, especially later in pregnancy.

Knowing what kind of pain you are feeling matters. Sacroiliac, or SI, joint pain and round ligament pain show up in different ways and often respond to different types of care. When we understand the source, we can choose safer, more effective ways to calm it down.

As a pregnancy chiropractor in Bountiful, Utah, we focus on gentle, drug-free support that can be adjusted to each trimester. In this article, we will explain SI joint pain, round ligament pain, simple at-home relief ideas, and clear signs it may be time to get extra help for your hips and pelvis.

Your SI joints sit where your spine meets your pelvis, near the “dimples” in your low back. During pregnancy, hormones help soften your ligaments so your pelvis can open for birth. That softening, combined with weight gain and posture changes, can leave the SI joints irritated and inflamed.

Typical SI joint pain can feel like:

• Aching or sharp pain near one dimple of the low back
• Pain that worsens when standing up from a chair
• Discomfort climbing stairs or walking long distances
• Pain when rolling in bed or getting in and out of the car

Many people notice the pain more on one side, although it can switch sides or feel like it wraps around into the outer hip or even the groin. Activities that load one side of the body, such as carrying an older child on one hip or walking on uneven ground, may make it flare up.

As seasons change and you are doing more around the house or yard, extra lifting and bending can put more strain on the SI joints. Long periods of standing at work, cooking, or folding laundry can do the same.

Gentle prenatal chiropractic care often focuses on:

• Helping the pelvis sit in a more balanced position
• Reducing irritation in the SI joints
• Teaching simple stabilizing exercises to support the area
• Improving how your hips and low back move together

When the SI joints move more smoothly, many pregnant patients find walking, sleeping, and daily tasks feel more comfortable.

Round ligament pain starts in a different place. The round ligaments are cord-like bands that run from the sides of your uterus down into your groin. As your uterus grows in the second and third trimesters, these ligaments stretch and can get irritated.

Round ligament pain usually feels like:

• Sudden, sharp, or stabbing twinges in the lower belly or groin
• Quick zaps of pain with fast movements, like standing up or turning
• A pull or catch when coughing, sneezing, or laughing
• Brief stabs when rolling over in bed or getting out of the car

Unlike SI joint pain, which often sits deep in the low back or buttock, round ligament pain is more in the front and sides of the lower abdomen or into the groin. It is usually short-lived and very position-related. You might feel a quick jab, then it fades once you stop that motion or change positions.

As your baby grows and you stay active, those twinges can happen more often, which can be frustrating or even scary. The good news is that round ligament pain is common in pregnancy and is usually not a sign of something dangerous. It is still important to bring it up with your prenatal provider so they can rule out other causes.

Gentle bodywork, light stretching, and improving how you move can often decrease how intense and how frequent those sharp tugs feel.

While every pregnancy is unique, there are simple habits that are often helpful for both SI joint and round ligament discomfort.

Daily movement tips:

• Change positions slowly instead of making quick, jerking moves
• Keep your feet hip-width apart when standing up or turning
• Avoid staying in one position for too long, whether sitting or standing
• Use a pillow between your knees and ankles when sleeping on your side
• In the evenings, set aside a few minutes for gentle, pregnancy-safe moves, such as:
• Pelvic tilts on hands and knees, moving your low back in a small, smooth range
• Supported child's pose with your chest resting on stacked pillows or a couch
• Light hip-opening stretches using a chair or wall for balance, staying in a pain-free range
• Simple tools and habits can also make a big difference:
• A soft maternity support belt to help take pressure off your belly and pelvis
• Warm, not hot, showers or compresses to relax tight muscles
• Ice packs over the back of the hips or SI joints for 10 to 15 minutes after activity
• Supportive, non-slip shoes for walking on sidewalks, trails, and parking lots

Avoid any deep twisting or aggressive stretching, especially of the low back or pelvis. This can pull on already stressed ligaments. Skip new intense workouts unless cleared by your prenatal provider. If any activity increases your pain, causes cramping, dizziness, or makes you feel “off,” stop and rest.

Home care is helpful, but it is not always enough. It may be time to seek more support if:

• Your hip or pelvic pain is getting worse instead of better
• Sleep is hard because you cannot find a comfortable position
• Walking, working, or caring for other children is becoming difficult
• You start avoiding normal daily activities due to pain
• There are also times when you need immediate medical attention instead of, or before, chiropractic care. Contact your prenatal provider or seek urgent care if you notice:
• Sudden, severe pelvic or abdominal pain
• Vaginal bleeding or leaking fluid
• Regular contractions or strong tightening of the belly
• Fever, chills, or feeling very unwell
• Leg weakness, numbness, or trouble controlling your bladder or bowel

When it is safe to do so, a pregnancy chiropractor can be part of your care team. In our Bountiful office, we use gentle, pregnancy-specific techniques and tables designed to support a growing belly. The goal is to reduce stress on your SI joints and ligaments, ease muscle tension, and help your pelvis move in a more balanced way.

We also pay close attention to your stage of pregnancy, health history, and daily routine. Coordination with your OB or midwife helps keep your care plan safe and clear, and helps make sure everyone is working toward the same goals for you and your baby.

You do not have to simply “push through” hip and pelvic pain during pregnancy. Your comfort, mobility, and peace of mind matter, and they affect how you feel as you prepare to meet your baby.

At Elevate Wellness Chiropractic, we help pregnant patients in Bountiful and nearby communities sort out what is coming from the SI joints, what may be round ligament pain, and what else might be going on. A simple way to start is to use the home strategies above and keep a brief pain journal for a few days, noting where it hurts, what makes it worse, and what helps. Sharing those notes with a pregnancy chiropractor in Bountiful, Utah, can lead to more targeted, thoughtful care so you can stay active and enjoy this season with greater ease.

If you are ready to ease discomfort and support your changing body, we are here to help you feel more comfortable throughout every trimester. At Elevate Wellness Chiro, we provide individualized care that is tailored to your pregnancy, your goals, and your birth plan. Schedule an appointment with our pregnancy chiropractor in Bountiful, Utah today so we can partner with you in creating a smoother, more supported pregnancy experience.