If you’re pregnant and struggling with groin or inner thigh pain, you’re not alone and you don’t have to just “put up with it.”

Many expectant mothers experience pelvic girdle pain, a discomfort that can show up in different ways: a sharp twinge near the pubic bone, a deep ache in the groin, a pulling tightness along the inner thigh, or even a burning sensation around the hips.

In this guide you will learn what causes groin and inner thigh pain in pregnancy, how it changes across trimesters, and which relief options have research behind them.

Our goal is to help you understand your body, reduce pain, and keep doing the things that matter to you with confidence. We also explain warning signs that mean you should call your clinician right away, because your safety comes first.

Understanding Groin and Inner Thigh Pain During Pregnancy

Groin and inner thigh pain during pregnancy is usually called pregnancy-related pelvic girdle pain. The pelvic girdle is a ring of bones pubic bones in front and the two rigid joints at the back of the pelvis.

During pregnancy, these joints and the muscles that support them work harder as posture changes, weight increases, and soft tissues adapt to growth. When the joints move unevenly or the surrounding muscles tighten to protect the area, pain can appear in the groin crease, the pubic bone, the inner thigh, or the buttock.

Many people also report clicking at the pubic bone, pain while turning in bed, or difficulty separating the legs to step into a car. Patient information from national health systems describes pelvic girdle pain as common, often manageable with lifestyle changes and physiotherapy, and not harmful to the baby.

Book Prenatal Massage

Why Groin Pain Happens in Pregnancy

Groin pain during pregnancy can come from several different causes. These causes often overlap, meaning they can happen at the same time and make the pain stronger.

The most common cause is mechanical overload at the pubic symphysis.

Mechanical overload means that too much pressure or weight is placed on a part of the body.
The pubic symphysis is the joint at the very front of the pelvis where the two pelvic bones meet. Many muscles attach here.

As the belly grows in pregnancy, the center of mass (the balance point of the body) moves forward. Because of this, the muscles along the inner thigh that pull the legs together (adductor muscles) have to work harder to keep you steady while walking.

If these muscles become tight or tired, you may feel aching or pulling in the groin crease. This is most common when:

Taking longer steps
Climbing stairs

Another frequent cause is round ligament pain.

The round ligaments are strong bands of tissue that help support the uterus.

When stretched, they can cause sharp, short pains in the lower belly or groin, especially in the second trimester. This often happens with sudden movements such as:

Standing up quickly
Rolling over in bed
Coughing or laughing

These pains can feel worrying, but they are usually harmless and go away quickly.

A third possible cause is sacroiliac joint strain.

The sacroiliac joints are located at the back of the pelvis, where the spine and pelvis connect.

When these joints become sensitive, nearby muscles (such as the gluteals, or buttock muscles, and the deep hip rotators) can tighten up. This changes how movement and pressure pass through the pelvis and can create pain in the groin.

Women often notice this pain during activities like:

Turning in bed
Getting out of a car
Walking with long steps

Finally, groin pain may also be linked to general deconditioning and posture changes during pregnancy.

Deconditioning means the muscles are weaker because they are not used as much.
Posture changes happen naturally as the body adjusts to the growing belly.

If the deep core muscles (muscles around the stomach that support the spine) and the hip stabilizers are not working well, other muscles must take over. These include the adductors and the hip flexors (muscles that lift the legs).

This can lead to symptoms such as:

Inner thigh tightness
A pinching feeling near the groin fold
A sense that one leg is pulling more than the other

Understanding the different patterns of groin pain is the first step toward finding relief. Each cause responds best to specific changes in movement, body support, and simple home care.

Common Causes of Groin and Inner Thigh Discomfort

The top causes include:

· Pregnancy-related pelvic girdle pain

· Round ligament pain

· Pubic symphysis irritation (often called symphysis pubis dysfunction)

· Adductor muscle strain

· Sacroiliac joint sensitivity

Pelvic Girdle Pain

Pelvic girdle pain is not from one single injury. Instead, it comes from stiffness or uneven movement at the pelvic joints, combined with muscle guarding (when muscles tighten to protect the area).

Typical signs include:

· Pain at the pubic bone that may spread to the groin or inner thigh

· A waddling type of walk

· Difficulty shifting weight or separating the legs

Round Ligament Pain

Round ligament pain usually feels like quick, sharp stabs. These stabs of pain often settle down when you rest or change position.

(The round ligament is a stretchy band of tissue that supports the uterus. As it stretches during pregnancy, it can cause pain.)

Pubic Symphysis Irritation

Pubic symphysis irritation feels like pressure or burning in the middle area just above the genitals. Some people also notice clicking or popping sounds.

(The pubic symphysis is the joint where the two halves of the pelvis meet in front.)

Adductor Muscle Strain

Adductor strain is more likely when you walk faster or take a wider stance than usual.

(The adductor muscles are the inner thigh muscles that pull your legs together.)

Sacroiliac Joint Sensitivity

Sacroiliac joint sensitivity often causes a dull ache in the buttock that may also travel to the groin.

(The sacroiliac joints are where the spine meets the pelvis at the back.)

Practical Relief Tips

National guidance sheets recommend simple strategies to reduce triggers:

· Take shorter steps when walking

· Place a pillow between the knees when lying on your side

· Sit down when getting dressed instead of standing

A pelvic support belt may help some people by improving how forces move across the joints while walking.

Gentle manual therapy (hands-on treatment from a trained clinician) or supervised exercise can also reduce pain and improve daily function.

The key is finding a balance: stay active within your limits, and use movement strategies that feel sustainable.

Groin Pain in Different Stages of Pregnancy

Groin pain can appear at any time in pregnancy, but the pattern often changes depending on the trimester (the three stages of pregnancy).

In the first trimester (weeks 1–13), groin symptoms are less common. If pain happens, it is usually linked to early changes in posture (the way you carry your body) or to old injuries. Many people feel fine until later.

In the second trimester (weeks 14–27), the uterus grows faster. At this stage, round ligament pain becomes more noticeable. The round ligaments are stretchy tissues that support the uterus. Pain from these ligaments feels like quick, stabbing sensations in the lower belly or groin. It usually improves if you slow down, change position, or hold your belly when sneezing.

In the third trimester (weeks 28–40), the baby is heavier, and your body’s center of mass (balance point) moves further forward. The pelvis works harder to keep you upright. Shorter steps, changing positions more often, and sitting to get dressed or into the car can make a big difference.

Pelvic girdle pain (pain around the pelvis, hips, and groin) often becomes worse near the end of the day, especially after standing or doing housework for a long time. Hospitals and national health programs provide leaflets that explain pacing (spreading tasks out) and gentle exercises to match your pain level. The goal is not to rest completely but to avoid sudden “spikes” in load.

If pain keeps going or disturbs sleep, you can ask about a pelvic support belt (a band worn around the hips for stability) or referral to a pelvic health physiotherapist (a therapist who specializes in exercises and movements to protect the pelvis). They can teach stabilizing exercises and safe movement tips that reduce pressure on irritated tissues.

Most importantly, watch out for warning signs that are not typical for normal mechanical pain. These include:

· Severe pain with fever

· Vaginal bleeding

· Calf swelling (which could signal a blood clot)

If any of these happen, seek medical attention quickly.

Connect with a certified prenatal massage therapist to experience gentle, side-lying Swedish strokes that ease groin, inner thigh, and pelvic tension. This therapy is recommended only after the first trimester. So you must be at least 13 weeks pregnant to book safely. Always check with your healthcare provider first to ensure it’s the right option for your pregnancy

Book Prenatal Massage

Groin Pain in the Third Trimester

During the third trimester, groin and inner thigh discomfort usually increases. This is because body weight is highest and the pelvis is under peak load (maximum strain).

Your stride (walking step) may shorten naturally. This is actually a smart body adjustment—it reduces pulling at the pubic symphysis (the joint at the front of the pelvis) and decreases strain on the adductor muscles (inner thigh muscles).

Practical tips can help:

· Use a pillow between your knees when sleeping on your side to keep the pelvis level and reduce night pain.

· Try water exercise. The buoyancy (floating support) reduces pressure on the joints.

· Break up long tasks into shorter ones.

· Avoid lifting heavy weights on one leg at a time.

A pelvic support belt can reduce pain while walking by improving stability.

If your pain includes buttock aching or groin pulling when turning in bed, a physiotherapist can check your movement patterns and teach targeted stabilizing exercises. Research shows that supervised exercise programs and some gentle hands-on therapies can reduce pain and improve daily function for many people with pregnancy-related pelvic girdle pain.

For daily living, small adjustments protect your body:

· Plan ahead to avoid repeated stair climbing.

· Keep laundry, cooking items, and baby gear on one floor if possible.

· Use a backpack or rolling cart to spread weight evenly.

· When standing for long periods, shift your weight often and keep feet hip-width apart.

These simple changes reduce daily strain and protect the groin area during the final stage of pregnancy.

Severe Groin Pain Late in Pregnancy (38 Weeks and Beyond)

At 38 weeks and later, new or severe groin pain should be taken seriously. Mechanical pelvic girdle pain may still be the main cause, especially if you are on your feet for long hours, not sleeping well, or carrying heavy daily loads.

However, doctors and midwives also look for red flags (warning signs of serious problems). These include:

· Severe, constant pain that does not improve with rest

· Pain with fever

· Vaginal bleeding

· Sudden swelling in one leg

· Shortness of breath

If these occur, seek medical care immediately. National health programs stress the importance of responding quickly to such symptoms.

If your pain feels intense at the pubic bone, with a grinding feeling or trouble moving your legs apart, this may be pubic symphysis irritation. It is often managed without surgery.

Short steps, wearing a belt, and asking for mobility help can make movement easier. Many people with this condition still plan for a vaginal birth.

Discuss with your midwife or doctor about labor positions that keep your legs in a comfortable range. Water immersion during labor can also reduce pelvic strain and allow smoother movement.

If you suddenly feel sharp groin pain after a misstep or sudden wide leg movement (abduction), treat it as a flare. Rest briefly, support the area with your hands when moving, and apply heat to relax tense muscles.

If pain stays intense or feels unusual for your body, get checked. Doctors will rule out conditions such as hernia, deep vein thrombosis (a dangerous blood clot in the leg), or other complications.

Clear communication with your care team and a simple plan for movement, support, and comfort will make late pregnancy safer and calmer.

Hormones and Relaxin Effect on Muscles and Joints

Pregnancy creates a strong hormonal environment that prepares the body for birth. One important hormone is relaxin.

Relaxin levels rise in early pregnancy and help soften connective tissues so the pelvis can expand during delivery.

Misunderstanding Relaxin

Many people think relaxin alone causes pelvic pain. However, research shows the problem is multifactorial.

(Multifactorial means many different factors are involved, not just one.)

Pelvic girdle pain may be influenced by:

· Changes in load (how weight is carried)

· Changes in posture

· Changes in motor control (how muscles and nerves coordinate movement)

· Individual differences in response to pregnancy

This explains why some people with high relaxin have no pain, while others with lower levels do.

Practical Takeaway

Since ligaments (the bands that connect bones) may be a bit looser, the muscles and movement patterns need to share the load more evenly.

Helpful strategies include:

· Taking shorter strides when walking

· Keeping knees together when rolling in bed

· Engaging the deep core muscles before lifting

These actions limit strain on the pubic symphysis and sacroiliac joints.

Comfort Measures

· Heat packs and brief rest can ease muscle tension

· Maternity belts can support the pelvis

· Safe prenatal massage can relax tight muscles and reduce the pulling feeling in the groin

When to Seek More Help

Health systems and professional groups recommend these self-care strategies as first-line treatment. If symptoms do not improve, physiotherapy may be needed.

Looking at hormones as only one part of the bigger picture helps you focus on what you can control each day.

Specific Areas of Discomfort Expecting Mothers Feel

During pregnancy, many people feel pain in the groin (the crease where the thigh meets the lower belly) or the inner thigh. These discomforts often follow certain patterns that give clues about what is happening in the body.

· Inner thigh and adductor pain often means there is extra pressure on the adductor muscles (a group of muscles that pull the legs together). The main ones are adductor longus and gracilis.

· Upper inner thigh pain can be linked to the pubic symphysis (the joint in the middle of the pelvis where the two pubic bones meet).

· Sore groin muscles when turning or stepping may show that the body is using muscle guarding. This is when muscles tighten up to protect irritated joints.

· Pain during quick moves may be from the round ligament (a band of tissue that supports the uterus and can stretch painfully).

· Pain that lasts after a long day on your feet usually comes from mechanical overload, meaning too much strain on muscles and joints.

The positive news is that the location of the pain guides self-care. Specific stretches, careful positioning, and short sessions of hands-on care can relax tissues and keep you moving.

National health leaflets (such as NHS guides) emphasize that safe activity is not harmful in pregnancy. The goal is not “perfect posture,” but rather confident and smooth movement.

Focus on small choices each day that reduce strain, such as:

· Taking shorter strides when walking

· Sitting down to get dressed instead of balancing on one leg

· Supporting your legs with a pillow in bed

Inner Thigh and Adductor Pain

Inner thigh pain is common in pregnancy and often comes from adductor overuse.

The adductor muscles start at the pubic bone and attach to the inner side of the femur (thigh bone). They stabilize the pelvis when standing and walking.

When your steps are too long, or when you move side-to-side suddenly, the adductors tighten up to protect your joints. This can cause:

· A pulling ache in the inner thigh

· Tenderness near the groin crease

· A heavy feeling in the leg

Self-care tips:

· Take shorter steps and avoid wide stances

· Sit when putting on pants

· Place a pillow between your knees at night

· Use warmth to relax muscles

· Try light massage on the inner thigh

Many health guides confirm that staying active at your comfort level supports recovery.

If walking long distances triggers pain, break walks into shorter parts with rests. Choose flat, even surfaces and wear supportive shoes. A maternity belt can help during longer errands.

A pelvic health physiotherapist can check if your inner thighs are working too hard because of weak gluteal (butt) muscles or weak deep core muscles. They can teach you stabilizing drills to spread the workload more evenly.

If you feel sharp, sudden pain from a step or slip, it might be a small muscle strain. Rest briefly, apply heat, then continue with shorter steps and supported movement.

If pain is persistent and limits daily life, seek professional help. This will rule out pubic symphysis irritation or other joint issues and give you a tailored plan.

FAQs

1. Why does my inner thigh near my groin hurt during pregnancy?

This is usually from pelvic girdle pain (PGP), muscle strain (adductors), or round ligament stretching as your belly grows. The pelvis works harder to support weight, and nearby muscles tighten, causing groin or inner thigh pain.

2. When should I worry about groin pain in pregnancy?

Seek medical help if groin pain is severe, constant, or unusual, or if it comes with fever, vaginal bleeding, sudden leg swelling, or shortness of breath. These can signal serious complications and need urgent care.

3. How to fix groin pain during pregnancy?

Relief comes from shorter walking steps, supportive pillows, pelvic belts, gentle stretches, prenatal physiotherapy, and safe massage (after 13 weeks). Staying active within limits and pacing daily tasks also help.

4. When does SPD start in pregnancy?

Symphysis Pubis Dysfunction (SPD), also called pubic symphysis pain, can begin as early as the first trimester but is most common in the second and third trimesters as the baby grows and the pelvis loosens.

5. Can I use a heating pad on my groin while pregnant?

Yes, low to moderate heat on the groin or pelvis is considered safe for short periods. Avoid high heat or placing it directly on your belly to prevent overheating.

Groin and Inner Thigh Pain in Pregnancy – Causes & Relief Tips