Why Does Getting In and Out of the Car Hurt When Pregnant?
Has getting out of the car suddenly become one of the most uncomfortable parts of your day? Perhaps you've noticed a sharp pain through your pubic bone as you swing your legs out of the car. Maybe your hip aches when you stand up from the driver's seat, or you feel a stabbing sensation in your pelvis when you put your weight onto one leg. You might find yourself moving slowly, holding onto the door for support or having to pause before taking your first few steps. And if you're regularly driving to work, doing the school run, heading to appointments or getting in and out of the car multiple times a day, that discomfort can become incredibly frustrating. Getting in and out of the car shouldn't have to be painful just because you're pregnant. Pelvic, hip and lower back pain during pregnancy are common, but there are ways to help manage these symptoms and make everyday movements more comfortable.
Why Does Getting In and Out of the Car Hurt During Pregnancy?
Getting into or out of a car involves several movements happening together. You need to bend through your hips, rotate your body, move your legs and transfer your weight from sitting to standing. Although these movements usually happen without much thought, they can become uncomfortable when you're pregnant. One of the most common reasons is pregnancy-related pelvic girdle pain (PGP), sometimes referred to as symphysis pubis dysfunction (SPD).
Your pelvis has three main joints:
Pubic symphysis: The joint at the front of your pelvis.
Sacroiliac joints (SIJs): The two joints at the back of your pelvis, where your spine connects to your pelvic bones.
During pregnancy, hormonal changes, your growing bump and changes in muscle function can affect how your body manages everyday movement. When the joints or surrounding tissues become sensitive, movements that involve separating your legs, twisting or transferring weight onto one leg can trigger discomfort. This doesn't mean your pelvis is out of alignment, unstable or damaged. Pregnancy-related pelvic pain is often influenced by a combination of changes in movement, muscle loading and tissue sensitivity.
Where Might You Feel Pain When Getting Out of the Car?
The location of your pain can help identify which structures may be contributing to your discomfort.
1. Sharp pubic bone pain
Do you experience a sudden stabbing pain at the front of your pelvis when moving your legs out of the car? This is a common symptom of symphysis pubis dysfunction (SPD), a form of pregnancy-related pelvic girdle pain. You may notice the pain is worse when you move one leg at a time or separate your knees.
Other everyday activities may also become uncomfortable, including:
Rolling over in bed
Putting on pants or underwear
Walking longer distances
Climbing stairs
Standing on one leg
2. Hip pain when getting out of the car
Perhaps it's your hip that hurts when you lift your leg, rotate your body or stand up. Pregnancy-related hip pain can develop for several reasons, including changes in muscle loading, posture and sensitivity around the hip joint or surrounding tendons. You might feel an ache through your groin, discomfort around the outside of your hip or pain towards your buttocks. If you've been sitting in the car for a while, you may also notice stiffness when you first stand up.
3. Sacroiliac joint (SIJ) pain
Your sacroiliac joints are located at the back of your pelvis, near your lower back and buttocks. If you're experiencing SIJ pain during pregnancy, twisting in your seat or transferring your weight onto one leg may aggravate symptoms. You might notice a sharp pain on one side of your lower back, an ache through your buttock or discomfort when taking your first few steps after getting out of the car.
4. Lower back pain
As your pregnancy progresses, your growing bump changes how you sit, stand and move. Sitting in the car for extended periods can contribute to lower back stiffness, particularly if your seat isn't supporting you comfortably. When you then twist to get out of the car or stand up, your lower back may feel sore or restricted.
5. Groin or inner thigh pain
Pain through your groin or inner thighs can make lifting your legs and getting in and out of the car uncomfortable. This may be associated with pelvic girdle pain, hip-related conditions or changes in how the surrounding muscles are working. Because different conditions can produce similar symptoms, an individual assessment is important.
Why Does It Hurt More After a Long Car Journey?
Have you noticed that a quick trip to the shops is manageable, but getting out of the car after a longer drive is much more uncomfortable? Prolonged sitting can leave your hips, pelvis and lower back feeling stiff or sensitive. Your hips remain bent for an extended period, and you may not have many opportunities to change position. When you eventually stand up, your muscles and joints need to move through a different range of motion while supporting your body weight. If you're already experiencing pregnancy-related pelvic girdle pain, this transition may aggravate your symptoms. You might find that the first few steps are the most uncomfortable, before your body begins to loosen up.
6 Simple Tips to Make Getting In and Out of the Car Easier During Pregnancy
If getting in and out of the car is becoming painful, a few changes to the way you move may help.
1. Sit down first, then bring your legs into the car
Rather than stepping into the car one leg at a time, try sitting sideways on the seat first. Once seated, gently bring both legs into the car, keeping your knees relatively close together if this feels comfortable. This may reduce uncomfortable twisting and single-leg movements through your pelvis.
2. Reverse the movement when getting out
Before getting out of the car, turn your body towards the door and bring your legs around together as much as is comfortable. Once both feet are on the ground, use your arms and legs to help push yourself into standing. The aim is to move your shoulders, hips and legs together rather than twisting sharply through your pelvis.
3. Use your arms for support
Use a stable part of the car, such as an appropriate grab handle or the seat, to support yourself when standing. Avoid pulling on unstable parts of the door or placing your weight on anything that could move unexpectedly.
4. Adjust your seat position
Try positioning your seat so your hips and lower back feel supported. You may find that sitting slightly more upright, using a small lumbar cushion or adjusting your seat height helps. Make sure your seating position still allows you to drive safely, reach the pedals comfortably and maintain the correct position of your seatbelt.
5. Take breaks on longer journeys
If sitting for long periods aggravates your symptoms, plan regular breaks when practical. Getting out of the car, walking a short distance and gently changing position may help reduce stiffness.
6. Don't push through sharp pain
If a particular movement consistently triggers sharp pubic bone, hip or pelvic pain, try modifying it rather than forcing your way through. And if the pain continues, worsens or affects your everyday activities, consider getting it assessed.
Is Pelvic Pain Getting Out of the Car Normal During Pregnancy?
Pregnancy-related pelvic girdle pain is common, affecting approximately one in five pregnant women. However, common doesn't mean you should have to accept pain every time you get in and out of the car. If you're finding yourself avoiding car journeys, struggling with the school run or feeling uncomfortable every time you stand up from sitting, it's worth seeking advice. You don't need to wait until you're limping or struggling to walk before asking for help. Although many cases of pelvic pain during pregnancy are musculoskeletal, not all pain is caused by pelvic girdle dysfunction. Contact your midwife or maternity care provider urgently if pelvic pain is accompanied by vaginal bleeding, fluid leakage, fever, regular contractions, severe abdominal pain or reduced baby movements.
How Can Osteopathic Treatment Help Pregnancy Pelvic Pain?
If getting in and out of the car is becoming painful, osteopathic treatment may help address some of the musculoskeletal factors contributing to your discomfort.
I'm Sarah Boughtwood, a structural osteopath based in Milford on Auckland's North Shore, with over 10 years of clinical experience and more than eight years focusing on pregnancy and postpartum care.
My approach is to understand not just where you're sore, but what your pain is stopping you from doing. Perhaps you're struggling to get out of the car after driving to work, finding the school run uncomfortable or avoiding longer journeys because you know your pelvis will ache afterwards. During your appointment, I'll take the time to listen to your symptoms and assess how your pelvis, hips, lower back and surrounding muscles are functioning.
Depending on your assessment, treatment may include:
Gentle soft tissue techniques to help manage muscle tension and discomfort
Appropriate joint mobilisation to support comfortable movement
Advice on how to modify painful activities, including getting in and out of the car
Individualised exercises to improve strength and movement control around your hips and pelvis
Practical strategies for managing pelvic girdle pain throughout pregnancy
Treatment is tailored to your stage of pregnancy, symptoms and comfort. While osteopathic treatment cannot guarantee that your pain will disappear, the aim is to help reduce discomfort, improve mobility and make everyday activities easier.
When Should I See an Osteopath for Pelvic Pain During Pregnancy?
You don't need to wait until your symptoms become severe. Perhaps you've only recently noticed discomfort when getting out of the car, or maybe you've been struggling with pubic bone pain, hip pain or lower back pain for several weeks. Seeking advice early may help you understand what's contributing to your symptoms and identify ways to manage them. And if you've experienced SPD or pelvic girdle pain in a previous pregnancy, you don't need to wait for the same symptoms to become severe before seeking support.
Getting Out of the Car Shouldn't Be the Hardest Part of Your Day
Pregnancy can bring plenty of changes, but everyday movements like getting in and out of the car, walking, climbing stairs or getting dressed shouldn't have to become a daily struggle. Whether you're experiencing pubic bone pain, SPD, sacroiliac joint discomfort, hip pain or lower back stiffness, there may be ways to help you move more comfortably. You deserve to feel comfortable, supported and able to get on with your day. If getting in and out of the car is leaving you sore, stiff or uncomfortable, I'd love to help.
I'm Sarah, a pregnancy and postpartum osteopath in Milford, Auckland, providing individualised care throughout pregnancy.
Don't put up with pain just because you're pregnant.
Book an Appointment with Sarah
Sarah Boughtwood | Master of Osteopathy | Pregnancy & Postpartum Osteopath | Milford, North Shore, Auckland
This article provides general information and doesn't replace individual medical assessment.