Loose Joints in Pregnancy: Complete Guide
Feeling clumsier, wobblier or achier than usual? You're not imagining it. Pregnancy causes real, measurable changes to how your ligaments behave, and understanding what's driving it makes it much easier to manage safely.
The hormone behind it: relaxin
Relaxin is a hormone that rises during pregnancy, with levels increasing as pregnancy progresses. Its main job is to soften and loosen the ligaments around your pelvis, helping the pelvic joints become more flexible ready for birth. The catch is that relaxin doesn't just target the pelvis — it affects connective tissue throughout your whole body, from your ankles and knees to your wrists and shoulders. This is why you might notice looseness or instability in joints that have nothing to do with childbirth.
What it feels like
- Clumsiness — tripping more easily, twisting an ankle on uneven ground, or dropping things more than usual.
- Joint pain or aching, particularly in the hips, lower back, pelvis and knees.
- A feeling of instability, as though a joint might "give way," especially with sudden movements or twisting.
- Changes in posture, as your growing bump shifts your centre of gravity and looser ligaments struggle to hold your usual alignment.
- Pelvic girdle pain in some pregnancies, where pelvic joints become painfully unstable — this is a specific condition worth mentioning to your midwife if it develops.
Managing loose joints safely
- Move regularly but gently — walking, swimming and pregnancy-safe yoga help maintain strength around joints without high-impact strain.
- Focus on good posture, especially if you sit for long periods at work; a supportive chair and regular movement breaks help.
- Choose supportive, low-heeled shoes rather than flat pumps or high heels, both of which can make instability worse.
- Avoid heavy lifting and twisting movements, particularly lifting from a bent-over position.
- Take extra care on stairs and uneven surfaces, where the combination of a shifting centre of gravity and looser ankle joints raises the risk of a stumble.
- Ask about pelvic floor and physiotherapy support if pain is significant — many NHS trusts offer physiotherapy specifically for pregnancy-related joint and pelvic pain.
When to get it checked
Occasional aches and clumsiness are a normal part of pregnancy, but persistent or worsening pelvic pain, pain that makes walking or turning over in bed difficult, or pain that doesn't ease with rest is worth flagging to your midwife or GP. This could be pelvic girdle pain (sometimes called SPD), which responds well to physiotherapy, support belts and specific exercises when identified early.
Frequently Asked Questions
Why do my joints feel loose in pregnancy?
The hormone relaxin rises through pregnancy and loosens the ligaments around your pelvis to help prepare for birth. Because relaxin circulates throughout your body, it affects ligaments everywhere — not just the pelvis — which is why you might notice looseness in your ankles, wrists or knees too.
Does relaxin affect all joints in pregnancy, not just the pelvis?
Yes. While relaxin's main role is preparing the pelvis for birth, it acts on connective tissue across the whole body. This can cause clumsiness, mild joint pain and changes in balance well beyond the hips and pelvis, and it typically resolves gradually after birth as hormone levels return to normal.
When should I see someone about loose joints or joint pain in pregnancy?
See your midwife or GP if pain is persistent, worsening, or affects your ability to walk, climb stairs or turn over in bed — this could be pelvic girdle pain, which responds well to physiotherapy. Also seek advice if a joint feels genuinely unstable or gives way, rather than simply feeling looser than usual.
This article is for informational purposes only and does not constitute medical advice.
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