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You might not realize it, but every time you walk, climb the stairs, or even roll over in bed, you’re using your pelvic joints, muscles, and bones. And honestly, when everything in your pelvis works well, there’s really no reason to give it a second thought. You move through your day freely and pain-free. End of story.

But if there’s a problem with your pelvic girdle (the ring of bones around your body at the base of your spine), oh boy, will you feel it. A twinge of pain can strike when you least expect it—like getting when you’re putting clothes on or getting into the tub—and even the simplest movements can become really uncomfortable.

Pelvic girdle pain (PGP) happens when you have discomfort in the front (around the pubic bone) or the back (around the sacroiliac joints) of the pelvic region, says Marcy Crouch, PT, DPT, a pelvic floor physical therapist and co-host of the ‌No Mama Left Behind‌ podcast. “The pain can range from a mild ache to a severe, sharp pain that can interfere with daily activities,” Crouch says. You might also get a clicking or grinding in the pelvic area.

Pelvic girdle pain is pretty common in pregnancy (affecting one in five pregnant people, per the Royal College of Obstetricians and Gynecologists (RCOG)), but it can also affect nonpregnant people, too. And certain habits can make it worse. One surprising trigger is something you may do multiple times a day (and can’t avoid): Getting in and out of the car.

Yep, if you wince every time you sit in the driver’s seat, it’s no coincidence. Read on to learn why getting in and out of the car worsens pelvic girdle pain and what you can do about it (no, you don’t need to stop driving).

What causes pelvic girdle pain?

Pregnancy is the primary reason for pelvic girdle pain. It makes sense: There’s a lot going on in your pelvic area during this time. “During pregnancy, your posture, and therefore how you move and use your muscles, changes as baby gets bigger,” Crouch says. As your baby bump grows, the stress and pressure on your pelvis does, too. “This can sometimes cause previously trouble-free joints to become irritated due to unusual rubbing and your muscles straining to provide support in unfamiliar ways,” she says.

Pregnancy hormones play a role in pelvic girdle pain, too. “Another thing that happens during pregnancy is that your body produces relaxin, a hormone that loosens ligaments and joints to prepare for childbirth,” Crouch says. “While this is necessary, it can also make your pelvic joints less stable and more prone to pain.”

Though pelvic girdle pain is more likely to happen during pregnancy, it can affect you even if you’re not expecting. Other possible causes of pelvic girdle pain include the following, per Crouch:

Previous or new pelvic or hip injuries
Uneven weight distribution (like carrying heavy bags on one side)
Weak pelvic floor, hip, or core muscles

How getting in and out of a car makes pelvic girdle pain worse

If your pelvic girdle is weak or unstable, anything that strains the pelvic bones and joints will cause or worsen pain. Getting in and out of a car is one of these things. Here’s why: getting in and out of the car “often involves asymmetrical movements that put more stress on the pelvic joints,” Crouch says. By “asymmetrical,” we mean standing on one leg.

When you get in or out of a car, you must shift your weight to one side. Problem is, “stepping one leg in or out at a time can cause uneven pressure,” she says, which can lead to pain and discomfort. That’s also why other asymmetrical activities/movements can cause pain. These include the following, per RCOG:

Walking on uneven surfaces/rough ground or for long distances
Standing on one leg, like climbing the stairs, dressing, or getting in or out of the bath

How to get in and out of the car with less pelvic girdle pain

Luckily, with a few simple tweaks, you can put less strain on your pelvis when getting in and out of a car. To reduce pain, try these tips, per Crouch:

Sit first: Sit down on the car seat with your legs outside, then swing your legs in together. Do the opposite when getting out.
Keep your knees together: Squeeze your knees together as you swing both legs in or out of the car to avoid putting uneven pressure on your pelvis.
Use a plastic bag: Place a plastic bag on the seat to help you swivel more easily.
Support yourself: When getting in our out, use your hands to support yourself on the door frame, steering wheel, or seat for added stability.

Other ways to manage pelvic girdle pain

“Pelvic girdle pain can be a real pain in the, well, pelvis. But with the right strategies and support, you can manage it effectively,” Crouch says. This usually “involves a mix of lifestyle adjustments, exercises, and sometimes professional help from a pelvic floor physical therapist” (more on this later).

Try the following strategies to help keep your pelvic girdle pain in check, per Crouch: