In this episode of The Birth Lounge Podcast, HeHe sits down with pelvic floor physical therapist Hayley Kava, founder of UMA Pelvic Health, to tackle one of the most common pregnancy complaints that doesn't get nearly enough attention: SI joint pain.
If you've been told pregnancy pain is "just part of it," this conversation is your reminder that you don't have to simply suffer through it. Hayley explains what's actually happening in your pelvis during pregnancy, why SI joint pain develops, and how your pelvic floor, core, ribcage, breathing, and overall movement patterns all work together.
Together, HeHe and Hayley break down why treating the pelvis in isolation often misses the bigger picture, how pregnancy hormones and your changing biomechanics influence pain, and why small changes to the way you move, stand, breathe, and rest can make a huge difference. They also discuss practical tools like SI belts, belly support bands, Pilates balls, yoga blocks, and gentle movement strategies, along with when those tools can help... and when they might not.
Hayley also shares why pelvic floor physical therapy isn't just about internal exams (and yes, those are always optional), how to build a supportive birth team, and why individualized care is one of the best investments you can make during pregnancy.
Whether you're already dealing with pelvic pain or hoping to prevent it, this episode is packed with practical, evidence-based strategies to help you move more comfortably, feel more supported, and better understand your changing body throughout pregnancy.
00:00 Stop Blaming Pelvic Floor
01:03 Pelvic Floor Basics
01:56 Meet Hayley Kava
03:19 Why SI Pain Matters
06:43 SI Joint Anatomy
09:18 Normal Asymmetry Patterns
12:20 Pubic Pain and Rolling
15:52 Inhibit Then Retrain
17:56 Rubiks Cube Body Model
20:10 Stop Bracing to Sneeze
21:34 Pregnancy Posture Fixes
25:31 Preparing for Labor Moves
29:14 Build Your Care Team
33:39 Pregnancy Compensation Patterns
34:36 Spotting Habitual Postures
36:46 Mindful Pain Check Ins
38:29 Shifting Stance And Sitting
41:29 Tension Beyond Pelvic Floor
43:23 Guarding And SI Joint Myths
46:16 Ribs Hip And Big Picture
47:57 Internal Exam Is Optional
50:38 Daily Tools And Movement
56:43 Services Access And Wrap Up
Guest Bio:
Hayley became a pelvic floor therapist in 2017 after a birth injury opened her eyes to the limitations in traditional pelvic rehab.
Hayley took her Postural Restoration and Sports Medicine background and dug deep into the literature. Over the years developing an integrative whole person method to treat the pelvic floor.
She has become passionate about sharing this method with not only her clients and staff but to the masses via social media, online classes and various trainings for clinicians looking to take a different approach to pelvic rehab. You can learn more about those offerings at hayleykavapt.com
SOCIAL MEDIA:
Connect with HeHe on Instagram: https://www.instagram.com/tranquilitybyhehe/
Connect with Hayley on IG: https://www.instagram.com/hayleykavapt/
BIRTH EDUCATION:
Learn how to stay in control of your birth and reduce the risk of unnecessary interventions in our Avoid a C-Section Webinar. HeHe breaks down the cascade of interventions, explains what’s really happening in the hospital, and shares practical strategies to protect your birth plan, advocate for yourself, and navigate labor with confidence. Perfect for anyone who wants a positive, informed hospital birth experience: https://www.thebirthlounge.com/csection
Feeling nervous about speaking up in labor? Our Scripts for Advocacy give you the exact words to handle the most common conversations that can make or break your birth experience. From declining unnecessary interventions to asking the right questions about procedures, these scripts empower you to stay in control, speak confidently, and protect your birth plan — even when the pressure is on. Think of it as your personal toolkit for advocating like a pro, so you can focus on your baby, not the stress: https://www.thebirthlounge.com/Scripts-for-Advocacy
And if you haven’t grabbed it yet…
Snag my free Pitocin Guide to understand the risks, benefits, and red flags your provider may not be telling you about, so you can make informed, powerful decisions in labor: https://www.thebirthlounge.com/pitocin
Join The Birth Lounge for judgment-free, evidence-based childbirth education from HeHe that shows you exactly how to navigate hospital policies, avoid unnecessary interventions, and have a trauma-free labor experience, all while feeling wildly supported every step of the way: https://www.thebirthlounge.com/
Want prep delivered straight to your phone?
Download The Birth Lounge App for bite-sized birth and postpartum tools you can use anytime, anywhere: https://www.thebirthlounge.com/app
LINKS AND RESEARCH MENTIONED:
www.umapelvichealth.com
www.hayleykavapt.com
Kiapour A, Joukar A, Elgafy H, Erbulut DU, Agarwal AK, Goel VK. Biomechanics of the Sacroiliac Joint: Anatomy, Function, Biomechanics, Sexual Dimorphism, and Causes of Pain. Int J Spine Surg. 2020 Feb 10;14(Suppl 1):3-13. doi: 10.14444/6077. PMID: 32123652; PMCID: PMC7041664.
Joukar, Amin MS∗; Shah, Anoli MS∗; Kiapour, Ali PhD∗; Vosoughi, Ardalan Seyed MS∗; Duhon, Bradley MD†; Agarwal, Anand K. MD∗; Elgafy, Hossein MD∗; Ebraheim, Nabil MD∗; Goel, Vijay K. PhD∗. Sex Specific Sacroiliac Joint Biomechanics During Standing Upright: A Finite Element Study. SPINE 43(18):p E1053-E1060, September 15, 2018. | DOI: 10.1097/BRS.0000000000002623
