Pregnancy Pelvic Girdle Pain
Top Tips To Help
by Sally Sheppard, a Specialist Physiotherapist in women’s and mens’ health and an NHS Clinical Entrepreneur
One of the normal changes to the body during pregnancy is the relaxation of the connections at the pelvic joints in order to prepare for the baby passing lower into the pelvis.
The pelvic joints at the low back and pubic area are all making space in this way. Some women experience discomfort and pain anywhere around the pelvis, including tops of legs, hip areas, buttocks and low back.
If these zones are painful for you then you might improve things with the following tips.
Tip 1 – Try to keep your pelvis level and feet flat when sitting. Avoid crossed legs or tucking one leg underneath or slouching.
Why it works – This will keep your pelvic bones even, with equal weight through each side and you will avoid pulling at the joints.
Tip 2 – Before moving, think about your leg positions. When standing up, either keep your legs parallel, or knees touching or very slight separation – you must be guided by comfort. Each woman is different.
Why it works – A wide separation of the legs usually tugs at the pelvic joints and is uncomfortable.
Tip 3 – Don’t take a step until you are fully standing up.
Why it works – If you stand up fully before you step your pelvis will be level and more comfortable.
Tip 4 – When turning over in bed, either keep your legs parallel, or knees touching or very slight separation – you must be guided by comfort. Avoid widely separating your legs. Consider rolling forwards onto all fours in order to turn over.
Why it works – Your pelvis is level and there is less pressure through the joints.
Tip 5 – Getting out of bed is easier if you roll over onto your side, and keeping your legs parallel, or knees touching or comfortable separation, drop both feet to floor whilst using your arms to push you up sideways. Avoid allowing one leg to separate far from the other and don’t ‘sit up.’
Why it works – You will not be twisting your pelvis.
Tip 6 – Getting in and out of the car will pull the pelvis if one leg leads first. Always try to ‘swivel’ on your bottom with your legs touching, hip distance apart or slight separation (whichever is comfortable for you).
Why it works – You will not pull the pelvis painfully in different directions
Tip 7 – Some women find that the first few steps after sitting down are painful. Slowing down and using the buttock muscles to gently squeeze can help. Then start with small, short steps whilst your pelvis gets used to moving.
Why it works – the buttock muscles can provide some support to the pelvic joints – try it!
Remember – little changes can make a BIG difference to discomfort and if you’re pain does not improve Physiotherapy may help.
To find a Specialist Physiotherapist near you please contact Pelvic Obstetric Gynaecology Physiotherapy https://pogp.csp.org.uk/contact-pogp
For further detailed advice please download;
Disclaimer – Please seek medical advice from your GP Doctor or Midwife if you are concerned about any conditions or pain that you are experiencing during your maternity.