Updated: Jan 15, 2019
Suffering with low back/pelvic /hip and or groin pain? You could be experiencing Pelvic Girdle Pain or you may hear it referred to as PGP.
Do any of these sound familiar: • Are you struggling to turn over in bed? • Are you ok for a little bit when you’re up and moving but in agony by the end of the day? • Does everything hurt even when you sit still too long? • Have the stairs become a mountain challenge?
Your body goes through a lot of changes during and post pregnancy and it should adapt to the new demands that are being placed on it. This can be carrying a tiny little human for 9 months but it can also be dealing with the awkward and repetitive positions you find yourself in with a new born and growing child.
Your body has many ways to adapt to these new demands and allow you to carry on moving without a second thought; however this is usually the result of muscles and your pelvic joints working harder than they are designed for. Over time they will start to let you know when they aren’t happy!
Top tips for managing PGP:
1. Exercise is okay! Our body is designed to move, so keep your up your normal regime to maintain strength and function, especially during pregnancy.
2. Being active is important but so is rest!
3. Pick the trips or tasks that are top of your list, don’t try to get everything done in 1 day. Get your family and friends to help out when needed.
4. Your pelvis likes having equal weight through both sides which can reduce how irritated things become by the end of the day. Try not to stand on one leg (think of climbing stairs 1 at a time) or hanging off your hip when standing. Keep your legs parallel and supported in bed with a pillow or pregnancy pillow. Try to avoid crossed legs and stand up before turning to move; there’s no rush.
5. Many women try pelvic belts and there are lots of different ones available online. These can act as a short term measure but won’t fix the problem. It is worth having an assessment with a physiotherapist to determine if a belt will help.
6. Listen to your body!