Updated: Apr 8, 2020
I’m going to explain some red flags that you can be on the lookout for which may point to you having pelvic girdle pain; then I’m going to give you a few tips on how to help manage the pain you may be experiencing. An important note here – if you feel that these symptoms sound like you, please schedule an appointment to see a pelvic floor physical therapist, as an evaluation can greatly help manage your specific complications.
Signs of Pelvic Girdle Pain:
1. Pain – PGP can present itself in a number of places, including the pelvic region, the lower back, thighs, and knees
2. Grinding or clicking – a grinding or clicking sensation or sound can come from your pelvic area
3. Painful movements – there are a lot of different movements that can trigger PGP and it is different for every woman. Some of these movements include walking, running, going up or down stairs, rolling over in bed, getting in and out of the car, getting dressed and sex
Do any of these sound familiar? Keep reading for some tips on simple steps you can take to help reduce the pain you are experiencing.
Strategies to Relieve Pelvic Girdle Pain:
1. Stay active – figure out what activities trigger your symptoms and avoid those, but then find things that feel good and can keep you moving each day
2. Strengthen your core – by “core” I don’t just mean your abs. Work on strengthening your hips, back and pelvic floor muscles as well. A pelvic floor physical therapist and a pregnancy and postpartum coach can give you great advice on exercises that would be best for you.
3. Be mindful of posture and movement – try not to put all of your weight on one leg when standing and avoid crossing your legs when sitting. If possible, don’t stay in one position for more than 30 minutes. Change positions or get up and move around a bit. As best you can, keep your shoulders stacked over your ribs and your ribs stacked over your hips – try not to give in to the pregnancy waddle as this could increase your symptoms.
4. Support when sleeping – use pillows to support your belly, knees, back or any other area that is experiencing pain while you are lying down.
5. Knees together – as much as possible when you’re getting in and out of the car, rolling over in bed, or during any other movements where you may normally have your knees apart – try to keep your knees together as much as possible to reduce pain
6. Support – often belly bands or other kind of support belts can help take pressure off that pelvic area and lessen pain
7. Pelvic Floor Physical Therapy – as I mentioned before, a trip to a PFPT can be extremely helpful. Manual therapy can be performed on areas that are particularly painful. A PFPT can also make recommendations about exercises you can perform to help relieve your symptoms.
Pain is not something you have to live with during or after pregnancy! Find a PFPT and/or a Pregnancy and Postpartum Coach that can help guide you and give you helpful suggestions on exercises you can do to build strength and reduce symptoms. I want you to have the happiest, healthiest, most pain-free pregnancy that you can have!