Pelvic girdle pain in pregnancy, also known as Symphysis pubis dysfunction affects around 1 in 4 pregnant women and can carry on after birth.
Pain is felt around the pelvic joints, lower back, hips and thighs. Even though pain can be common, it shouldn’t be considered a normal part of pregnancy.
It may be caused by:
- Changes in the activity of the tummy, pelvic girdle, hip and or pelvic floor muscles, hormonal changes.
- The position and weight of the baby.
- Changes in the way you sit or stand.
- Asymmetrical movement of the pelvic joints.
Pelvic girdle pain is not harmful to your baby, You may experience difficulty with activities such as:
- Walking for long distances.
- Moving your knees apart – e.g. getting in and out of a car.
- Standing on one leg – e.g. Getting dressed or climbing stairs.
- Turning in bed.
Pain and discomfort can be felt in any or all of the following areas:
- At the pubic bone at the front of your pelvis
- Along your groin area.
- Below your Stomach.
- In your hips, lower back or buttocks.
Managing PGP
The following simple measures may help:
- Staying active, but also getting plenty of rest.
- Avoiding activities that make the pain worse
- Changing you position frequently- Try not to sit for more than 30 minutes at a time.
- A lot of expecting mums may find it comfortable to sit on a gym ball.
- Sitting down to get dressed and undresses.
- Standing with equal weight through both feet.
- Avoiding crossing legs when sitting or standing.
- Going up stairs one step and a time, leading with the pain free leg first.
Exercises to help pelvic girdle pain.
Seated pelvic tilts
Sitting as tall as you can on a chair or a pregnancy ball. Take a deep breath in, as you exhale, start to slouch downwards and roll back onto your tailbone.
Cat/cow stretch
On your hands and knees, relaxing your abdomen and keeping your back flat, take a breath in. As you start to exhale, suck your bellybutton inwards and tuck your tailbone under and hold for a second. Take a deep breath in as you lower your belly back to the starting position.
Childs pose
Whilst kneeling separate your knees to allow space for your bump, lower your head and chest towards the ground with your arms stretched in front on the floor, lower your hips towards your heels. Hold the stretch for up to 60 seconds.
Sitting Side stretch
On a gym ball or a chair, Take a nice deep breath in as you raise your right arm and reach it over head stretching it towards the left side, hold the position when you feel the stretch down your right side. Exhale as you bring your arm to the starting position and repeat on your left side.
Lower tummy scoops
Sitting in an upright position, place your hands on your lower tummy. Take a deep breath, as you exhale gently scoop your bellybutton inwards towards your spine, hold this position for around 10 seconds and release. Remember to keep breathing and not hold your breath throughout. repeat 10 times.
Adductors stretch (inner thigh )
Sitting on a chair, move your feet apart, as far as its comfortable. With your legs relaxed, gently push your knees apart, feeling a gentle stretch along your inner thighs.
