Understanding Pregnancy-related Pelvic Girdle Pain: Your Essential Guide
By Rebekah Lim, BSc, DPT (Melb)
Welcome to a journey where pregnancy's joy meets a common challenge: pelvic girdle pain. From subtle discomfort to sharp twinges, it's a sensation many expectant mothers face. In this article, we'll explore the causes, symptoms, and solutions for pelvic girdle pain during pregnancy, all with the expertise of a trusted women's health physiotherapist. Whether you're a first-time mom or seasoned parent, Melbourne-based physiotherapy and wellness team is here to navigate this journey together with you, providing knowledge and support every step of the way.
Symptoms of pregnancy-related pelvic girdle pain
Clicking, locking or grinding
in the pelvic joints
Pain
Feeling unstable
Swelling
Why does pelvic pain occur?
Changes to your posture
Increased pressure on your pelvis due to the growth of your baby
Hormonal changes
Increased strain on the abdominal muscles, pelvic floor muscles and joints resulting in pain and inflammation if the muscles surround the area are unable to cope with the new demands
Activities that may make your symptoms worse:
Rolling or getting in / out of bed
Standing / Sitting for too long
Moving from sitting to standing
Standing on one leg (e.g. dressing – putting on pants)
Stairs
Prolonged / fast walking on uneven surfaces
High impact exercise (e.g. running and jumping activities)
Heavy lifting or household chores (e.g. vacuuming, shopping, carrying children)
Management of Your Pelvic Girdle Pain
Try these physiotherapist-recommended home remedies to relief your pelvic pain during pregnancy.
REST / POSITIONING
Rest in between activities
Sleep on your side with a pillow in between your leg
Get in and out of bed with your knees together (see the diagram below)
Reduce heavy lifting and pushing and pulling activities such as vacuuming
ICE
Use an ice pack on pubic bone for 20–30 minutes every 2–3 hours. Wrap the ice pack so that the ice is not in direct contact with your skin.
COMPRESSION
Wear a compression garment or support belt (as prescribed by your Physiotherapist)
EXERCISE
Walking – aiming 30 minutes/daily
Explore alternative exercises with your Physio (e.g. aquatic therapy, stationary cycling)
Strengthening / stretching exercises for the hip, pelvic floor and deep abdominal muscles (as prescribed by your Physiotherapist)
Home massage or trigger points to release tight muscles (as shown by your physiotherapist).
PAIN RELIEF
Consult your midwife, obstetrician or local pharmacist regarding pain relief that is safe whilst pregnant.
Managing pregnancy-related pelvic girdle pain demands a comprehensive strategy. By integrating tailored exercises, mindful posture practices, supportive tools, and seeking professional advice, individuals can effectively alleviate discomfort and regain control. Remember, each journey is unique, so be patient, stay consistent, and don't hesitate to seek support. Together, we can navigate pregnancy-related pelvic girdle pain and aim for a more comfortable, fulfilling experience.