Pelvic Girdle Pain (PGP) describes pain experienced in the joints of the pelvis. There are 2 main joints to the pelvis that we're concerned about when it comes to Pelvic Girdle Pain during pregnancy:
Your pubic bone at the front of your pelvis = the symphysis pubis joint
Where the back of your pelvis joins your spine = the sacro-iliac joint
Here are some tips to help you manage the pain associated with Pelvic Girdle Pain if you're currently experiencing it:
1. Stay as active as possible within your current pain limits, and avoid activities that make the pain feel worse
2. Ask for, and accept help whenever you can get it because everyday activities may be difficult right now
3. Rest when you can. If sitting on a large exercise ball is more comfortable than sitting on a low chair, do just that
4. Sit down on a chair to get dressed / undressed, and use a chair to put your shoes on / take them off
5. Avoid wearing heeled shoes so your bodyweight is stacked over your heels rather than over the toes of your feet. Opting for your flattest, widest shoes whilst walking around also takes the pressure of your lower back too
6. Place a plastic bag on the seat of your car, and lower yourself in bum first, then keeping your knees together, swivel your legs in to the foot well in one go
7. Sleeping on your side with a pillow wedged underneath the side of your bump is helpful, as is placing a pillow between your knees to help keep your pelvis better aligned
8. When rolling in and out of bed, do so by keeping your knees together, and practise using your arms more to help you manoeuvre around
9. Take the stairs one step at a time. It might take you longer to scale a flight of stairs using this technique, but at least you'll get there with less pain
10. Use a small rucksack rather than a shoulder bag. This balances your belongings evenly across your body, and leaves your hands free to hang onto something for support if you need it
And there you have it! My top 10 tips for managing pelvic girdle pain during pregnancy.
Love Sarah xx