Dealing with Pelvic Girdle Pain (PGP) During Pregnancy and Beyond
Pregnancy is an exciting time, but it can also put strain on your body in unexpected ways. One common issue faced by around 1 in 4 expectant mothers is pelvic girdle pain (PGP). This condition causes discomfort and aching sensations in the pelvic region, hips, lower back, and thighs.
While PGP is highly prevalent during pregnancy, it's crucial to remember it is not considered a normal part of carrying a child. The pain and limitations on your movements can significantly impact daily functioning. Seeking proper diagnosis and support is essential to manage PGP effectively and ensure you can enjoy your pregnancy as comfortably as possible.
In this guide, we will explore the common symptoms of PGP and how it can affect daily activities. You'll learn when it's advisable to seek medical help for pelvic discomfort. We'll also dive into the potential causes of PGP, self-care tips you can implement at home, and exercises that may help provide relief.
Arming yourself with knowledge on PGP is the first step to taking control of this condition. There are many strategies you can try to reduce pain and prevent it from disrupting your life. With proper guidance and support from your healthcare team, you can find an approach that works for you. The goal is to ensure PGP doesn't prevent you from delighting in each moment of your pregnancy journey.
Pelvic Girdle Pain vs. Symphysis Pubis Dysfunction
Pelvic girdle pain (PGP) and Symphysis Pubis Dysfunction (SPD) are two common pregnancy-related conditions that affect the pelvic joints. While they share some similarities, there are important differences between PGP and SPD:
What is Pelvic Girdle Pain?
PGP refers to pain in the joints that make up the pelvic girdle, including the sacroiliac joints, hip bones (ilium), and the lower back
The pain is typically described as a dull ache or discomfort in the lower back, hips, and buttocks.
PGP may also be associated with a clicking or grinding sensation in the pelvis.
PGP can occur any time during pregnancy or after birth.
It is caused by the hormonal changes of pregnancy that lead to increased flexibility in the pelvic joints.
PGP is general pelvic and back pain with no identifiable cause.
What is Symphysis Pubis Dysfunction?
SPD specifically refers to pain and instability in the pubic symphysis joint.
The pubic symphysis is the joint that connects the two pubic bones at the front of the pelvis.
SPD is caused by the relaxing hormones of pregnancy leading to excess mobility of the pubic symphysis.
Pain is felt directly over the pubic bone and can radiate to the inner thighs.
Summary of Differences
| Similarity | PGP | SPD |
|---|---|---|
| Cause | Hormonal changes of pregnancy | Hormonal changes of pregnancy |
| Onset | Any time in pregnancy or after birth | Typically 2nd/3rd trimester |
| Location of pain | Broad - pubic bone, lower back, abdomen | Localised - directly over pubic bone |
| Nature of pain | General, diffuse | Sharp, stabbing over pubis |
| Diagnosis | No identifiable cause, physiotherapists will make an assessment by first ruling out other causes of pelvic pain such as posture and your back and hip movements | Specifically pubic symphysis instability |
In summary, PGP and SPD onset is most common in later pregnancy due to hormonal changes affecting pelvic joint mobility and stability. Pain can also begin suddenly with physical strain. It may persist after childbirth, rather than resolving spontaneously. PGP and SPD share origins in pelvic joint dysfunction but manifest in slightly different joint locations.
Recognizing the Symptoms of Pelvic Girdle Pain
The first step in managing PGP is understanding how to identify it. Symptoms can range from mild achiness to more severe discomfort. Being familiar with the common signs of PGP allows you to take action early.
Many women experience pain and tenderness concentrated over the pubic bone at the front of the pelvis. A feeling of soreness through the groin area is also frequently reported with PGP. In some cases, the pain is generalized below the abdomen rather than isolated to the joints.
PGP also often causes aching, throbbing sensations in the hips on one or both sides. Lower back pain across one side or both sides of the spine is another telltale symptom. The discomfort is felt deep within the pelvis, distinguishing it from muscular back pain.
The character of the pain varies from dull and annoying to sharp and severe. It may be constant or intermittent. Pay attention to any new pelvic, hip, groin or lower back pain persisting more than a week or two. Recognizing these hallmark PGP symptoms is key to seeking proper diagnosis and care.
Impact on Daily Movement and Function
In addition to causing pain at rest, PGP can significantly impact your ability to perform daily activities. The condition makes certain movements that shift or load the pelvic joints extremely challenging.
Walking for more than short distances often aggravates the pain, making getting around difficult. Climbing up or down stairs may become nearly impossible depending on the location of your pain. Pain and limited mobility in the hips interferes with movements like turning over in bed.
Because PGP causes asymmetry in the pelvic joints, putting full weight on just one leg is also very painful. This makes activities like standing on one foot to get dressed, stepping in and out of a car, or even getting in and out of the bath very difficult.
Lying fully on your back or side can also become uncomfortable with PGP as it puts pressure on tender pelvic joints. The impact on basic movements around the home highlights why addressing PGP is so important to maintain strength and mobility.
Knowing When It's Time to Seek Medical Care for Pelvic Discomfort
Coping with pelvic girdle pain during pregnancy can be challenging. It's crucial to understand when to reach out to your healthcare provider for guidance and support. Seeking timely medical care ensures proper treatment and prevention of long-term dysfunction.
Seek Evaluation If Pain Impacts Daily Function
Mild pelvic soreness occasionally is not unusual during pregnancy. However, if intensifying groin, hip, back or pelvic pain is affecting your ability to perform normal daily tasks, it requires medical attention. Don't wait for the discomfort to become severe. Seek help early to keep symptoms from worsening further.
Don't Delay If Symptoms Don't Resolve in 1-2 Weeks
Acute pelvic pain that arises suddenly often resolves on its own within days or weeks. However, pelvic girdle pain lasting longer than 1-2 weeks without improvement indicates an issue requiring professional evaluation. Persistent symptoms suggest a high likelihood of PGP or other medical condition needing treatment.
Don't tough it out silently if hip, groin, or pelvic discomfort fails to get better after the initial week or two. Communicate with your doctor, midwife or physiotherapists for a full assessment. Waiting risks worsening pain and diminished function. Addressing PGP early is key.
Seeking prompt diagnosis and support for pregnancy-related pelvic pain gives you access to effective management strategies. Your healthcare team can help customize a treatment approach to keep you moving comfortably.
Examining Potential Causes of Pelvic Discomfort During Pregnancy
Pregnancy-related pelvic girdle pain does not stem from any single cause. A combination of physical, hormonal, and lifestyle factors are likely at play. Understanding the contributing factors allows you to proactively manage your risks.
Hormonal Changes Loosen Ligaments
One of the main instigators of PGP is fluctuating pregnancy hormones like relaxin. Relaxin causes ligaments throughout the body to become looser and more flexible. This prepares the body for delivery by allowing the pelvis to widen. However, it also places extra strain on the pelvic joints.
The added weight and pressure on the increasingly mobile pelvic bones lead to inflammation, irritation, and ultimately pain. Being aware this hormonal ligament laxity predisposes you to PGP allows you to take preventative measures.
Fatigue and Stress Impact Pain Perception
Carrying a child places substantial physical burdens on the body. Frequent fatigue coupled with mental stress often accompany pregnancy. This appears to lower the threshold at which sensations are perceived as painful.
When the nervous system is in a heightened state of reactivity, sensations that may normally feel like minor discomfort can become amplified into more bothersome and debilitating pelvic pain.
Growing Baby Changes Posture and Strain
As pregnancy progresses, the weight and position of your growing baby shifts the body's centre of gravity. To compensate, you instinctually arch your back more. Your posture adapts in ways that redistribute the additional forces being placed on the pelvis and spine.
This necessary change in posture strains muscles and places extra pressure on the pelvic joints. The additional burden on the pelvis leads to worsening pregnancy-related pelvic pain if preventative steps aren't taken.
Irritation of Joints and Soft Tissues
The pelvis is designed to permit a certain degree of movement. However, this mobility increases during pregnancy. Excessive motion between pelvic bones can aggravate the joints. Surrounding muscles must work harder to stabilize the pelvis.
This shows that normal pregnancy-related anatomical and biomechanical changes in the pelvis significantly contribute to PGP. Increased mobility and compensatory muscle strains heighten irritation that manifests as pain.
Pre-Existing Low Back Pain Raises Risk
Women with a history of back pain prior to pregnancy have up to a 7x higher risk of developing pelvic girdle pain. Previous injuries or weakness may predispose the pelvic joints and spine to pain. Also, past pain lowers the threshold of what is perceived as discomfort.
The takeaway is that pregnancy is not the sole cause of PGP, but rather works in conjunction with other vulnerabilities. Awareness of the various contributing factors empowers you to minimize risks through targeted preventative and supportive care.
Proactive Tips for Coping with Pelvic Discomfort at Home
Managing pelvic girdle pain on a daily basis involves making thoughtful adjustments to how you position and care for your body. Small tweaks to your posture, movements, and lifestyle can make a big difference in minimizing pain from PGP.
Pace Activities and Rest Strategically
Take breaks to sit or lie down as needed when pain flares up. Avoid rushing or straining yourself to complete tasks. Ask for help with heavy housework or lifting to reduce load on your pelvis.
Maintain Proper Postural Alignment
Distribute your weight evenly when standing. Avoid slouching when sitting. Support your lower back with cushions. Position yourself closer to work surfaces to avoid hunching over.
Modify Computer Ergonomics
Sit upright in your chair with arms relaxed at your sides. Elevate your monitor to eye level. Use a rolled towel or small pillow for lower back support.
Adjust Car Seats and Practice Safe Body Mechanics
Sit close enough to easily reach pedals without straining. Keep knees level with hips when exiting vehicles. Open doors fully and swivel your whole body together.
Use Assistive Devices for Stairs and Lifting
Lead upstairs with your stronger leg and down with your weaker leg. Carry laundry in a basket with handles rather than a pile in your arms. Squat close to the load when lifting using your legs.
Optimize Sleep Positions and Get In/Out of Bed Safely
Sleep on your side with a pillow between your knees or under your belly. Avoid lying flat on your back, which can increase PGP discomfort. Roll your whole body together, keep knees bent, and push up with your arms when getting in and out of bed.
With some proactive adjustments, you can reduce unnecessary strain on your pelvis. This helps calm aggravated joints and prevent increased pain and dysfunction. Your healthcare providers can recommend additional pregnancy-safe modifications tailored to your needs and environment.
Exercises to Help Alleviate Pelvic Discomfort
Recommended exercise during pregnancy
Diaphragmatic Breathing
Starting Position:
Visualization: Picture the diaphragm as a dome-shaped muscle separating the chest (ribcage) from the abdomen, even though it's not physically felt.
Awareness: Stand or sit upright and place a scarf or band around the lower ribcage, gently pulling both ends to draw attention to the diaphragmatic area.
Inhalation
Focus: Direct your attention to the back and sides of the ribcage where the lungs are situated.
Breathing In: Inhale through your nose, visualizing your lungs expanding like slowly inflating balloons, feeling the scarf tighten.
Avoid Force: Do not force inhalation; it should be natural.
Diaphragm Action: Simultaneously, the diaphragm descends into the abdominal region, expanding the ribcage outward.
Exhalation
Expelling Air: Exhale through your mouth, sensing air gently leaving from the depths of your lungs.
Diaphragm Rising: Feel your diaphragm rising as you engage your deep abdominal muscles, gradually closing the ribcage.
Avoid Tension: Refrain from puffing cheeks or pursing lips to prevent tension in the neck, jaw, and face.
Benefits: Diaphragmatic breathing enhances breath control and posture, facilitating ease of movement and overall well-being.
Pelvic Elevator Exercise
Starting Position
Sit upright on a chair with your feet planted on the floor, either hip-width apart or with inner thighs touching.
Distribute your weight evenly on both sitting bones and maintain a neutral, elongated spine.
Preparation
Take deep breaths, expanding your ribcage, and elongate your spine.
Exhale while imagining closing elevator doors and ascending to the first floor.
Initiate the lift by contracting from the back passage (as if holding back gas) and gradually shift this sensation forward toward the pubic bone (as if preventing urine release).
Continue to gently engage these muscles.
Inhale, maintaining the elevator on the first floor with closed doors.
Second Level:
Exhale as you rise to the second floor, slightly intensifying the pelvic floor engagement.
Inhale and hold the elevator at the second floor.
Third Level:
Exhale as you reach the third floor, engaging the pelvic floor muscles a bit more, without excessive tension.
Inhale while keeping the elevator on the third floor.
Descending:
Exhale gradually, lowering the elevator one floor at a time until reaching the ground floor.
Open the doors slowly, releasing the pelvic floor with control.
Repetition: Repeat this cycle up to five times.
Guidance:
Avoid forceful or overly tight contractions; maintain a gentle engagement.
Keep the buttock muscles relaxed, ensuring the pelvis remains steady.
Maintain an open chest and relaxed shoulders, preventing neck tension.
Continuously breathe; refrain from holding your breath throughout the exercise.
Benefits: Enhances pelvic floor awareness, control, and strength.
Pelvic Floor Release Exercise (The Flower)
Starting Position
Choose either the Four-point Kneeling Position or sit upright on a chair.
Preparation:
Inhale to prepare your body.
Exhale as you gradually draw up pelvic floor muscles, visualizing a closing flower.
Inhale, gently holding the flower closed.
Exhale to slowly allow the flower to fully open.
Inhale, slightly closing the flower to return pelvic floor to normal tone.
Repeat up to five times.
Guidance
Maintain stillness in your pelvis; the flower's closing and opening are internal.
Keep buttock muscles relaxed.
Continue to breathe throughout; do not hold your breath.
Keep chest and shoulders open, avoiding neck tension.
Optionally, blow softly through your mouth to aid in pelvic floor release.
Benefits: Learn to control and release pelvic floor muscles.
Pelvic Tilts and Circles on a Swiss Ball
Sit on a birth ball with knees at a 90-degree angle and feet flat on the floor.
Place hands on knees and gently roll your back backward, creating a "C" shape with your belly.
Roll your belly forward to create another "C" shape with your back.
Repeat pelvic tilts 10 times for relief and movement in the pelvis.
Seated Ball Squeeze 1: Feet Parallel
Sit on a birth ball with knees at a 90-degree angle, feet flat and parallel on the floor.
Place a mini ball between your knees.
Coordinate your breath with the movement; inhale to prepare and exhale as you lift the pelvic floor while squeezing the knees together and the ball.
Hold for 5-10 seconds.
Inhale to release.
Repeat 5-10 times.
If you lack a ball, a small pillow or rolled-up towel can be used.
Seated Ball Squeeze 2: Toes Out
Sit on a birth ball with knees at a 90-degree angle.
Turn your feet outward at about a 45-degree angle.
Place a mini ball between your knees.
Coordinate your breath; inhale to prepare and exhale while lifting the pelvic floor, squeezing the knees and ball while maintaining external rotation.
Hold for 5-10 seconds.
Inhale to release.
Repeat 5-10 times.
Seated Ball Squeeze 3: Toes In
Sit on a birth ball with knees at a 90-degree angle.
Turn your feet inward toward each other.
Place a mini ball between your knees.
Coordinate your breath; inhale to prepare and exhale while lifting the pelvic floor, squeezing the knees and ball while maintaining this position.
Hold for 5-10 seconds.
Inhale to release.
Repeat 5-10 times.
Seated Ball Squeeze 4: Hip Shift
Sit on a birth ball with knees at a 90-degree angle, feet flat and parallel.
Place a mini ball between your knees.
Shift one knee forward and the opposite hip backward.
Coordinate your breath; inhale to prepare and exhale as you lift the pelvic floor, squeezing the knees and ball while maintaining this position.
Hold for 5-10 seconds.
Inhale to release.
Repeat 5-10 times.
Switch sides; shift the opposite knee forward and the other hip backward.
Seated Hip Abductor Pulses
Sit on a birth ball with knees at a 90-degree angle, feet flat.
Cross your arms and place your hands on the outside of opposite legs.
Coordinate your breath; inhale to prepare and exhale as you lift the pelvic floor and push legs into your palms for resistance.
Hold for 5-10 seconds.
Inhale to release.
Repeat 5-10 times.
Alternatively, use a resistance band around your knees for pulses.
Kneeling Squats
Kneel on a soft surface like a yoga mat or cushion. Your knees should be hip-width apart.
Sit your hips back and down until your glutes touch your heels. Keep your back straight, core engaged, and chest lifted.
Sit back until buttocks touch heels
Engage your core and squeeze glutes to extend hips upwards
Hold top position for 2 seconds
Slowly and with control return to starting position
Breathe in as you lower down, breathe out as you drive up.
Repeat 8-10 times.
Cat Stretch
Get on your hands and knees on the floor or a yoga mat. Your wrists should be under your shoulders and your knees under your hips.
As you inhale,. Lift your chin and chest, and gaze slightly upward.
As you exhale, round your spine up toward the ceiling, drawing your belly button in toward your spine. Allow your head to drop down to your chest.
Focus on fully articulating your spine with each rep. Move slowly and mindfully.
Keep your shoulders relaxed and elbows slightly bent throughout the movement
Coordinating the arching and rounding of your back with your breath.
Repeat 8-10 times.
This stretch mobilizes the spine, stretches the front and back of the torso, and engages the core.
Bird Dog
Get on your hands and knees on the floor or a yoga mat. Your wrists should be under your shoulders and your knees under your hips.
Engage your core and draw your shoulder blades down your back
Raise one leg straight back, simultaneously raise opposite arm straight forward
Keep core and shoulders engaged
Hold for 3 seconds.
Return to start and switch sides
Repeat 6-8 times per side.
Donkey Kick
Start on your hands and knees on the floor or mat. Hands under shoulders, knees under hips.
Keep your back straight and core engaged throughout the movement.
Lift one leg up behind you, keeping knee bent at 90 degrees and foot flexed.
As you lift, squeeze your glute and hamstring on the working leg.
Lift the leg up as high as you can while maintaining stability in your low back. Avoid arching or rounding your spine.
Hold the top contraction for 2 seconds, continuing to squeeze the glute.
Slowly lower back down to the start position with control.
Repeat for 10 times on one side before switching.
Maintain tension in the glute throughout. Do not allow hip to drop or rotate.
Keep non-working leg stable and toes tucked.
Breathe out as you lift the leg, breathe in as you lower.
Modified Side Plank
Begin lying on your side, support yourself up on your forearm and bend your knees together.
Engage your core and draw your shoulder blades down your back
Keep your shoulders stacked vertically and your neck neutral.
Raise your hips up off the floor by squeezing your glutes and obliques. Your body should form one straight line form knee to crown of the head.
Make sure to keep your hips lifted high, do not let them drop down. Maintain engagement.
Hold this side plank position for 20-30 seconds, continuing to breathe normally.
Slowly return hips to floor and switch sides, repeating on the other side.
Here are some safe stretching recommendations if your experiencing pelvic girdle pain during pregnancy:
Child's Pose with Birthing Ball
Kneel on mat, widen knees
Sit bum on heels
Place hands on gym ball
Slowly roll ball forward to stretch back
Stretch right side of your body by moving ball towards the left and vice versa
Calf Stretches
Stand facing a wall about 2 feet away. Place your hands on the wall at shoulder height.
Step one foot back and keep it flat on the floor with toes pointed forward. The front knee can have a slight bend but avoid locking it.
Maintaining a neutral spine, push your hips forward until you feel a gentle stretch in the back calf.
Hold for 30 seconds, taking deep breaths. Repeat on the other side.
Inner Thigh Stretches:
Sit on the floor with legs bent and knees wide, feet together. You can place a small pillow under each knee for comfort.
Keeping back straight, gently press knees toward floor using both hands on top of thighs. Avoid forcing the stretch.
Hold for 30 seconds, feeling a mild stretch of the inner thighs. Relax and repeat.
Hamstring Stretches
Sit near the edge of a chair. Extend one leg straight out in front of you, with a flexed foot place your heel on the floor, keep the knee slightly bent.
Keep the other foot flat on the floor. Maintain a neutral spine by avoiding rounding or arching the lower back.
Hinge forward at the hips, keeping the back straight. Reach down the extended leg as far as you can without pain.
You should feel a gentle stretch down the back of the thigh. Hold for 30 seconds, breathing deeply.
Repeat on the other side.
Glut Stretch
Sit on the edge of a chair with feet flat on the floor.
Cross one ankle above the opposite knee and flex the foot.
Gently press the bent knee toward the ground for a stretch.
Hold for 15-20 seconds and switch to the other side.
Provides better mobility and relief around the hips.
Windmill Stretch
Stand with feet slightly apart, avoiding pain in the front of the pelvis.
Stretch your right arm down to your right foot while reaching the left palm toward the sky.
Hold the stretch for three seconds and repeat on the other side.
Helps lengthen tight muscles around the pelvis.
Do this stretch 10 times on each side once a day or as needed.
Remember to listen to your body, avoid overexertion, and maintain good posture throughout the exercises. If you experience pain or discomfort, consult a healthcare professional. These exercises can offer relief from pelvic and back pain during pregnancy.
Recommended exercise Postpartum
The right exercises can bring tremendous relief by gently stretching tight muscles, strengthening your core, and stabilizing the pelvis. Always listen to your body and stop any activity causing pain. Try these safe postpartum, recommended motions to ease PGP:
Both Pilates and yoga can be beneficial for individuals with pelvic girdle pain, as they focus on improving flexibility, strength, and body awareness. Here are some specific Pilates and yoga exercises that may help alleviate pelvic girdle pain:
Pilates Exercises:
Pelvic Clocks: Lie on your back with knees bent and feet flat on the floor. Imagine your pelvis as a clock face. Tilt your pelvis forward, backward, and sideways, tracing the numbers on the clock. This exercise helps improve pelvic mobility and stability.
Knee Circles: Lie on your back, with knees bent feet flat on the floor. Fold one leg in towards your body with control and bend the knee further, fully relaxing the lower leg.
Circle the folded knee (as if stirring a spoon in your hip joint) in both directions, keeping the movement controlled and engaging your core.
Leg Slides: Lie on your back with knees bent and feet flat on the floor. Slide one foot away from your body along the floor while keeping the other knee stable. Return to the starting position and repeat on the other side. This exercise targets the inner thighs and pelvic stabilizers.
Floor Bridge: Lie on your back with knees bent and feet flat on the floor. Engage glute muscles, then lift your pelvis toward the sky, creating a bridge. Hold the bridge for three seconds or one deep breath, then release. Do this exercise 10 times at least once a day or up to three times. Helps strengthen glute muscles to support the pelvis.
Side-Lying Leg Lifts: Lie on your side with legs stacked on top of each other. Lift the top leg a few inches while keeping the hips stable. Lower the leg back down and repeat on the other side. This exercise targets the hip abductors.
Yoga Poses:
Child's Pose: Kneel on the floor with your big toes touching and knees apart. Sit back on your heels and reach your arms forward, lowering your chest towards the floor. This pose gently stretches the lower back and hips.
Cat-Cow Stretch: Get on your hands and knees with your wrists under your shoulders and knees under your hips. Inhale, arch your back, and lift your head and tailbone (Cow Pose). Exhale, round your back, and tuck your chin (Cat Pose). This sequence helps improve spinal mobility and pelvic flexibility.
Bound Angle Pose (Baddha Konasana): Sit on the floor with your feet together and your knees out to the sides. Hold your feet with your hands and gently press your knees toward the floor. This pose stretches the inner thighs and opens the hips.
Supported Bridge Pose: Lie on your back with knees bent and feet flat on the floor. Place a yoga block under your sacrum. Hold for a few breaths to open the front of the hips and release tension in the lower back.
Warrior II Pose: Stand with your feet wide apart, turn one foot out, and bend the knee of that leg. Extend your arms to the sides, parallel to the floor. This pose helps strengthen the legs, hips, and core while improving balance.
Be patient and listen to your body. Stop any activity causing discomfort. With time, the right exercises can help stabilize your pelvis, ease achiness, and support a healthier pregnancy.
Here are some exercises to avoid:
Lunges (forward, reverse, lateral, etc.)
Step-ups
Stairmasters
Any exercise that causes pain or discomfort in the pelvis, hips, or legs
Standing on one leg
Balancing on one leg against resistance
Any activity that causes excessive spreading of the pelvis
The key things to avoid are unilateral exercises that put too much stress on one leg at a time, as well as any activities that cause pain or exacerbate PGP symptoms. Always listen to your body and avoid anything that causes discomfort. Focus on low impact exercises that keep both feet on the ground.
Self-Care Strategies to Find Relief from PGP
Caring for your body should be a priority when dealing with pelvic pain and dysfunction. Alongside therapeutic exercises, lifestyle measures like heat, massage, meditation, and modifying activity can help manage your symptoms.
Apply Heat Therapy to Sore Areas
Use hot packs, a heated towel, warm bath or shower to increase blood flow and relax muscles. Avoid heat in early pregnancy. Limit use to 20 minutes and hydrate well.
Take Relaxation Breaks
Find a quiet space to take calming breaths and clear your mind. Guided meditation apps can help you unwind. This reduces stress and nerve hypersensitivity.
Massage Tender Points
Use a tennis ball against sore spots to relieve muscle knots. Apply pressure for 30 seconds then move to a new area. Avoid massaging abdomen, and calfs.
Keep Exercising with Modifications
Stay active but listen to your body. Walking, swimming, and prenatal and postnatal yoga are great options. Avoid styles with extensive single leg standing.
Maintain a Healthy Diet
Eat foods rich in vitamin D like fatty fish, eggs, and fortified dairy to support bone health. Stay hydrated and limit sugary foods that can increase inflammation.
You Are Not Alone in Coping with PGP
Dealing with pelvic pain and restricted mobility during pregnancy can leave you feeling frustrated and discouraged. But you are not alone! As a common condition, PGP is well-understood by medical professionals who can offer effective support.
With knowledge of typical symptoms, open communication with your healthcare team, and proactive self-care, you can minimize disruption from PGP and focus on the joys of bringing new life into the world.
Remember, you have a vital role in managing your PGP, but you don't need to go it alone. Your healthcare providers and support system are there to help lighten the burden. With the right care, PGP will not prevent you from enjoying your pregnancy and the excitement of meeting and caring for your baby!