How to relieve Pelvic Girdle Pain during Pregnancy

by | BLOG, PREGNANCY

This blog post complements the information from our video on youtube on how to relieve pelvic girdle pain during pregnancy. In that video, we propose 2 ways to relieve pelvic girdle pain: 1. some minor changes in your lifestyle and 2. exercises.

While the video explains the 7 best exercises to relieve pelvic girdle pain, this blog post focuses on lifestyle changes that experts propose to help with pelvic pain during pregnancy.

If you have not yet watched our video, we recommend doing that first before reading this blog post:

General Advice on how to reduce Pelvic Girdle Pain:

  • be as active as possible within your pain limits, and avoid activities that make the pain worse
  • rest when you can
  • get help with household chores from your partner, family and friends
  • wear flat, supportive shoes
  • sit down to get dressed – for example, do not stand on 1 leg when putting on jeans
  • keep your knees together when getting in and out of the car – a plastic bag on the seat can help you swivel
  • sleep in a comfortable position – for example, on your side with a pillow between your legs
  • try different ways of turning over in bed – for example, turning over with your knees together and squeezing your buttocks
  • take the stairs 1 at a time, or go upstairs backwards or on your bottom
  • if you’re using crutches, have a small backpack to carry things in
  • if you want to have sex, consider different positions, such as kneeling on all fours
  • consider wearing a pelvic support to minimise pelvic discomfort.
  • minimise non-essential weight bearing activities e.g.shopping, lifting and carrying. Be particularly careful if you have a young child – you should avoid carrying them on one hip
  • to lift correctly, bend your knees; keep your weight evenly distributed through both legs and your back fairly straight. Try to keep the load close to your body
  • sit with your weight evenly distributed through both buttocks and stand with both feet on the floor, avoid shifting your weight to one side. Avoid standing on one leg e.g. to get dressed
  • avoid straddle movements e.g. in and out of the bath or car and low squatting
  • if swimming take care getting in and out of the pool and AVOID breast stroke.

Things to avoid with Pelvic Girdle Pain:

  • standing on 1 leg
  • bending and twisting to lift, or carrying a baby on 1 hip
  • crossing your legs
  • sitting on the floor, or sitting twisted
  • sitting or standing for long periods
  • lifting heavy weights, such as shopping bags, wet washing or a toddler
  • vacuuming
  • pushing heavy objects, such as a supermarket trolley
  • carrying anything in only 1 hand (try using a small backpack)

Sources

(1) NHS UK: Pelvic pain in pregnancy (retrieved on 15/07/2021): https://www.nhs.uk/pregnancy/related-conditions/common-symptoms/pelvic-pain/

 

(2) NHS UK: Pelvic Girdle Pain: An information guide (retrieved on 16/07/2021): https://www.pat.nhs.uk/downloads/New%20NCA%20Leaflets/Physiotherapy/473%20-%20Pelvic%20Girdle%20Pain%20-%20PGP.pdf

Medical Disclaimer: The information on this page is not intended to diagnose, prevent, mitigate, treat or cure any disease! It is not personal medical advice. We recommend that you ask a doctor whenver you are looking for medical advice!

ABOUT THE AUTHOR

Nathalie Kaufmann & Mathias Ritter

Nathalie is a pregnancy and birth Consultant and a TCM Therapist with almost 20 years of experience in Traditional Chinese Medicine (TCM), acupuncture, reflexology, Shonishin baby massage techniques, Western and Eastern massage techniques (including TUINA), as well as herbal medicine and nutrition.

She has worked in hospitals across London and was Head of the Maternity Acupuncture Clinic at the Whittington hospital in London. Today, Nathalie runs her own company and helps pregnant women with pregnancy- and birth-related issues. She also specializes in alternative treatments for babies and children.

Mathias is a Researcher and Science Geek who holds two Master of Science degrees. He has been involved in several health-related businesses over the past 10 years and has held presentations about health-related topics across Europe. He specializes in research regarding pregnancy-, birth and baby-related topics.

Nathalie Kaufmann & Mathias Ritter

Nathalie is a pregnancy and birth Consultant and a TCM Therapist with almost 20 years of experience in Traditional Chinese Medicine (TCM), acupuncture, reflexology, Shonishin baby massage techniques, Western and Eastern massage techniques (including TUINA), as well as herbal medicine and nutrition.

She has worked in hospitals across London and was Head of the Maternity Acupuncture Clinic at the Whittington hospital in London. Today, Nathalie runs her own company and helps pregnant women with pregnancy- and birth-related issues. She also specializes in alternative treatments for babies and children.

Mathias is a Researcher and Science Geek who holds two Master of Science degrees. He has been involved in several health-related businesses over the past 10 years and has held presentations about health-related topics across Europe. He specializes in research regarding pregnancy-, birth and baby-related topics.

RELATED POSTS

How to keep moving with an epidural

How to keep moving with an epidural

This blog posts adds to the video "8 reasons why labor can stall and what to do about it". In that video, among others, we explain the "roll-over technique from Penny Simkin (see sources below) which allows a woman to keep moving even when she is confined to bed....

read more
How to keep track of Baby’s Movements

How to keep track of Baby’s Movements

If your baby is active in your womb, then it is a sign that your baby is well. Because of that, most doctors recommend counting your baby's kicks from week 28 of your pregnancy onwards. In this brief blog post, we want to explain how you can keep track of your baby's...

read more
Are you a good candidate for VBAC?

Are you a good candidate for VBAC?

This blog post is intended to provide additional information apart from what we have mentioned in our video with the title "are you a good candidate for VBAC?" Moreover, on this page, you can find the entire list of scientific research studies which this video is...

read more
How Effective Is Reflexology to Induce Labor?

How Effective Is Reflexology to Induce Labor?

Many women in their late pregnancy hope that reflexology can help them induce labor naturally. And indeed, reflexology is ONE of the tools that I apply to help women go into labor.So, how effective is reflexology to induce labor? Reflexology could help you induce...

read more

LEAVE A REPLY

0 Comments

Submit a Comment

Your email address will not be published.

Pin It on Pinterest

Share This