Are you currently pregnant and experiencing aches and pains around your pelvic region? You may have a condition known as “pelvic girdle pain”. Pelvic girdle pain refers to pain felt at the back of the pelvis, on one or two sides, and/or pain at the front pubic joint. Pain is normally located from the top of the pelvis/lower back region and lower buttock region. This pain can sometimes be mistaken for sciatica, as it can refer into the groin, thigh, and down the leg.
Why does pelvic girdle pain occur?
There are a few reasons why pregnant women can experience pain in the pelvic region. These include: hormonal changes which soften the ligaments that support the joints, changes to your posture, and increasing weight of the baby causing pressure on the pelvis. These changes can put extra load on the pelvis, which can then lead to inflammation and pain.
What symptoms might you experience?
- Pain at the front or back of the pelvis
- Pain at the buttock or groin region that may radiate into the thigh
- Clicking or locking at the pelvic joints
Managing your pelvic girdle pain
Identifying what movement you are doing during the day that is aggravating your pain can help address the issue.
Common activities that may increase your pelvic pain include:
- Long walks
- Getting in or out of the car or bed
- Rolling in bed
- Lying flat
- Single leg exercises at the gym like lunges or step ups
- Going up and down stairs
- Standing on one leg
- High impact exercise such as jumping or running
Some simple tips to manage your pelvic pain include:
- When getting out of a chair or the car, keep knees together and use hands for support
- Roll in bed with knees together
- Place a chair in your bedroom as a reminder to sit down while putting pants and shoes on
- If you have younger children, ask the child to climb onto something to then lift them up, or explain to the child that you won’t be able to lift and carry them due to your pain
- Ask for help around the house to limit pushing and pulling activities such as vacuuming and mopping
- Rest between activities
- Take shorter, fast paced walks instead of long, dawdling walks
- Sleep on your side with a pillow between your knees
Tips to reduce your pelvic girdle pain
- Use pelvic belts or SRC compression shorts (as guided by your physiotherapist or health care provider)
- Physiotherapy taping
- Use an ice pack on the area for 20-30 mins, wrapped in a towel, every 2-3 hours
- Perform strengthening exercises for the hip, pelvic floor, and deep abdominal muscles (as guided by your physiotherapist or health care provider)
- Use massage balls to trigger point release overactive, tight muscles
It is important to remember that there are techniques and treatments available to manage pain and discomfort during pregnancy. Starting your treatment program early will aid in the management of your pelvic girdle pain and reduce the risk of your symptoms worsening.
