Pelvic girdle pain can arise during pregnancy and is believed to be multifactorial in origin. Pelvic girdle pain is most often felt in the front and/or back of the pelvis but may also include pain in the low back, hips, and thighs.

Symptoms relating to pelvic girdle pain may include:

  • Difficulty or pain with walking, standing, or sitting

  • Difficulty with position changes

  • Decreased tolerance to physical activity

  • Pain during intercourse

  • Difficulty performing activities of daily living

  • Difficulty or pain with sleeping

  • Increased pain when standing on one leg

  • Difficulty going up or down stairs

 

The following 5 tips may help to reduce your symptoms:

  1. Wear a maternity support belt when walking or engaging in physical activity

  2. Place a pillow between your legs when sleeping and rolling over in bed

  3. Go pool walking or swimming to take pressure off your joints

  4. Try to keep your legs together and symmetrical when standing and changing positions

  5. Do strengthening exercises that target the muscles that attach to your pelvis

 

The following 3 exercises can help to reduce the symptoms associated with pelvic girdle pain.

  1. Seated pelvic tilts: Sit on a chair or exercise ball with your legs symmetrical and your feet on the floor. Gently arch your back and rock your pelvis forward. Next, tighten your stomach muscles to round your back and tilt your pelvis backward. Hold for 3-5 seconds for 10 repetitions and repeat throughout the day as needed.

  2. Isometric adductor squeeze: Place a pillow or rolled up towel between your knees. Squeeze the pillow to activate your inner thigh muscles. Hold for 3-5 seconds for 10 repetitions and repeat throughout the day as needed.

  3. Isometric hip abduction: Place your hands on the outside of your thighs near your knees. Attempt to move your knees out to the sides as you resist the movement with your hands. Hold for 3-5 seconds for 10 repetitions and repeat throughout the day as needed.

 

Book an appointment with our pelvic floor physio (Jennifer Mildon) for help with relieving symptoms and supporting well-being through your pregnancy and postpartum.