Daniela Knaan
UX/UI Designer at - AdobeIf you are in your early pregnancy you need to know that to prevent pain and discomfort in later pregnancy it is important to strengthen your body! If you have always worked out or been active before pregnancy, fantastic. If not, now could be the time to start, and either way, you might want to focus on strengthening your legs, hips, and back since those will be the major supporters of your baby-belly weight!
You will thank yourself if you can spare the experience of lower back, sciatic, and pelvic girdle pain! In this post, we will focus on pelvic girdle pain and ways to strengthen your hips to prevent this from happening to you!
The Pelvis
You might be surprised to hear that your pelvis is actually flexible! The main bones Illium and Iscium are held together by the Pubic Bones which are connected by cartilage.
You might watch the video below to see a short explanation.
What causes pelvic girdle pain
Your body releases the hormone relaxin in pregnancy which is responsible for softening the ligaments and preparing for labor. But the side effect of that may be in certain cases that the pubic bones lose their stability and cause pain in the pubic region. This is called pelvic girdle pain and it can really get uncomfortable and affect your quality of life during pregnancy.
How can you prevent pelvic girdle pain?
Luckily there are several ways to prevent pelvic girdle pain!
- Maintain Good Posture: Keep a good posture while standing, sitting, and walking. This includes keeping the shoulders back, chin tucked, and pelvis in a neutral position to reduce strain on the pelvic joints.
- Practice Safe Lifting Techniques: Bend your knees and hips rather than the waist when lifting objects to avoid putting excessive pressure on the pelvic area.
- Exercise Regularly: Low-impact exercises such as walking, swimming, and prenatal yoga strengthen the muscles supporting your pelvis and improve flexibility.
- Avoid High-Impact Activities: Sudden movements or jumping can exacerbate pelvic girdle pain.
- Wear Supportive Shoes: Wear supportive footwear with good arch support to help you maintain proper alignment and reduce strain on the pelvis.
- Use Supportive Pillows: Use pillows to support the lower back and pelvis while sleeping, especially during the later stages of pregnancy when discomfort may be more pronounced.
- Practice Pelvic Floor Exercises: Pelvic floor exercises, also known as Kegels strengthen the muscles that support the pelvis and improve bladder control.
- Take Regular Breaks: Take regular breaks from sitting or standing for long periods to prevent stiffness and discomfort in the pelvic area.
- Maintain a Healthy Weight: Maintaining a healthy weight during pregnancy reduces strain on the pelvis and joints.
Enjoy this Video!
This Yoga video emphasizes strengthening the hips, glutes, and lower back muscles to support your body during pregnancy. If you already have pelvic girdle pain take it slow and listen to your body!
How to treat pelvic girdle pain and lessen the symptoms?
- Physical Therapy: A physical therapist specializing in prenatal care can develop a tailored exercise program to strengthen the muscles supporting the pelvis and improve flexibility. This may include pelvic floor exercises, stretches, and low-impact exercises to alleviate pain and improve mobility.
- Pain Management Techniques: Various pain management techniques can relieve you from pelvic girdle pain. These may include applying heat or cold packs to the affected area, massage therapy, acupuncture, or transcutaneous electrical nerve stimulation (TENS).
- Supportive Devices: Using supportive devices such as pelvic support belts or maternity support garments can help stabilize the pelvis and reduce discomfort during daily activities.
- Assistive Devices: For severe cases of pelvic girdle pain, assistive devices such as crutches or a walker may be recommended to reduce weight-bearing on the pelvis and improve mobility.
- Activity Modification: Encouraging pregnant women to modify activities that exacerbate pelvic girdle pain can help alleviate symptoms. This may involve avoiding heavy lifting, prolonged standing, or repetitive movements that strain the pelvis.
- Pelvic Floor Therapy: Specialized pelvic floor therapy techniques, such as manual therapy or biofeedback, can help improve pelvic alignment, muscle coordination, and overall function.
- Education and Counseling: Providing education and counseling on proper body mechanics, posture, and strategies for managing pelvic girdle pain can empower pregnant women to take an active role in their treatment and reduce the risk of exacerbating symptoms.
- Rest and Relaxation: Encouraging adequate rest and relaxation can help reduce stress and tension in the pelvic area, promoting healing and pain relief.
- Multidisciplinary Approach: In some cases, a multidisciplinary approach involving collaboration between healthcare providers such as obstetricians, physical therapists, chiropractors, and pain management specialists may be beneficial for managing pelvic girdle pain effectively.
Final Words
Another symptom amongst so many others we may have to cope with during pregnancy. Sometimes nine months can seem endlessly long, For some it is morning sickness, for others pain, and for some everything seems to come at once. Growing a life inside your body is not an easy thing to do! It is physically and mentally challenging and demanding. So be proud of yourself and feel compassionate towards your body. You are so strong. and once our baby is in your arms, you will see it was worth everything. Try to maintain a healthy lifestyle and listen to your body!
