One of the most common things pregnancy clients come to me for is Pelvic Girdle Pain or PGP (formerly known as SPD). This is pain that occurs in any of the joints of the pelvis and can be caused by a number of things. Hormones, posture and change in walking pattern as your bump grows, core muscles weakening along with pelvic floor and therefore reduced pelvic stability. Unfortunately 1:5 women experience this during pregnancy.
I wish there was a one size fits all approach but intervention is individualised after assessment so this is generalised guidance. Early intervention is always advisable so speak to your GP or midwife to get a referral on the NHS or you can refer yourself privately to a physiotherapist.
While nothing can compare to an individualised assessment! In general movement really helps as long as it is not a movement that brings on pain during or afterwards. Exercises that
strengthen your glutes and tummy muscles typically help too. In addition upper back strength
and mobility is also important as any misalignment at the pelvis can affect everything above and below.
There are also a number of other tips that may help such as:
● Try slowing down your walking and taking smaller steps
● Taking stairs one at a time rather than 2
● Wearing a support belt
● Keeping your legs as close together as possible when getting in and out of the car
● Sitting down to get dressed / put your shoes on
● Avoid crossing your legs and try to avoid holding your toddler on one side of your body
(easier said than done!)
● Wear flat supportive shoes plus try and stand with equal weight on both legs
● Place a pillow under your bump when sleeping on your side and in between your legs
● Swimming can be a beneficial form of exercise but aim for front crawl legs rather than
breaststroke legs as this can aggravate
