One of the most common types of discomfort that takes place in pregnant women is pelvic girdle pain or PGP. During pregnancy, aches often occur in the pelvic region, hips, and lower back. However, sometimes, it can also occur in the thighs. It causes the pains to be quite tricky, ranging from mild to sharp pains. The pains make walking, sitting, or trying to get around rather uncomfortable at best. One of the reasons is that the ligaments of the pelvic joints relax. This is a result of the hormonal changes taking place in pregnancy. Though this may be normal with pregnancy to some, there are ways through which its maintenance and comfort can be achieved.
We discuss in some detail all of the many causes of pelvic girdle pain during pregnancy, symptoms, and treatment, including suggestions on how to reduce that discomfort, so really, it is a practical guide to use for healthier, safer pregnancies.
Another word that could be used while they are trying to describe pelvic girdle pain is the ache of the pelvic joints, ligaments, and muscles. Pregnancy induces the production of a hormone called relaxin. Relaxin relaxes ligaments and joints in preparation for delivery. This natural process sometimes adversely affects the stability of the pelvic area, and thus, one feels pain.
Common Symptoms include:
Generalized, targeted exercises should be done to help strengthen muscles along with the pelvis and significantly improve posture. Exercises that help stabilize the pelvis and aren’t too stressful on the body to be positioned include pelvic tilts, hip bridges, and prenatal yoga. Exercises that tend to twist or even involve heavy lifting or high-impact motions should be avoided since they tend to worsen pain from the pelvic girdle.
Recommended exercises:
Prenatal Yoga Poses: This can include some gentle poses like cat-cow, child’s pose, and seated forward bends that may help minimize the tension to be found on the lower back and hips.
Always consult a healthcare provider or a physical therapist before exercising to ensure it is safe to conduct during pregnancy.
This is called a maternity belt or support pregnancy belt; it is used for the support of the lower abdomen and the pelvis during the pregnancy phase. The pelvic joints thus experience reduced pressure since they are bestowed some outer stability, and pain is relieved. The wearing of the support belt may assuage the girdle of the pelvis pains especially if you walk or stand for long periods.
They are available in different sizes and styles; therefore, the kind of pregnancy belt you should go for mainly depends on its size and support. If you are not sure, contact a doctor and ask them which one is best.
Help Support Sleeping: To be able to alleviate pelvic girdle pain, support when sleeping is also necessary. Many pregnant women find that lying on their side with a pillow in between their knees and ankles keeps the pelvis aligned and minimizes the discomfort of this ill-fated position. This keeps the pelvis close to level, which may prevent any more strain on your joints.
In addition, sleeping on a firm mattress and sleeping in a comfortable position are also integral in removing nighttime pain. To add support behind your lower back, you can use an extra pillow if you tend to roll around or change sleep positions very frequently at night.
Methods to reduce pelvic girdle pain include excellent use of heat and cold therapy. Heating pads on the lower back or pelvic region can loosen the tight muscles with proper blood circulation and ease the discomfort and aches of the lower body. Placing cold packs or ice in a cloth wrapped on the inflamed and swollen region can help reduce inflammation, block the pain, and absorb it inside your muscles.
One needs to avoid the direct heat or cold application on the skin as such might cause burn or frost-bite and apply it through a barrier like a cloth or a towel. Apply for 15-20 minutes, switch between heat and cold, and repeat so as to achieve optimum relief.
Specialized prenatal care provided by a physical therapist can be precious in managing pain originating from the pelvis. She could help you learn safe and tailored exercises, stretches, and posture corrections specific to your pregnancy. Besides, they may employ manual therapy techniques like massage or mobilization of the joint to reduce the tension in the pelvic area.
A physiotherapy program can significantly reduce the pain and enhance mobility, thus ensuring you remain active and comfortable throughout your pregnancy.
The water-based exercises, also known as aquatic therapy, go a long way in dissolving the pelvic girdle pain. This is so because water buoyancy reduces body weight, thus no stress on the pelvis, and hence, a more comprehensive range of motion is experienced without pain.
Swimming or engaging in relaxing exercises in water will aid the strengthening of the muscles around the pelvis, flexing, and reducing pain. Attend a class of water therapy, especially for pregnant women, under observation.
Proper posture during your pregnancy can also avoid unnecessary pressure on your pelvic joint. Be more careful that when standing you do not lock your knees as all body weight rests on both legs. You need to sit on a well-cushioned chair that will support your back correctly; your feet must lie flat on the floor, too.
It is also wrong to stand on one leg, for instance, to put on trousers or shoes. For such acts take a sitting position not to exert unnecessary strain on the pelvis.
Pelvic Girdle Pain Alleviation at Chiropractic Center Visiting a chiropractic center allows you to have your spine and pelvis correctly aligned in order to alleviate pelvic girdle pain.
Chiropractors have no invasive tendencies; they apply their knowledge subtly to adjust the joints and muscles around the area. This will relieve pain and help you move around better.
If you still opt for chiropractic care, you would need to find an experienced chiropractor who has prior experience handling pregnant women. Then such a chiropractor can offer specialized care that will make the pains go away and make you feel safe and comfortable.
Worse Pelvic Girdle Pain Though there are so many ways to relieve pelvic girdle pain, one should also be cautious not to worsen it. Here are some tips for preventing further straining of your pelvis during pregnancy:
Severe or interfering Pelvic Girdle Pain would best be referred to a doctor for medical advice. PGP is ubiquitous and prevalent in pregnancy, but there may well be an argument for referral to a health professional if the pain persists or is severe and interfering. A doctor or midwife will assess symptoms and can offer treatments that could alleviate the pain.
At Lincs Health, we understand that dealing with pelvic girdle pain during pregnancy is quite challenging. But we are here to provide you with the support and the guidance to ensure you have a healthier, more comfortable pregnancy through our team of experts. Our team ensures every treatment required includes professional physiotherapy, prenatal chiropractic care, and advice on pain management. Contact us today to find out more about our services and how we may be of help in relieving your pelvic girdle pain and making your pregnancy much smoother. If you have persistent or severe pelvic girdle pain, please don’t be afraid to contact your physician. Proper management will allow you to have a healthier and much more comfortable pregnancy.
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