Are you pregnant and in pain,  having difficulty getting in and out of bed and even walking - you are not alone!

 Over half of all  pregnant women suffer from back or pelvic pain.  The great news is that it doesn't have to be that way! 

 Below I have listed some simple things you can do to help alleviate the pain you are experiencing, but the one thing I find most useful with all the pregnant women I see in my clinic is prescribing a pregnancy brace.  There are 2 braces  I recommend that can give you immediate relief. Click here for further information on the  pelvic belt and   maternity belt.

What cause Pelvic Pain in Pregnancy?

·         The ligaments holding the pelvic bones together become soft and stretch due to hormones (relaxin). This leads to an unstable pelvis. Pain or instability can occur at any of the pelvic joints

o   The pubic bone at the front can separate from 2 – 3 mm, this starts from as early as 8 weeks, it can separate as far as 10 mm and this is when symphysis pubis dysfunction is diagnosed.

o   The joints at the back (sacroiliac joints) also stretch making this joint unstable which causes pain and dysfunction 

·         Changes in weight and posture also affect the position of the pelvis, which in turn makes it more difficult for the muscles to stabilise the pelvis as they are stretched and weakened.

1 in 5 women will suffer with pelvic instability with about 5% having serious problems

 

Symptoms of Pelvic Instability  Include:

·         Pain in the front or back of the pelvis, groin, buttock, thigh, hip and lower back 

·         Difficulty walking or a waddling walking pattern 

·         Pain when standing  on 1 leg 

·         Pain when turning or twisting

·         Rolling in bed

·         Clicking/clunking sounds from the pelvis

·         Pain when opening  your legs

 

 

 What can you do to treat Pelvic Pain in Pregnancy?

·         SIJ / Pelvic instability belt to wear while you are walking – this holds the pelvis together

·         Sleep with a body pillow (Lying on your side)

·         To get out of bed, roll onto your side with your knees bent up, move your feet over the edge and push yourself up sideways with your arms.  Reverse this process to lie down.

·         Move with your legs together – e.g.- getting in/out of the car and bed (it may be easier if you put a pillow between your knees and squeeze as you move especially to turn in bed)

·        Learn to activate your pelvic floor, core muscles  and gluteal muscles with a pregnancy DVD – it is best to commence stabilisation exercises early in your pregnancy to prevent problems occurring

·         Avoid twisting, lifting and pushing

·         Avoid standing on 1 leg

·         Avoid straddle movements

·         Avoid walking with long strides

·         Stand symmetrically with even weight bearing

·         Postural correction – see posture in pregnancy section

·         Rest regularly

·         When climbing stairs take 1 step at a time

·         If swimming avoid breaststroke

·         When getting dressed, sit down to pull on/off your pants

·        Ice for pain relief

·         If severe you may need  a walking stick or crutches to help ‘rest’ the joints

·         Lie on your side or kneeling will be more comfortable positions for labour – discuss this further with your Physiotherapist and Midwife

·         If you have pubic pain walking pigeon toed may relieve the symptoms

If you do not get relief with the above tips you should see your Physiotherapist for a full assessment and diagnosis.

 

Disclaimer

Tummies, Mummies and Bubbies have provided these articles for general information only and they should in no way be considered as a substitute for the advice and information your physiotherapist and or doctor will supply about your particular condition. It is recommended that you always seek professional advice.

While every effort has been made to ensure that the information is accurate, Tummies, Mummies and Bubbies accept no responsibility and cannot guarantee the consequences if you choose to rely upon these contents as your sole source of information.