Self Management Tips For Pelvic Girdle Pain!

Pelvic Girdle Pain can occur at anytime of pregnancy but is mainly more prevalent in the second and third trimesters. The degree of pain can vary. I suffered very badly with Pubic Symphysis pain (see my second trimester blog story for this) this started in my second trimester - it was quite frankly awful! But it is something I had to manage.

If you are experiencing pain get yourself to a physiotherapist who can give you an overall screening to check there are no other pathology issues.

Even though you may have pelvic girdle pain or may be sensitised with certain movements, you are not damaging yourself. The vast majority of women find the pain disappears within a few weeks or months after delivery.

Here are a few tips for self management if you are experiencing Pelvic Girlde Pain:

🤰🏻Try keeping your knees together to roll in and out of bed

🤰🏻Reduce length of steps when walking

🤰🏻Go up stairs one step at a time by placing both feet on the step before stepping up again. I took me longer to get places - but I didn’t want to aggravate my pain anymore.

🤰🏻 Use pillows between the knees when sleeping to support your top knee

🤰🏻When putting underwear, shoes, socks and clothes on, sit down. Do not stand on the one leg.

🤰🏻Try a support belt - as this gives support to your bump. In this pic I had a tubi grip one which gave me a little support. Although doubling it up and lowering it down (which is what my physio wanted) made it more sensitive and swelling more, so I had to wear it only with one layer. There are different styles of belts though out there.

🤰🏻Avoid sitting for long periods. If you are in an office based job - section your days up. I had to set my alarm every 15 minutes and change position if I were at a desk.

🤰🏻Use a swiss ball at your desk and use this at periods in the day. This helps takes the pressure off and gently mobilises the pelvis.

🤰🏻Sit on a plastic bag in the car to help you swivel in and out of the car more easily.

And remember it is temporary… the pain will be worth it when you have your little one in you arms!

Let me know how you get on with these if you try them!