Pelvic Girdle Pain During Pregnancy: Exercises to Alleviate Symptoms
Pelvic Girdle Pain During Pregnancy: Exercises to Alleviate Symptoms
Pelvic girdle pain (PGP), also known as symphysis pubis dysfunction (SPD), can make pregnancy uncomfortable. But don’t worry, we’ve got some easy exercises to help ease the pain.
Symptoms of PGP
Many women experience varying levels of discomfort around the pubic and groin area. Common symptoms include:
- Pain down the inside of your thighs or between your legs
- Nighttime pain affecting sleep
- Backache or hip pain
- Clicking, grinding, or popping of the lower back and hip joints
Tips to Alleviate PGP
Here are some tips to help manage and alleviate the symptoms of PGP:
- Pelvic Floor Exercises: Keep up with regular pelvic floor exercises to strengthen the muscles supporting your pelvis.
- Core Abdominal Exercises: Maintain your core muscles to provide better support.
- Avoid Pushing Through Pain: Stop any activity that causes discomfort.
- Exercise Little and Often: Short, frequent workouts are better than long sessions. Try walking and light resistance training.
- Use a Birth Ball: Sit on a birth ball to keep your pelvis in a neutral position.
- Avoid Twisting Movements: Be cautious with movements that twist your body or move your legs sideways, such as getting out of a car or climbing stairs.
- Balanced Movements: Avoid standing on one leg or any unbalanced movements.
- Narrow Stance Activities: Keep your feet together and weight balanced.
- Avoid Heavy Lifting: Don’t lift or pull heavy objects.
- Pregnancy Yoga or Pilates: These can help, but inform your instructor about your PGP.
- Swimming: Opt for a gentle front crawl leg movement instead of a wide breaststroke kick.
Consult Your Healthcare Provider
Always discuss your symptoms and exercise plans with your midwife or doctor. Your exercise program should be tailored to your pain levels and the extent of your PGP.
Staying active is crucial during pregnancy, but it’s just as important to listen to your body and avoid movements that cause pain. With the right approach, you can manage PGP and enjoy a more comfortable pregnancy.
