Pelvic Girdle Pain in Pregnancy: Causes, Symptoms, and Exercises for Relief
Pregnancy is an incredible journey, but it also brings about numerous changes in a woman's body. One common challenge faced by many expectant mothers is pelvic girdle pain (PGP). If you're experiencing discomfort in your pelvic area during pregnancy, you're not alone. Understanding the causes, symptoms, and exercises that can help manage PGP is key to maintaining mobility and comfort.
What Is Pelvic Girdle Pain (PGP)?
Pelvic girdle pain refers to discomfort and pain in the pelvic region, including the lower back, hips, and pubic area. It is caused by changes in the body during pregnancy, such as hormonal shifts, increased weight, and postural adjustments. PGP can vary from mild discomfort to severe pain that affects daily activities.
Causes of Pelvic Girdle Pain in Pregnancy
Several factors contribute to PGP, including:
Hormonal Changes: The hormone relaxin increases during pregnancy, loosening ligaments and joints to prepare for childbirth. This can lead to instability and pain in the pelvis.
Postural Adjustments: As the belly grows, the body shifts to accommodate the added weight, which can strain the joints and muscles in the pelvis.
Increased Pressure on the Pelvis: The growing baby puts extra pressure on the pelvic region, which can lead to discomfort.
Previous Pelvic Injuries: Women with a history of lower back or pelvic injuries may be more susceptible to PGP.
Symptoms of Pelvic Girdle Pain
PGP symptoms can range from mild to severe and may include:
Pain in the lower back, hips, groin, or pubic bone
Difficulty walking, standing, or moving between positions
A clicking or grinding sensation in the pelvic area
Discomfort when lifting one leg, such as when getting dressed or climbing stairs
Pain that worsens with prolonged activity or certain movements
Exercises to Help Relieve Pelvic Girdle Pain
While PGP can be uncomfortable, certain exercises can help strengthen the muscles around the pelvis and improve stability. Always consult with your healthcare provider before starting any new exercise routine.
1. Pelvic Tilts
This exercise strengthens the core and stabilizes the pelvis.
Lie on your back with your knees bent and feet flat on the floor.
Gently tilt your pelvis upward, flattening your lower back against the floor.
Hold for a few seconds, then relax.
Repeat 10–15 times.
2. Kegels (Pelvic Floor Exercises)
Strengthening the pelvic floor can provide support and reduce discomfort.
Contract your pelvic floor muscles (as if stopping from passing wind and urine flow).
Hold for 5–10 seconds, then release.
Repeat 10–15 times, several times a day.
3. Glute Bridges
This helps strengthen the glutes and provide pelvic support.
Sit on the floor leaning against your pregnancy ball with your knees bent and feet flat on the floor.
Lift your hips toward the ceiling while squeezing your glutes.
Hold for a few seconds, then lower back down.
Repeat 10–15 times.
4. Seated Ball Squeeze
This exercise strengthens the inner thighs and stabilizes the pelvis.
Sit upright in a chair with your feet flat on the ground.
Place a soft ball or pillow between your knees.
Gently squeeze and hold for 5 seconds, then release.
Repeat 10–15 times.
5. Side-Lying Leg Lifts
Strengthens the outer hip muscles, supporting pelvic alignment.
Lie on your side with your legs stacked.
Slowly lift the top leg while keeping your core engaged.
Lower back down with control.
Repeat 10 times on each side.
Additional Tips for Managing PGP
Use a Pregnancy Support Belt: A maternity belt can help support the pelvis and relieve discomfort.
Avoid Standing on One Leg: Sit down when getting dressed.
Practice Good Posture: Stand and sit with proper alignment to reduce strain on the pelvis.
Use a Pillow for Support: When sleeping, place a pillow between your knees for added comfort.
Stay Active: Gentle movement, such as walking or swimming, can help maintain mobility without straining the pelvis.
When to Seek Professional Help
If your pelvic pain becomes severe, interferes with daily activities, or worsens despite exercise and self-care, consult a healthcare provider or a physiotherapist specialising in prenatal care.
Conclusion
Pelvic girdle pain is a common but manageable condition during pregnancy. By incorporating targeted exercises and making small adjustments in daily activities, you can alleviate discomfort and maintain a healthier pregnancy. Always listen to your body and seek professional advice if needed to ensure a smooth and comfortable journey toward motherhood.
Disclaimer
The information in this guide is intended for your general knowledge and should not replace any personalised professional medical advice. Consult your healthcare provider with any questions or concerns you may have regarding your health.