PGP can occur during pregnancy due to a combination of factors such as hormonal changes that prepare the body for birth, the ever-increasing weight of the growing baby and changes in the way that you move while pregnant. PGP can be uncomfortable and limiting, affecting movement and daily activities. In some cases (around 10%) it can persist after birth, but it usually resolves when the baby is born.
It can be tempting to google PGP and think that the quick fix for every woman would be to simply wear a support belt, however it is important to understand that the reasons behind one woman's PGP can be very different to another woman's PGP. For some women, it can be important to focus on increasing support and strength around the pelvis, and for other women, the main treatment could involve learning to relax and let go of certain muscles, or use different movement patterns.
Pelvic Girdle Pain
Pelvic girdle pain (PGP) refers to discomfort and pain in the joints that make up the pelvic region - the two sacroiliac joints at the back of the pelvis, and the pubic symphysis joint at the front of the pelvis.
How FitRight Musculoskeletal Physios can help
The FitRight Musculoskeletal Physios specialise in treating PGP with targeted approaches to improve function and reduce discomfort. Here are 5 examples of how they might be able to help you, once they've done an assessment and decided the most likely causes of your pain:
1. Massage & Hands-On Treatment
Manual therapy techniques like massage, joint mobilisation’s and dry needling can help to release tension in muscles such as the glutes & adductors and joints in the hips and lower back. Further assessment can be done to determine whether tension in the pelvic floor muscles is also contributing towards the PGP.
2. Support Belts
For the right person, support wear such as belly bands, tubigrip or compressions tights (such as SRC) can be used to provide external support to the pelvis. These supports can enhance comfort during movement and daily tasks.
3.Changes to the Way You Move
Changes to your body shape that occur during pregnancy will alter the way that you move your body with walking and other daily tasks. Physiotherapists will assess your individual movement patterns and can provide guidance on posture and movement patterns to ease strain on the pelvis. This might include modification of daily activities like walking, standing up from a chair, and getting in/out of bed or a car. Being aware of your current movement patterns can help prevent worsening of symptoms and supports long-term recovery.
4. Getting Globally Strong
In general, getting the lower part of your body strong can help to support your pelvis with the changes in load during pregnancy. Strengthening exercises for the core, glutes, and leg muscles can help to improve overall stability and reduce pressure on the pelvic joints. FitRight offers a variety of pregnancy and postnatal exercise classes (Pilates-style, Resistance-style and Aqua) to match your fitness level and needs. A physio could alternatively give you a home or gym based exercise program to do independently.
5. Implementing a Stretching Routine
Targeted stretches can help to relieve muscle tightness and improve flexibility around your pelvis. An ongoing mobility program can help maintain good 'muscle hygiene' to prevent further issues. Give the 2 exercises below a go...
Massage Ball against wall
Using a firm ball, or tennis ball, place between your hip and the wall. Move side to side, or up and down to find tender points in your hip/glut area. Keep the ball to the muscle area, and avoid the bony part.
Sitting Glut Stretch
Sit on the edge of your bed/chair. Bring one foot up to your opposite knee. Keeping your back straight, lean forward. Feel the stretch in your hip/glut area.
Want to know more? A FitRight Physio can provide a personalised approach to managing your pelvic girdle pain. By incorporating these strategies, you can regain comfort, improve movement, and support long-term pelvic health.
