PGP, or Pelvic Girdle Pain, affects around 1 in 5 pregnant women.
It is defined as pain anywhere in the pelvic ring, which is from the base of your spine to the bottom of your buttocks, or in the front of your pelvis, in the region most people would call their ‘groin’.
For a more detailed explanation of PGP, you can read our post here.
If you’re suffering from PGP, you’re not likely to want to sit and read this post for too long, so let’s cut straight to the chase and outline our top 10 tips for managing PGP yourself:
1. Keep active, but also get plenty of rest.
Your overall health and muscle tone will benefit from you keeping as active as possible, without overdoing it. The simple way for you to determine what’s right for you is to listen to your body- it’ll tell you when enough is enough.
2. Try to change positions frequently:
During the day, try not to sit or stand for longer than 30 minutes in any one position.
3. Try to avoid putting all of your weight on one leg at a time.
Instances where you might do this without realising include:
a. Getting dressed or undressed- sit down instead of standing
b. Getting in and out of the car- swing both legs around rather than putting all of your weight on one leg
c. Going up and down stairs- it’s the only time we’ll recommend using an escalator/elevator where available!
4. Put equal weight on both legs when standing.
Many people unconsciously put a lot of their weight on one leg while standing. Try to feel equal weight on both the balls and heels of both feet.
5. Sleep on your side with a pillow between your knees, and under your bump if necessary.
Keep your knees together while turning over in bed.
6. Speaking of sleep, wear silky pyjama bottoms.
This can make it easier to turn over, as you’ll slide more easily without having to lift yourself as high.
7. Avoid lifting, bending or carrying things wherever possible.
Unfortunately, this includes older children, as difficult as this can be in reality! If you must carry them, try to avoid carrying them on one hip.
8. Avoid sitting cross legged, as well as sitting on the floor.
Each of these will force at least one leg to turn outwards, which puts more strain through the pelvis.
9. Water aerobics has been shown to have a positive effect on pain levels.
A major study found that those who participated in water aerobics reported lower pain levels, and decreased sick leave.
10. A pelvic belt may be fitted.
This should be done to test for symptomatic relief, but should only be applied for short periods. Many women find these helpful, but they’ve had enough of them after a couple of hours of wearing them each time. This is usually a good indicator that you need a rest- see point 1!
So there they are- our top 10 tips to help you manage your PGP.
We truly hope you find them useful.
If you’re after more tailored advice and treatment, please give us a call on (03) 9372 7714, or book online today- one of our team would love to help you.