Introduction:
Pregnancy is an awe-inspiring time filled with excitement and anticipation. However, this magical period may also bring about some challenges, one of which is Pregnancy-Related Pelvic Girdle Pain (PGP). But don’t worry! We’re here to help you understand what PGP is and what you can do to find relief and ensure a smoother pregnancy journey. So, let’s dive in!
What is Pregnancy-Related Pelvic Girdle Pain (PGP)?
PGP is no stranger to expectant parents and is known by various names like SPD, lightning crotch, and sacroiliac pain. It refers to any discomfort experienced in the pelvic region, including the symphysis pubis and sacro-iliac joint areas, during or after pregnancy. Rest assured, you’re not alone – PGP affects approximately 1 in 5 pregnancies.
Why Does PGP Occur?
Previously, PGP was thought to be caused by pelvic instability due to increased levels of the hormone Relaxin. However, we now know that the pelvis remains stable and resilient throughout pregnancy.
Changes in posture, balance, and movement patterns are entirely normal during pregnancy, leading certain muscles to work harder, making them more sensitive and tense.
Furthermore, factors such as physical and emotional stress, a heavy workload during pregnancy, and even a history of low back pain or PGP can contribute to this discomfort. Pregnancy, being a physically demanding journey akin to running a marathon every day for 40 weeks, can also leave you more prone to aches and pains.
Finding Relief for PGP:
Now, let’s explore some effective strategies to alleviate and manage PGP during your pregnancy:
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- Embrace Your Strength: Remember, your back and pelvis are strong and sturdy, capable of withstanding the changes that come with pregnancy.
- Modify Movements. Some positions and movements may be uncomfortable. It’s ok to modify or avoid those activities until you feel better. Your Osteopath, Chiropractor or physio can advise you on helpful techniques and strategies.
- Positive Outlook: Understand that discomfort during certain movements is normal, but not harmful. Know that you’ll likely feel better soon, and a full recovery can be expected after birth.
- Communication is Key: Speak to your midwife or obstetrician about your symptoms. They can assess your progress and offer referrals for further treatment and support.
- Nourishment and Activity: Maintain a healthy diet and consider a suitable multi-vitamin. Stay active through activities like walking, swimming, pregnancy yoga, or gentle stretching. Our Nutritionist and Personal Trainer can offer professional advice.
- Mindful Rest: Take time to rest and prioritise sleep. Don’t be afraid to rest your body more than usual during this time.
- Pelvic Floor Exercises: Engage in daily pelvic floor exercises to strengthen these muscles and support your pelvis.
- Breathing Exercises: Practicing breathing exercises can reduce pain signals, calm the nervous system, and improve blood flow in the pelvis.
- Stress Management: Identify and manage stress factors to promote overall well-being.
- Seek Professional Support: Consider consulting an osteopath, chiropractor, or acupuncturist to reduce muscle and joint pains and get advice on exercise, posture modification, and pain relief. A Pelvic Health Physiotherapist is another good option.
Preventing PGP:
While PGP may be common, it doesn’t have to be inevitable. Consider these preventive measures to reduce your risk:
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- Stay Active: Maintain a good level of physical fitness before and during pregnancy.
- Prompt Treatment: Seek help if you experience back or pelvic pain lasting more than two weeks.
- Rest and Nutrition: Ensure adequate rest and maintain a nutritious, balanced diet.
- Stay Hydrated: Keep yourself well-hydrated throughout your pregnancy.
- Ask for Help: Prioritise activity, but don’t hesitate to ask for assistance when needed.
- Embrace Joy: Make time for enjoyable activities, socialising, and relaxation.
Conclusion:
Remember, Pregnancy-Related Pelvic Girdle Pain is a common challenge, but with the right approach and support, you can overcome it. Embrace your strength, seek professional help, and stay positive throughout this miraculous journey. Don’t hesitate to reach out to an Osteopath or Chiropractor for additional assistance. Wishing you a healthy and joyous pregnancy!
Resources:
For more information and assistance, you can refer to the following resources: