Pelvic girdle pain (PGP) is really common during pregnancy and can come on during any stage, although it’s more common in the third trimester. PGP can be mild to severe pain in the lower back and pelvis/groin area which can also spread to the thigh even as far as the knee. It is typically made worse when walking on uneven surfaces or for long distances, walking up and down the stairs and rolling over in bed.
Although PGP isn’t harmful for the baby it can be extremely debilitating. But early diagnosis and treatment can help ease symptoms and make day-to-day activities a lot easier. The symptoms can be eased through gentle exercise while taking regular rest breaks, warm baths or a hot and cold compress.
Lumbar rotation:
Lie on your back, gently bring your knees up, closing your feet and ankles together and widen your arms out to shoulder height. Keep your shoulders down as you exhale and allow your knees to slowly roll to one side as your head looks towards the opposite direction creating a gentle twist through the spine. Hold for a few seconds. Gently come back to the centre and relax before repeating on the other side.
YouTube video: https://www.youtube.com/watch?v=nlsmwUkkO-A
Gluteal stretch:
Lie on your back and rest your feet on a raised object such as an exercise ball (a chair or bed will do if you don’t have an exercise ball). Bend your left hip and knee to allow your calf and ankle to lie on top of the ball. Place your right outer ankle and calf onto your top of your left thigh, turning your hip outwards in order to feel a stretch in your right buttock. This is called the supine crook lying position.
Continue to breathe as you hold the stretch. Return to the start position and repeat on the other side.
YouTube video: https://www.youtube.com/watch?v=kGaPfv8iCW4
Pillow squeeze exercises:
Adopt the supine crook lying position as described above. Place a small cushion between your knees keeping them hip distance apart. Inhale to prepare, exhale as you gently engage your inner thighs to create a squeeze into the cushion while lifting your pelvic floor.
Maintain the squeeze for five breaths. As you exhale, release the squeeze of your inner thighs. Repeat.
YouTube video: https://www.youtube.com/watch?v=y-n7kl8oQzk
YouTube video: https://www.youtube.com/watch?time_continue=3&v=06qEEaY6I_s
PLEASE STOP ANY EXERCISES THAT CAUSE YOU ANY PAIN.
Our role as an osteopath:
We will take a concise case history and assessment to diagnose what is wrong. We can correct any pelvic imbalances, release muscular tension and restricted joints and give more specific advice for posture and exercises to help reduce your pain and make you more comfortable.
If you have any questions you can book a free 20min consultation with Emily.
