How to resolve Pregnancy pelvic girdle pain, groin, hip and back pain
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- čas přidán 27. 08. 2024
- Follow these easy steps to stop back, groin, hip and pelvis pain in pregnancy.
Gillian McCabe (the other Welsh Clinical Specialist Physio MSc) and I got together to give you our top tips for resolving pelvic girdle pain in pregnancy.
Firstly, Congratulations! Isn’t your body amazing? You’re making a whole new human! (or maybe several…)
Pregnancy should be a wonderful time but for around 30% of women it isn’t. Are you struggling to turn over in bed? Are you ok for a little bit when you’re up and moving but in agony by the end of the day? Does everything hurt (groin, hip, back, pubic bone…inside) even when you sit still too long?
There’s a lot of confusing information out there about aches and pains which all come with their own medical names (LBP, PGP, SPD…). Then there’s those ‘helpful’ members of your family and friends, the pregnancy-professional-advisors telling you that a bit of sciatica/back pain is normal, they had it with their second and it was fine after they’d had little Jacob…though they’ve had a bit of a dodgy back ever since…
Here’s the truth: PREGNANCY ISN’T MEANT TO HURT.
For the real low-down download this excellent booklet provided by the UK Pelvic, Obstetric and Gynaecological Physiotherapy group pogp.csp.org.uk...
Your pregnant body goes through a lot of changes and it should adapt, stretch and accommodate the new life it carries easily. Your body’s really clever and will adapt to use what it can so you can move when you want to, but this often means at the expensive of your pelvic joints when you’re poorly aligned and a little more stretchy with pregnancy.
If you’re in pain Physio can help your body to achieve what it needs to. It’s always worth mentioning any symptoms to your midwife or GP just to check everything’s ok, but usually they’ll then refer you to a Physio to help get you better aligned and help strengthen your bump and back.
Here’s our top tips to start getting better:
1) Listen to your body, moderate your activity. Being active is important but resting is too. Your body knows when you’ve over-done it, too much movement with a pelvis that isn’t yet happily aligned/strong enough can be painful. Use resting postures (in the booklet above) and choose your battles - go on the trips out that you really want to do but make sure you have a period of time either side to rest. The same goes for housework - get your family and friends to help out.
2) Pregnancy belts can be helpful but aren’t the answer, they’re a stop-gap while you get stronger. There’s lots of different ones so it’s worth having an assessment to make sure you get the right one for you.
3) Symmetry is key! Put the same weight through both sides of your pelvis as much as you can, try not to stand on one leg. Be ladylike - knees parallel when you’re sitting (no crossed legs). Stand up then turn to move, don’t do it all in one. Try and have parallel legs in bed - a pillow between your knees all the way to your feet is helpful with another small pillow under your side. Sit down sideways into the car then twist round to get in with your legs together. You get the idea. Ladylike.
4) Exercise can be really helpful. Our body is made to move, especially during pregnancy. Doing exercise regularly whilst pregnant also helps to develop your baby’s heart, lungs and brain. High impact exercise like running isn’t a great idea if you’re in pain, but Pilates, Yoga or Swimming can all be really beneficial. Here’s the link to the Pilates booklet: pogp.csp.org.uk... Remember when reading this booklet that lying flat on your back when more than about 12 to 16 weeks pregnant isn’t advisable, neither is lying on your front when your bump’s a bit bigger…
We hope you’re feeling better soon! It’s always worth having a chat with a health professional about your symptoms. Seeing a specialist pelvic health (women’s health) physio sooner rather than later can get you back to enjoying your pregnancy.
Want more info? Have a look at my magic exercises for PGP video - start your rehab today!
😭😭😭 second pregnancy and experience this with both pregnancies. It’s painful to walk, lay, sit... change in positions! I don’t enjoy being pregnant at all. Because of this pain, I’ve come to the conclusion that I will not carry another child after my second is here.
Lolly’s Adventures I have the same pain how do you get through it I’m about to go to the hospital I can’t deal
I have some problems
i am pregnant with my first and its making me rethink another smh. i can barely move some days
Hi is the pain goes when you delivered plz answer me i suffer from hip pain over 3 months. Now im in 31 weeks and still i cant even walk or sleep both sides it’s really hard i wasn’t like that in my first pregnancy
I’m so happy I’m not alone in this
Thank you so much for doing this video. For saying that this is not normal. I am 34 weeks into my second pregnancy and have been in pain since September. Until just yesterday I've made myself go to work despite sobbing during work hours from pain and being utterly useless and in agony once at home. Had this pain been brought on by any other reason, I would never have pushed myself this hard. Even in myself there must be some little voice saying that this is normal and I should just stop complaining, though I know it's not. So thank you.
I can't do any exercise, I can barely walk...
xtine 416 me too 😫
Me three. 32 +1 and in agony all day and all night its horrendous
😭😭
Same
@@loveandfaith5163 hi ive not long given birth to twins. My pelvic girdle pain is really bad, i can barely walk and im taking strong pain killers. I can't lie on my side in bed either -only on my back. Standing up from sitting down would cause chronic pain too. Ive never experienced anything like it. Just wanted to ask does it get better over time. Has your pelvic girdle pain improved?
Hi guys I was suffering from horrible pelvic pain from 5th month but one day I absorbed a thing if I am moving less the pain is high n if I am working n walking my pain is getting reduced so try it I am 8 months now
I'm only 17 weeks pregnant and I'm having severe lower back pain and front pelvic pain. Idk what to do everyone says it's normal when I have been pregnant before and never experienced this.
I saw a PT and she heeled me from my pelvic pain, make sure they specialize in it. Go the sooner the better. I went once a week. My pain started at 6 months of pregnancy and I went to a PT 1 week after delivery. You can also go while pregnant but I didnt.
@@xtine416 what’s a PT?
@@thisgirlsata3198 Physical Therapist
I’m 22 weeks pregnant and my left leg is killing me . The pain radiates from my hip to my whole leg :(((((
😢 oh God turning at night I sleep on the couch getting off the couch lifting my left leg .. walking on my left leg horrible back pain 😫 added to the pelvic pain #week35
Did it go away after labor? Ugh I have 4 more days left to get induced!
The pain is horrific!
@@b0ogiedream744 not right away but it does natural birth is the best it hurts but the epidural is another pain that you have to deal with and won't go away
Im experiencing this pain right now. And it hurts so much
Could you please repost the link. The one there is not valid anymore. Thank you!
pogp.csp.org.uk/system/files/publication_files/POGP-PGP%28Pat%29.pdf
Its not always fine after pregnancy. My son is 4 (starting school in Sept) and I still get it. I had physio, prescribed a bump band, followed all the advice and it just got worse and worse.
I couldn't even get up the stairs or stand long enough to cook dinner.
Even now when I reach the time of the month a couple of hours walking round the shops will cause my pain.
Jacqui Williams I'm really sorry to hear that, living with pain isn't easy. I would hope that with specialist Physio care postnatally you would recover well. I'm happy to ask our national specialist group if there's someone who could help you locally? contact me via my website if you're interested.
my son is 4 months old soon and i still get it. can`t sit too long, can`t stand up too long, can`t make large steps or walk fast ..and who knows what else i will still discover. i found a website about girdle pain from uk and it says that you need a very good physiotherapist that can heal you. my neighbour still gets the pain after 14 years after birth and i heard about many women like me. people don`t talk as much about it.
in my case, the pain started since i got pregnant second time (3 years after first pregnancy) and it escalated every time the baby would get bigger. all third trimester i was in a wheelchair. Now i am just happy i can walk myself to the bathroom or take my toddler places, feed her. But i can`t imagine how i will be working. I am simply not able to work. I also feel limited because i live on an island so is not like is a big competition between physiotherapists.
I just wish medical care would offer more credit to this pain and practice,,learn more so women like me, can have a chance.
Thank you!!! Im 26 weeeks pregnant and sometime im in severe pain i cant even walk or put pressure on my left leg ..and i work standing long hrs soo that makes it worse.
So glad this could be helpful - have you tried this video too? czcams.com/video/xw2eiy1bHsU/video.html
mine on both😢
Here I am 14 years later, having suffered symphisis pubis dysfunction, it is back and I wonder if it is due to the start of the menopause? Anyone else have this experience?
31 weeks l can't even walk....at night l can't turn
Am having that problem and am not pregnant anymore, my baby is 7mths old
Omg yes turning hurts when I move my left leg shocking pain 😢😢😢
Same, my Dr said its normal and purchase a pregnancy girdle. I ordered one I hope it gets here fast bc I'm in pain!
Same here.
The belt never helped me it sucked dick my pain started at week 20 and I'm still in pain my baby is almost 4 months old
It has been 6 months since I gave birth... the pain is still the same in these locations, it’s so painful... I am hearing some clicks noises near my joints when I move my right leg 🦵
Mine lasted till my 1st was almost a year. I suggest getting the Dr. Schols arthritis inserts for your shoes and where house sneaker. Don't go barefoot
I am 5 weeks pregnant and i am experiencing hips pain constantly. Is it normal???
If its ur first baby that's usually because ur body hasn't been stretched that way b4. When ur baby is growing, ur hips expand and that's where the pain comes from. If u have spotting thatd normal if its ur FIRST baby but I would still let ur dr. Know. If it's like a lot of blood almost like ur on a full period go to the hospital.
Yes
Dammn this just happened to me this week and I really freaked out
My first 2 pregnancies I didn't get this much pain (2nd was twins)..this time my back hurts & inner thighs never felt all that
Hi, I have gone through,normal,delivery facing a serious groin pain when I sleep. My left leg have a killing,pain when I try to turn . please suggest for thia
I’m 4 months with my first baby. The hip pain I have is out of this world 😩 I just want it to go away.
Myshea’ Bailey girl I feel you, I can’t even sleep at night
I’m 11 weeks and 3 days (1st pregnancy) and my hip/lower back and leg pain is literally unbearable... anyone have a remedy that has worked really well for them?
Same here I don't know what to do and even I have upper back pain so planning to go to prenatal yoga classes who has a good experience...
I'm 4 months pregnant and hips groin back pain vagina pain. Its that normal which I didn't feel on my first pregnancy.
Hi. I'm sorry to hear that. It's never normal to have pain in pregnancy, but it is very common. About a third of women do. I'd suggest talking to your midwife or doctor first to get checked out, then get yoursefl referred to a pelvic health physiotherapist.
So does it go away???
Any pelvic problem here my doctor said my pelvic bone is too narrow and my urine is high protein that’s why I need cesaryan
Hi I'm 8weeks and I'm experiencing the left pain and having brown discharge that time while I'm go to pee
I have sacralisation and am 5 months pregnant. Is there any management for back pain related to sacralisation during pregnancy???
Hi I'm from Pakistan and with my first pregnancy I suffered pgp after 6th month and barely walk. I visited my gynaecologist but no one understand what um going through. But now in 2021 um pregnant with out 2nd one and this time pgp comes back in first trimester like very soon like this stage baby even don't have good weight and nor my belly but "I can not move my legs after doing a lil households or if I take my girl for a while"
Oh sorry to hear
Iam from pakistan too suffering from pgp
I hav sharp pain in my pubic bone
I cant sleep properly dear
Please advice me if your pain is better now
Iam 22week prego
I'm to have baby next week I'm experiencing this need a remedy to get rid of this
Hi ladies. Thank you for a wonderfully informative video. My baby is 3 years and I keep getting issues with my PGP.. is this normal? I have regularly visited a chiropractor who has clicked me back into place. However I am starting to feel a bit robbed by the chiro as pain just keeps recurring. What is the long term solution? Physio? Also, mw told me if I ever get pregnant again my SPD may debilitate me..! Was that their way of asking me to use birth control?! 😂
The ob doctor I had told me at my post partum check up that I'd the pain persisted after 6 months to get x Rays my baby will soon be 4 months
It's not normal?...
mam my wife suffering from hip pain from preganacy , yet she have 7 month old baby but pain continues plz advice me ..
Voice not clear
The link isn’t working. How can i get it please ?
Me too
Go to the link then click on menu bar.. Then under submenu of resources you fil find booklets option. From there you can get the book