Hormonal changes
Hormone changes in pregnancy cause the ligaments in the pelvis to be more flexible so you can grow your baby. This makes you more mobile; however, research has not found a direct link between joint mobility and the level of pelvic pain experienced.
Hormones can also affect your sensitivity to pain, meaning you may experience more pain during pregnancy.
Postural changes
During pregnancy, your posture may change to help support your growing body. Lots of women find that the curve in their lower back may become more pronounced as their bump grows, which can cause stiffness and pain.
Activity level
It’s normal to gain weight in pregnancy, and your pelvis has to support this and your growing bump. This means extra pressure is placed on your joints, even when you’re following your usual routine or activities.
Emotional factors
Factors such as stress, depression, anxiety, and fatigue can impact the sensitivity of our nervous system, meaning you may feel pain more.
How to help pelvic girdle pain
When it comes to pelvic girdle pain treatment, it’s important to remember the four Ps:
- Posture
- Pain relief
- Pacing
- Physical exercise
Posture
Change your position regularly to prevent stiffness. If you need to sit in one position for a long time, you can use a cushion to support your lower back.
To keep your back moving, you can gently rock your pelvis back and forth or try sitting on a gym ball sometimes.
It may also be helpful to adjust how to do everyday tasks, such as getting dressed sitting down or making sure to stand evenly on both feet instead of leaning.
At night, you can place a pillow between your knees and ankles when lying on your side to squeeze when you turn for extra support.
When getting out of bed, you may find it easier to roll onto your side first and keep your legs together.
Pain relief
The NHS confirms that it is safe to take regular paracetamol during your pregnancy. You can speak to your GP to discuss this further or if you need advice on stronger pain relief.
Other pain relief strategies for pelvic girdle pain include:
- Hot water bottles/heat packs or a towel-wrapped cold pack/frozen peas - don’t apply directly to your bump
- A maternity support belt or supportive clothing during walking
- Having a massage in a chair or side-lying
- TENS (transcutaneous electrical nerve stimulation) machines from 37 weeks
- Controlled breathwork by breathing slowly and deeply to help ease muscle tension
Pacing
Pacing yourself can help manage aches and pains as it gives your body time to rest.
Split up activities into shorter sections, plan breaks, and spread out your tasks so you don’t overdo it in one day.
It’s also important to ask for and accept help to relieve the pressure on you.
Physical exercise
Keeping active can feel difficult when you’re in pain, but it can help you stay mobile and motivated.
If you are experiencing pelvic girdle pain, more gentle exercise may feel better – such as walking, swimming, or antenatal yoga.
Read out blog about exercising in pregnancy here.
Remember:
- Do not do physical activity in excessive heat and high humidity
- Keep exercise to a ‘moderate’ level to avoid raising your heart rate too much
- Drink plenty of water to avoid dehydration
- Avoid activities that might risk bumping or putting extra pressure on your bump
- It is recommended that you don’t exercise lying on your back from 16 weeks
- Listen to your body and pace yourself
