Pelvic Girdle Pain in pregnancy🤰.
PGP can be quite debilitating and cause a lot of tension and affect your mental health too.
There are many factors to consider in causes and dealing with it. It is NOT the fault of Relaxin hormone. I am going to just focus on 3 of those:
🚶♀️Movement is really important in dealing with PGP. When we don't move our joints and muscles they stiffen up even more causing more tension and pain.
💪Often our glute, hip and tummy muscles are just not strong enough to cope with the demands of pregnancy on our bodies so we tense up to overcompensate. You need to build up your supporting muscles, such as glutes(bum muscles), inner/outer thighs, pelvic floor and tummy muscles to be strong and functional in an appropriate way for you and your body in pregnancy.
and THEN build up #strength in our glutes/bum muscles, core muscles and hips.
RELEASE, RELAX AND THEN BUILD UP
Top tips to manage:
💜 Keeping your legs narrow.
💜 Keep your knees together when you roll onto your side and then push up with your hands to sit up and then stand.
💜 When you get out of the car keep your knees together and use your arms to help you swivel round in the seat to then get out.
💜 When exercising narrow your stance and avoid or modify exercise where your legs or hips are open wide or in a wide stance. Avoid standing on 1 leg.
💜Practice ascending breathing and body scanning to relax and let go of all the tension in your body, reduce stress and sleep better.
💜Let those tummy muscles relax and let go of your pelvic floor.
💜 Strengthen your glute and hip muscles. Super effective and gentle exercise to start with are clam shells.
Book in with a Women’s Health Physio for hands on treatment or a pregnancy specialized chiropractor. I have a list of recommendations below.
For safe and effective exercises with modifications especially for you why not join my Pregnancy Exercise Program. Any questions drop me a message.