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Pelvic Girdle Pain – Bullet list on what helps4 min read

November 25, 2019 3 min read


Pelvic Girdle Pain – Bullet list on what helps4 min read

Reading Time: 3 minutes
  • Take small steps

Go with short steps and not too fast. Avoid longer walks. Feel how far you can go without getting hurt and listen to your body. Ask for crutches to relieve the pelvis if needed.

  • Avoid sitting in low furniture and on the floor

And also, do not pick anything up from the floor unless necessary

  • Avoid twisting the upper body

Stay within the ergonomic triangle you have in front of your body. If you want to twist, it is better if you twist the whole body and move on.

  • Be aware of how you stand

Stand with your weight evenly distributed so that you do not hang on one leg.

Remind yourself to keep your legs parallel as much as possible so that you’ll get a neutral position in the pelvis.

  • Avoid stairs and steep slopes

If you have to go up stairs then it is good to take one step at a time. Use the least hurting leg first when going up, and vice versa when going down.

  • Be aware how you sit

It is good to avoid crossing your legs – and to sit in a tailoring position.

  • Have the right shoes

Shoes should provide support. Use shoe inserts if needed and stitches in winter.

  • Ergonomic carrying

Preferably use a backpack or a small shoulder bag diagonally across one shoulder. Also, avoid wearing heavy and aim to carry evenly distributed.

  • Avoid some housework

Vacuuming and other cleaning tasks should be avoided when you have these problems. Simple things like picking out and in the dishwasher below the bench level can also be strenuous.

  • Acupuncture and TENS

There is scientific evidence that acupuncture is an effective and pain-relieving method. It can be combined with TENS, which is an electrical nerve stimulation with electrodes on the skin.

If you feel that needles are scary, you can use TENS only. It is not as powerful as acupuncture, but it will most likely help on its own too. 

  • Get up in the right way

Turn on to your side, draw up both knees, and swing your legs to the bed’s side. Push yourself up with your hands to a seated position. Avoid bending forward at your waist.

Pelvic girdle pain
  • Use pelvic belt

There are several different types of belts. Just because a belt fits your friend, it does not mean that it will give you the same pain-relieving effect. 

  • Rest

You may sleep poorly because of the pain or other pregnancy-related problems – such as being heavy or having to pee all the time.

Therefore it might be good to rest during the day.

Pelvic girdle pain
  • Take the help of pillows

When lying on the side, it is important to have pillows along the entire inside of the leg, from the upper abdomen all the way down to the feet. This is to get maximum relief. Also use a pillow under your stomach for extra support. 

Put pillows between your legs when rolling over to your other side. You may also hold the pelvis yourself to get the extra support you need. You may also invest in silk sheets, making it easier to turn around thanks to the decreased friction. 

  • Work – but only as long as necessary

It may not be possible to work full time. If working gets too tough and you can’t do anything but work, then it might be time to book an appointment with your maternity doctor for assessment.

Exercise tips for you with pelvic girdle pain

  • Exercising while sitting on a pilates ball, just make sure not to sway-back. You can do shoulder presses (one-arm or two arms at the same time), shoulder lifts to the side, biceps curls, dumbell boxing.
  • Lying exercises such as french presses, flyes, hip-lift with mini bands etc.
  • Breathing exercises for the inner abdominals muscles, sitting on a pilates ball and/or chair or standing on all fours.
  • Back training with TRX might be a good workout too, but keep your legs still. If you are in the gym, do lat-pulls in the lat-pull- machine with different grips and row in the row-machine.

Read our comprehensive pages First Trimester Exercises, Second Trimester Exercises or Third Trimester Exercises here!

Pelvic Girdle Pain

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[…] you are hurting from pelvic girdle pain (pain in your pelvis and/or lower back)  and no exercise seam to work, I would suggest you try […]


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