Excercise during pelvic girdle pain
Pelvic girdle pain (PGP) is a major problem for many pregnant women. It can cause both back pain and pelvic pain, and can occur at any time during your pregnancy.
Since the abdominal muscles are stretched out as the stomach grows, your center of gravity gets displaced forward, which leads to the pelvis becoming unstable. In order to stabilize the pelvis which is tilted forward, you will begin to sag. This in turn leads to an abnormal change in the interaction between the abdominal and back muscles. During pregnancy, the increased dose of the hormone relaxin during pregnancy will make you more flexible. With an increased relaxin supplement, it can become muscularly difficult to stabilize the pelvis, which can lead to pain in the ligaments.
There are a variety of symptoms for PGP and the pain level differs between different women. When it comes to PGP, it is difficult to give exact tips on how to workout or move because there are so many different symptoms. No one knows your body better than you, so it is your job to figure out what works and doesn’t work for your body. The challenge is mainly about increasing bodily awareness and finding what movements reinforce or improve the pain. Stabilising exercises normally provide good effect.
Training tips when experiencing pelvic girdle pain
– Train sitting on a pilates ball. Be careful not to sag, but strive to keep as neutral a pelvis as possible.
– Try to find the exercises that work for you. Usually shoulder presses, shoulderlifts, biceps curls and boxing exercises with or without dumbbells are problem free.
– If you can do exercises in a supine position without it affecting your ability to breathe too much, dumbbell presses, french presses, flyes and hip thrusts are normally good.
– Seated lats pulls. If you train at home, you can do lats pulls with a mini-band or with a broomstick.
How often should you train when experiencing pelvic girdle pain?
It’s all about being attentive and aware of your body – you have to figure out what is working for you. Start by exercising every two to three days to see if it feels ok. If it does, strive to get at least 2-3 workouts per week. During PGP, training is not about building muscles, but rather about being active and strengthening the body despite your problems.
Always consult with your doctor about training when experiencing PGP.