Pelvic Girdle Pain (PGP) and Low Back Pain (LBP) during pregnancy
It is estimated that 50% of women will suffer from either Pelvic Girdle Pain or Low Back Pain during pregnancy. The good news is most will recover within 3-6 months. Following some general guidelines may help to reduce the symptoms. It's important to look at ways to control symptoms as they can become quite problematic as your pregnancy progresses. Discussing this with a therapist early can help to keep symptoms at bay.
Symptoms can be variable. It is important when having pain during pregnancy to get it checked with your midwife or obstetrician to exclude any other conditions that may be causing the pain and advice on appropriate treatment.
- Pain in the Sacroilliac joints and lumbar spine (see diagram below).
Sometimes pain is felt in the groin and pubic bone.
- Pelvic Girdle Pain is often located in the buttock region on either side or both sides.
- Low Back Pain is often located in the central spine and will sometimes radiate into the buttocks.
- Sometimes women can suffer from both.
Pelvic Girdle Pain Symptoms include:
- Pain occurs mainly when walking, standing on one leg, getting in and out of bed or the car.
Low Back Pain Symptoms can include:
- Pain on sitting or standing and bending.
Tips for Pelvic Girdle Pain and Low Back Pain:
- Keep your legs together when moving in and out of bed.
- If walking is getting painful reduce the amount of walking to calm it down.
- When sleeping on your side, use a pillow between your knees at night.
- Keep your body symmetrical when you sit or lie down.
- Carry shopping equally in both hands.
- Avoid lifting (generally during pregnancy this is important).
- Avoid twisting movements and crossing legs.
- Avoid household chores that aggravate the pain such as vacuuming.
SIJ belts have been found to be useful, but please speak to a therapist first.
- Maintain good posture in sitting and standing.
- Identify aggravating factors and try avoiding them.
Pregnancy Pilates can be a good way to keep exercising during pregnancy. Keeping active during pregnancy has been shown to have great benefits both yourself and your baby. At JYphysiotherapy we can offer Pregnancy Pilates Classes or individual sessions at our Kingston Location.
Below are gentle exercises to keep your spine moving through a healthy pregnancy. It is recommended that if you have any low back or pelvic pain then to discuss what exercises you should be doing with your therapist.
Neutral Spine and Arm lifts
4 point shoulder taps
Find the neutral position- (perform the cat stretch and then place your spine in the most centred position) Draw in your belly button towards your spine which engages your abdominals. Keep the neutral position and then try some shoulder taps. ALWAYS STOP IF THE EXERCISE MAKES YOUR BACK FEEL WORSE DURING OR AFTER.
Thinking about your pelvic floor during pregnancy can help maintain their strength. If you are not sure how to contract then speak to a health professional. You should be looking at gentle contractions of 10sec holds and 10 fast/slow pulses on a daily basis.
Pregnancy Pilates can be a good way to keep exercising during pregnancy. Keeping active during pregnancy has been shown to have great benefits both yourself and your baby.
For more information on the conditions we treat and services we offer, or to book an appointment please call 0208 0909330 or email us at firstname.lastname@example.org
- Back Pain and Sciatic pain
- Ante and post natal Back pain
- Hip pain
- Tendon pain
- The Young Sports person
- Sports Injury
- Knee pain
- Neck pain
- Shoulder pain
Surbiton Hockey Club
At JYPhysiotherapy we have been working with Surbiton Hockey Club for the last year and compiled a list of helpful tips and videos to help you with injury prevention.
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Testimonial"I have had many issues with my back over the years and Jehan has been the only physio to not only correctly diagnose and treat successfully, but also to devise an effective plan to deliver long standing results.
Her knowledge of the complexities of vertebrae are second to none! I would highly recommend her."
How to find us
JY Physiotherapy, 304 Ewell Road, Surbiton, Surrey, KT6 7AQ [Map]
JY Physiotherapy, The Canbury Medical Health Centre, 1 Elm Road, Kingston Upon Thames, Surrey, KT2 6HR [Map]