4 Lifestyle Changes to Manage Pelvic Pain during Pregnancy

Are you suffering with pelvic pain during pregnancy? If so, know you’re not alone.

Pelvic pain, or pelvic girdle pain, is one of the most common complaints I hear from pregnant mamas, and something I personally have struggled with in both of my pregnancies! Today we’re going to cover 4 lifestyle changes you can make in your daily life to help find some relief!

If we are meeting for the first time – Hi! Welcome to Vibrant Mama Wellness! My name is Megan, and I am a pre and postnatal personal trainer. I am certified through the National Academy of Sports Medicine, with a specialization in pre+postnatal fitness through Pronatal fitness. I am a mom to a toddler, and pregnant with my second baby!

(Disclaimer: I am not a doctor and this is not medical advice. This blog is not intended to diagnose, treat, cure or prevent any disease or condition. This blog post is based on my own research and experience – please consult a medical professional before starting or making any changes to your exercise program).

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Pelvic girdle pain is a term that describes the pelvic pain during pregnancy associated with the pelvic joints, lower back, and hips. It can be felt in the front or the back and is very common during pregnancy due to the increase in the hormone relaxin (which does exactly what it says – helps relax the joints, muscles, and ligaments in the body to prepare for birth) as well as alignment shifts that come with pregnancy.

The two most common types of pelvic issues people experience are Symphysis Pubis Dysfunction (SPD) and Sacroiliac (SI) Joint Dysfunction. SPD occurs at the front of your pelvis (some people report feeling it between their legs) while SI Joint Dysfunction occurs at the back of your pelvis near your tailbone. Both of these can feel debilitating, and are often worse on one side of the body, or worsened by weight-bearing activities on one leg.

So what can you do to help alleviate pelvic pain during pregnancy?

Here are four action steps you can take RIGHT NOW to experience less pelvic pain during pregnancy:

1. Uncross your legs

I know this one can be tough, especially if you’ve been in the habit of crossing your legs for years (like me!) But the action of crossing your legs pulls the pelvis out of alignment, which adds stress to the joints and creates more pain and discomfort. Be sure to sit with both feet planted firmly on the ground. If you feel like you need to cross your legs, crossing them at the ankles is a better option than the knees!

2. Pelvic tilts on a yoga ball

Sitting on a yoga ball has so many benefits during pregnancy, so I recommend having one no matter what trimester you are in! To perform pelvic tilts, sit on the ball with both feet on the floor. Tilt your pelvis forward and backward (think of tucking and untucking your tailbone). You can practice this daily to help bring some stability around the pelvis!

3. Sit down when putting on pants and shoes

As mentioned above, putting weight on one leg aggravates the pelvis. So be sure to sit down to put on/take off your pants and shoes. When getting out of the car, try to swing both legs out and plant both feet on the ground before standing. The more you can evenly distribute your weight on both legs, the happier your pelvis will feel!

4. Sleep with a pillow between your knees

How you sleep can definitely impact your pelvic pain. Be sure to sleep on your side with hips and knees stacked, and place a pillow between your knees. When rolling over, keep your knees together. You can also try a pregnancy pillow to offer more support.

Little changes throughout your day add up in a big way! And if you want to take it a step further to support your body throughout pregnancy to feel strong and comfortable, and prepare for birth and postpartum, let’s chat to see if working together 1:1 is a good fit! My custom prenatal fitness coaching is completely personalized to your pregnancy, birth desires, and overall goals. It is the best way to support your body throughout pregnancy and into postpartum recovery! Learn more about it here.

Like this post and want more?

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