Back pain and pelvic pain are synonymous with pregnancy, and once baby arrives, at times, you may feel like you’re 80 years old! Some people will sympathise greatly with you, others will simply smile and say: “Welcome to pregnancy!” which can be quite frustrating.
Symphysis Pubis Dysfunction, referred to as Pelvic Girdle Pain (PGP) describes pain in the joints of your pelvis. These joints include the symphysis pubis joint (SPJ) at the very front of your pelvis (ie your pubic bone) and/or the sacro-iliac joints (SIJ) at the back (ie where the back of your pelvis joins on to your spine).
If you have PGP, you’ll feel pain across the front or back of the pelvis, which can range from mild discomfort to severe pain.
If you’re experiencing any pelvic/lower back pain, I’d strongly suggest you be referred to a Physiotherapist, Chiropractor or Osteopath that deals specifically with pre/postnatal women.
What these specialists will do is, they will assess the position and symmetry of movement of your pelvic joints; make a proper assessment; prescribe exercises for you to perform; and run through which movements may be exacerbating your condition.
If you’re experiencing back and/or pelvic pain at the moment during pregnancy, you have to understand that there may be certain things you’re doing throughout the day which are making your condition worse. By making a few modifications to simple day-to-day activities, it may have a real impact on the pain you’re experiencing.
So, without further ado, here are my top tips for movement to AVOID doing if you’re experiencing back/pelvic pain:
- Standing on one leg
- Bending and twisting to lift something
- Carrying a toddler/baby on one hip
- Sitting with your legs crossed
- Sitting or standing for long periods
- Lifting heavy objects (shopping bags, wet washing, vacuum cleaners, older children)
- Carrying anything in only one hand
Of course not all of these activities CAN realistically be avoided –but just try to get as much help as you can, go slowly and most importantly, think before you move.
If you have any questions, do get in touch. I’m more than happy to help, as you know.