Pelvic girdle pain (PGP) describes discomfort experienced in the joints of the pelvis. This condition, often characterized by pain in the lower back, hips, groin, or pubic bone, is quite common, particularly during pregnancy, though it can affect other individuals as well. This article provides practical strategies to manage and alleviate PGP symptoms.
Understanding Pelvic Girdle Pain
PGP involves discomfort originating from the pelvic joints. These include the two sacroiliac joints, located at the back where the sacrum meets the iliac bones, and the pubic symphysis, found at the front of the pelvis where the two pubic bones connect. Pain can manifest in various areas, such as the lower back, buttocks, hips, groin, or directly over the pubic bone.
Symptoms of PGP worsen with movements that stress these pelvic joints. Activities like walking, climbing stairs, turning over in bed, standing on one leg, or getting in and out of a car can intensify discomfort. Causes often relate to changes in joint stability, such as hormonal shifts during pregnancy that loosen ligaments, previous pelvic injuries, or general joint instability.
Everyday Strategies for Relief
Adjusting daily posture and movement patterns can alleviate PGP. When sitting, maintaining an upright posture with support for the lower back helps stabilize the pelvis. Keeping the knees together when turning, whether sitting or lying down, prevents undue strain on the pubic symphysis.
Modifying activities that aggravate pain is beneficial. Avoiding movements such as lifting heavy objects, standing on one leg for long periods, or prolonged standing or walking can reduce discomfort. Breaking down tasks into smaller, manageable segments throughout the day can prevent pain build-up from sustained effort.
Support devices offer relief by providing external pelvic stability. A sacroiliac belt, worn snugly around the hips, can compress the sacroiliac joints and pubic symphysis, reducing excessive movement and pain. Using supportive pillows, such as a pillow between the knees when sleeping on your side, maintains proper pelvic alignment and reduces nocturnal discomfort.
Simple pain management techniques can be used daily. Applying warm compresses or cold packs to the affected areas soothes muscle tension and reduces inflammation. Resting when pain flares up prevents escalation and aids recovery. Choosing comfortable, low-heeled footwear contributes to better overall body alignment and reduced pelvic strain.
Targeted Exercises and Movements
Engaging in gentle exercises strengthens pelvic support muscles and improves overall stability. Pelvic tilts, performed by flattening the lower back against the floor, engage deep abdominal muscles, contributing to core stability. This improves control around the lumbar spine and pelvis.
Kegel exercises enhance pelvic stability. These involve contracting and relaxing the muscles that support the bladder, bowel, and uterus, indirectly supporting the pelvic girdle. Regular practice improves the strength and coordination of these deep stabilizing muscles.
Gentle stretching routines relieve tension in surrounding muscle groups. Stretches targeting the hips, glutes, and inner thighs, such as a hip flexor or seated piriformis stretch, alleviate tightness contributing to pelvic discomfort. Perform these movements slowly and within a pain-free range.
Aquatic exercises provide a low-impact environment for movement; water buoyancy reduces the load on the pelvic joints. Walking or performing gentle leg movements in a pool allows exercise without significant impact, offering support and reducing pain. This is an effective way to maintain activity when land-based exercises are too painful.
Diaphragmatic breathing, or belly breathing, engages deep core muscles and promotes relaxation. Focusing on breathing deeply into the abdomen rather than shallow chest breathing contributes to better posture and subtle activation of pelvic stabilizing muscles. Always consult a healthcare professional before starting a new exercise regimen to ensure it is appropriate.
When to Seek Professional Guidance
Consulting healthcare professionals is important for managing PGP, especially if self-help measures don’t provide adequate relief or pain intensifies. Physiotherapists diagnose musculoskeletal conditions and develop tailored PGP exercise programs. They provide manual therapy for joint dysfunction, offer posture guidance, and recommend movements to improve pelvic stability and reduce pain.
Osteopaths and chiropractors assess and treat musculoskeletal imbalances linked to PGP. These practitioners use hands-on techniques to improve joint mobility and reduce muscle tension around the pelvis and spine. Their approach focuses on the body’s interconnectedness and how alignment issues contribute to pain.
Seeing a general practitioner is often the first step for diagnosis and pain management. A doctor can rule out other conditions and provide referrals to specialists, such as an obstetrician for pregnant individuals or an orthopedic specialist for persistent or severe cases. They can discuss medication options for pain relief.
Certain symptoms warrant immediate medical attention. Sudden, severe pain, new onset of numbness or weakness in the legs, or difficulty with bladder or bowel control are red flags. These symptoms indicate a more serious underlying issue requiring prompt medical evaluation and intervention.