Pelvic girdle pain
Pregnancy related pelvic girdle pain (PGP or PPGP in short) is very common. We used to think that it was mechanical in origin, meaning that pregnancy hormones loosen the pelvic joints and the pelvis becomes unstable.
We now know this isn't true. After all the pelvic joints are the strongest and sturdiest in the whole human body. We’ve learnt a lot more about PPGP over the last decade and physiotherapists all over the world are changing the way they treat and the advice they give to women with this condition.
Have you always thought that once you have this condition it’ll only get worse until you’ve had your baby? Wonderfully, I can tell you that it doesn’t need to be so, you can recover before your baby arrives!
What is causing the pain?
Low energy levels. Your whole system is using more energy to grow and maintain the baby's life as well as your own, basically your body uses more energy leaving you more tired. When energy levels get too low, your body gets stressed and releases stress hormones. We become more sensitive to pain when tired - it's your body's way of telling you to stop.
Stress/anxiety/fear/threat. Trauma is a big risk factor for PGP. Physical or mental trauma both. Whether it's birth trauma, anxiety over finances, problems in relationships, busy and stressful time at work or fear of the pain, they will all increase your sensitivity to PGP.
Smoking and obesity both increase the inflammatory state of the body. They are also both factors increasing your likelihood of developing PGP.
The pelvis is more sensitive during pregnancy: there's more blood, swelling, increased monitoring by yourself and healthcare professionals, increased urinary frequency etc. Everything in this stage of life revolves around the pelvis, so it's understandable that our brains monitor the area more tightly.
So what can you do?
How rested and energised do you feel, are you trying to do too much? Make sure you get enough sleep and rest into your days and weeks. The quality of sleep, especially towards the third trimester, is pretty poor. You’d probably benefit from naps our just a lie-down, after all your whole system is on energy-using overdrive.
Pace your activities throughout the day and week. For example, don’t clean the whole house in one go but spread it over a longer time with breaks in between.
Exercise is so very good for you and your baby, and I’m by no means telling you to stop exercising. But you could look at when, how long and what type of exercise you’re doing.
Move in the morning, that’s when your energy levels are the highest and you’ll be able to move much more than you would towards the end of the day.
Find what you enjoy and love doing, what feels good in your body? This will help all the happy and love hormones to flood your body and make moving much more enjoyable of course.
If your favourite form of exercise always brings on pain, then reduce the time and make alterations to your routine. Look for movement that feels good in your body! There are no generic “avoid-these” movements that apply for everyone, it’s all about what feels good for you.
Reduce stressors and causes of anxiety and fear as much as possible. Of course it’s not always possible to erase all stress, but even a little over different aspects of your life can already make a difference!
Pain is your body’s way of telling you to slow down. Not because you are causing harm or damage, but because your energy levels are low.
