Pregnancy-Related Pelvic Girdle Pain: What You Need to Know and How to Find Relief

Firstly, congratulations on your pregnancy! While growing a tiny human is an incredible experience, it can also bring some unwelcome surprises, like Pregnancy-Related Pelvic Girdle Pain (PRPGP). If you’re struggling with turning in bed, climbing stairs or feeling sore after walking you may be experiencing PRPGP. The good news? Physiotherapy can help!

Early intervention is key for effectively managing your symptoms while keeping you active and comfortable throughout your pregnancy. At Kaylana Wellness Collective, we’re committed to providing supportive, evidence-based care that empowers you to fully embrace motherhood.

In this blog, we’ll explore what PRPGP is, what aggravates it, and share tips to ease your discomfort. We’ll also highlight how tailored physiotherapy and exercise can help you enjoy this special time with greater ease.

What is PRPGP?

PRPGP refers to discomfort or pain around your pelvis and hips during pregnancy.

PRPGP refers to discomfort or pain around your pelvis and hips during pregnancy. This could be at the back (around the sacroiliac joint or SIJ), at the front (the pubic symphysis), or even in your inner thigh. It often shows up with everyday activities like walking, bending, or rolling over in bed, and while the pain may shift as your pregnancy progresses, you don’t have to just grin and bear it.

Why does PRPGP Happen?

For years, relaxin—the hormone responsible for making your joints more mobile during pregnancy for birth preparation—was thought to be the only culprit. But recent research shows that PRPGP is more likely caused by the extra load your muscles and joints are under as your baby grows. The shift in posture, plus tight or weakened muscles, can leave your pelvis feeling a little less than happy.

What aggravates it?

• Single-leg activities like walking, climbing stairs, or running

• Exercises like lunges, step-ups, and single-leg squats

• Sitting cross-legged

• Rolling over in bed

• Getting in/out of the car

Tips for Managing PRPGP

• Symmetry is Key!
  Avoid wide leg movements, standing on one leg or crossing your legs. Keep your knees together when getting in and out of the car and stand up from a chair with equal weight through both feet.

• Switch to Low-Impact Activities
  Opt for swimming or cycling instead of high-impact exercises.

• Use a Massage Ball
  Roll out your glutes with a massage or spiky ball to reduce tension.

• Focus on Strengthening
  Incorporate exercises to target your glutes, pelvic floor, and deep core. These muscles work in harmony to enhance stability and strength around your pelvis.

• Sleep with Support
  Place a pillow between your knees and ankles while sleeping for added comfort.

Is It Safe to Exercise with PRPGP?

Staying active during pregnancy has many benefits for the health of both mum and bub

YES! All women with PRPGP will benefit from targeted exercise (providing you have no contraindications to exercise).

Staying active benefits both mum and bub, including:

• Preparing for labour and recovery

• Lower risk of gestational diabetes

• Less back and pelvic pain

• Lower risk of incontinence

• Better mental health, including a lower risk of postnatal depression.

At Kaylana Wellness Collective, we offer small group clinical exercise classes led by Alannah, a physiotherapist and Pilates practitioner with additional training in women’s health. She can tailor movements to meet your specific needs, ensuring you feel supported and empowered throughout your journey.

How Physiotherapy Can Help

PRPGP doesn’t have to be something you simply just “deal with” during pregnancy

PRPGP doesn’t have to be something you simply just “deal with” during pregnancy. With the right care and advice, you can effectively manage it! At Kaylana Wellness Collective, I’m here to help you find relief through personalised care tailored to your unique needs.

Here’s How I Can Support You:

1. Comprehensive Assessment
   I’ll assess your posture, muscle strength, and balance to identify any areas of concern.

2. Tailored Activity Modifications
   You’ll receive personalised advice on how to modify your activities and improve your posture for greater comfort.

3. Manual Therapy Options
   Benefit from treatments like massage, dry needling (after the first trimester), or joint mobilisations to address muscular imbalances and relieve tension.

4. Prescriptions for Support
   I can help you get measured for pelvic support belts or SRC shorts to enhance stability and comfort during your daily activities.

5. Personalised Home Exercise Plan
   Together, we’ll create a custom exercise plan that targets key muscles, including your hips, abdominals, and pelvic floor. You’ll also get access to our exercise app with cues and videos making it easier to implement at home.

6. Targeted Clinical Exercise Classes
   Join our Clinical Exercise Classes or Mat Pilates sessions, where I provide pregnancy modifications tailored to your needs, ensuring you feel supported and empowered throughout your journey.

When to Seek Help

If you’re experiencing pelvic girdle pain that’s interfering with your daily activities, it’s a good idea to consult with a physiotherapist. Early intervention can help reduce the pain from getting worse and help you stay active and comfortable throughout your pregnancy.

We understand how important it is for you to stay active and enjoy every moment of your pregnancy, and our goal is to help you do just that. At Kaylana Wellness Collective, we’re passionate about providing supportive, evidence-based care that helps you feel empowered and ready to take on the beautiful journey of motherhood

Book a complimentary 15-minute chat with us today, and let’s work together to support your body and your pregnancy journey.

Disclaimer: This blog is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare professional or physiotherapist for tailored advice.