Guest Friday blog video, all about pelvic girdle pain exercises which can affect 1 in 5 pregnancies. This blog is here to help all you wonderful pregnant woman with easing pelvic girdle pain through exercises. Short sweet half hour YouTube video full of useful information to help ease pelvic girdle pain.
Pelvic girdle pain exercises guest teacher
How exciting guys so this week id like to introduce you to Heather Deaville. A senior Pre and postnatal yoga teacher and teacher trainer based in Saltdean, Sussex.
Heather has designed exercises in a yoga class specifically for helping all you pregnant woman with pelvic girdle pain.
She is passionate about supporting women from bump too baby and beyond. Teaching a weekly Pregnancy Yoga Plus class online, which includes a discussion on a key topic of Hypnobirthing to pain relief options Through to skin to skin importance and baby slings!
She also teaches Mum & Baby Yoga and is famous for her fun style which keeps mum and baby happy, oh, and for her chocolate peanut butter bars!
What is pelvic girdle pain
The pelvic girdle is a circle of bones at the bottom of your spine.
Pelvic girdle pain is created by this girdle being more mobile and can cause it through movement and posture to be out of sync.
The pelvis is expanding in pregnancy making room for your baby to birth vaginally. When this occurs, it can be disrupt the pelvis by affecting the symphysis joint at the front or/and the sacroiliac joint at the back.
Your babies weight puts more pressure on the pelvis structure and it can become out of sync and can move unevenly, due to the extra joint mobility.
Thus creating a temporary disruption of pelvic girdle pain around the thigh and hip area.
Why do some pregnant woman experience pelvic girdle pain?
Quote taken from NHS
“Strong tissues called ligaments hold the bones of the pelvis together; the normal hormonal effects of pregnancy cause the ligaments to be more flexible.
This is an important process as it allows the pelvis to widen during the birth of your baby. However, it does mean that your joints are more mobile; this can cause discomfort and is one of the theories of how pelvic girdle pain develops.
The ligaments and joints gradually return to normal following delivery.
Your growing baby puts more strain on your pelvis, the extra weight of your baby and the way this can affect your posture can also contribute to PGP. You may be more likely to have PGP if you have had low back pain or pelvic injury prior to becoming pregnant, as this may lead to changes in muscle length or joint stiffness. Having a job involving manual work/lifting activities or prolonged standing/walking may also be a factor.”
Pelvic girdle pain exercises GUEST video
Exercise tips to help in your daily activities
There are some useful activities to alleviate pelvic girdle pain and incorporate into your day such as;
- Gentle exercise like walking is great but if its too painful try swimming. The weightlessness effect of swimming can really help.
- Keep your knees as much as you can together when turning in bed or getting out a car
- Place a pillow in-between your legs in bed for more extra support
- Pelvic tilt exercise will aid better posture and less weight dumping to your front body.
- Try sitting to get dressed
- Move position every half hour
⚠️ Not to do exercises
There are some exercises that really won’t help pelvic girdle pain such as;
- Carrying children and having them on one hip will not help your pain. Try sitting down next to them and cuddling instead.
- Avoid lifting anything heavy especially shopping
- Crossing one leg over the other. This space needs room
- Sitting or standing at an awkward angle remember ladies posture is so key to alleviate pelvic girdle pain. This includes twisting, sitting on the floor and/or for long periods of time.
Products to help pelvic girdle pain
There are some useful tools that could help alleviate painful feelings. Such as;
- Sitting on a birthing ball will increase comfort by dispersing the body weight more evenly.
- Pelvic girdle belt
- Can help lift the weight on the pelvis and ease comfort with daily activities.
- Physiotherapy
- If the pelvic girdle pain exercises in Heather’s video haven’t helped you speak to your midwife who can put you I touch with a physiotherapist.
- Massage
- Is a great exercise to encourage muscles to relax and create more space around the pelvic girdle pain.
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