Pelvic Girdle Pain - tips?!?

[MistyBxx]

Hi all, I'm 28 weeks on 1st baby and I'm in a lot of pain! I've been off work with carpal tunnel the last fortnight; hands, thumbs and wrists have been agony but I've just bought a couple of wrist supports which are due to arrive tomorrow and I hope they'll help!

But the last week I've been suffering with what the midwife has now confirmed as PGP. Wow it's a new kind of pain 🙈 I feel like (for want of a better expression!) I've been powerfully kicked in the foof bone!!! It's a constant strong ache when I'm walking or sitting, getting out of bed, standing from sitting or getting in and out of the car.
But bed is the worst, I've got a huge U-shape preg pillow and sleeping has been easy this last 28 weeks but is suddenly becoming a huge chore.
It's agony to get up in the night (which I do about 4 times to pee of course) and my hips feel like they're on fire after about twenty minutes of lying on either side, I have to keep swapping sides and then desperately trying to get back to sleep before the burning starts again or I need another pee. It's hell, and I've enjoyed so much sleep during this pregnancy, I'm not ready for it to become difficult yet!
I'm not overweight and as it's my first baby, I don't feel like I'm "massive" yet, so feeling this pain at 28 weeks terrifies me about what the next 12 may hold!

All the tips I've heard so far are things I already do, sleep on side with pillow between legs, swivelling to get out of the car and not opening legs too far etc. Has anyone got anything that actually works? I've heard of a support belt for the hip area, anyone used one?

[NickMyLipple]

I sympathise - I'm only 20 weeks but suffering similarly!

I have a physio appointment in a couple of weeks so I'll see what they suggest. I have a V shaped pillow. One side goes through my legs and the other side supports my bump.

I'm very careful when getting in and out the car and I take stairs one step at a time. This might sound crazy but I notice my hips to be a lot less painful when I drink more fluids so I'm trying to drink at least 2 litres per day. I'm normally a one glass kind of girl!

Have you seen a physio? I'm also considering seeing a chiropractor. It feels like if I am clicked and have my spine and hips adjusted I might be okay!

[SomehowSomewhere1]

I’d book a physio appointment ASAP, private or NHS. They gave me exercises and worked out the best support belt for me, where to get it, what size and when to wear it. NHS are pretty quick for PGP, however my private physio could see me the next day so I nipped there. She also worked on the area to release some of the pain, and did a full assessment. And advised on what to do and what not to do, etc.

[MistyBxx]

Oh thanks girls, I hadn't thought of physio. Saw midwife this morning and the impression I got was that it's all just part and parcel of pregnancy and I just have to suck it up. She even said it's likely to get worse before it gets better but it's just one of those things, and suggested sitting on a plastic bag in the car to help me swivel in and out. No mention of belts or physio. I only heard of belts as an acquaintance had one.
I'm having a bad night tonight 😖 gone half 2 and still wide awake. 3 pees down and can't stay on either side longer than 10 minutes.
Definitely need to do something. I may look into private physio as I'm not sure how proactive my area of NHS is going to be if the midwife hasn't suggested it to me yet 😬

[NickMyLipple]

I asked my midwife and she referred me the same day, and I received an appointment letter within 48 hours for 2 weeks - pretty good I thought!

Also - co-codomol. You're not meant to take it too close to your due date as it can cause respiratory depression in baby but it's a god send to help you to fall asleep!

[Spam88]

Definitely pursue an NHS physiology referral (in my area you can self refer so maybe have a google to see if you can do the same). PGP is a pretty common issue so you might find they do group sessions and you’ll get seen pretty quickly.

I started sleeping on a folded duvet towards the end which really helped. I also saw lots of places recommend wearing silk pyjamas so it’s easier to turn over but I didn’t try it myself. I didn’t bother trying a support belt as they’re uncomfortable/need to be removed when you’re sitting down, which was most of the time for me. I did have crutches from the physio though.

It’s really important to take it easy now, even if you’re having a good day. I had a few occasions where I wasn’t in too much pain so I went shopping or what not and my god did I suffer the next day. Avoid standing on one leg at all, so sit down to get dressed, put shoes on etc. Sit properly at all times (really struggled with this because I like sitting all curled up on the sofa). Basically avoid anything where your legs/hips are unsymmetrical.

[Spam88]

Oh and I wouldn’t take cocodamol without seeing your GP first, although it’ll probably be fine.

[HarryHarry]

I bought one of those support belt things and it helps me. Mine doesn't need to be removed when sitting down, it's supposed to be worn below your bump but not so much that it touches the tops of your legs when you walk. It was from Babies R Us.

[HopeAndJoy16]

Your midwife is right in that there isn't a miracle cure, just ways of managing it. A good physio can help though as pp have said. My NHS physio was incredible, very holistic and looked at every aspect of my life to see what changes could be made to help things
I also saw an osteotherapist for PGP during my third trimester. She was fab and her sessions really helped. It was only short term relief but I used to go every fortnight after a run of shifts so that I wasn't in agony on my days off. She used to do gentle stretches which helped realign the pelvis. I'm considering going back as I'm sure my pelvis is still a bit skewiff after the birth!
.

[wasMissD]

Bless you, it’s horrible. Mine was pretty mild compared to yours, but lying in bed, walking, getting out the car etc was agony.
I was referred to physio and the tips did help a lot.
And it will stop as soon as that baby is born

[eeanne]

I did physiotherapy but an osteopath completely sorted it for me in 3 sessions. Miracle worker.

[MistyBxx]

Thank you all so much. Some fab tips and ideas here ladies, much appreciated. Knackered today 😫

[Jerseysilkvelour]

I had PGP for the last 5 months of pregnancy, it was awful, I couldn't commute to work, walk far etc.

GP said I could take paracetamol for the pain. I also saw a specialist "women's problems" Physio on NHS (got appt v quickly too) and I saw an osteopath aswell. Don't go to generic pregnancy exercise classes, I went to Pilates run by a specialist pregnancy Physio with experience managing PGP.

I found that as soon as I gave birth, the pain was so much better - I carried baby out of the hospital in her car seat having not been able to lift a bag of shopping two days before!

However I still (5 yrs later) have some problems, which I've seen a Physio for off and on - turns out I'm quite hyper mobile which explains why my PGP was so bad. So make sure any exercise you do after birth is supervised and the person knows how to manage it - your ligaments etc will have stretched a bit which might affect you after birth.

Oh, and don't push a shopping trolley - this is one of the worst things you can do to make it worse!

[MistyBxx]

Ooooh thank you. Well I've always been quite flexible from doing gymnastics for years as a child, but my hips have always been a little restricted. I could never sit cross legged comfortably, and even through years of training in my youth, couldn't painlessly open my legs much wider than "five to 3" if you know what I mean. Always felt like my hips would pop out!
As an adult, I've been far less sporty and I've berated myself for that as now I'm suffering in pregnancy, I'm blaming my lazy bum inactive lifestyle 😡
I'm definitely going to speak to someone about physio though. 11 weeks isn't long in the grand scheme of things but it's incredibly long when I'm lying in bed at 4am in tears because I'm just in pain 🙈 and I don't want it to get to the point where I damage myself for the future x

[stripedcardigan]

No hoovering or sweeping. Go up/down stairs sideways, one at a time. get a physio appointment asap! It can be mitigated or even improved. :)

[ChocolateRaisin]

I have PGP and had to finish work at 32 weeks because the pain was so bad. I’m 37+3 now and it’s still really painful but not loads worse as I’ve had to take it really easy. The main bit of advice I’d give is to not push it or over do it, as it will get worse much more rapidly.

Are you finding that you get pain at night in the hip that you are sleeping on? Like pressure pain? I’ve found sleeping on a very thick doubled up duvet has helped a lot. Also a very thick pillow wedged between my legs right from the top to my feet has really helped as it seems to help keep my pelvis ‘open’ and not collapse down on the hip that I’m laying on. I find turning over very painful, so this has allowed me to sleep for the majority on my left side without the pressure pain. I’m using a Theraline pregnancy/ nursing pillow and it’s fantastic for this, I just use it between my legs.

I have a support belt and been for physio, but it’s the everyday management for me that is keeping on top of it. It’s bloody boring, painful and frustrating but it isn’t forever.

Don’t expect it to get better before the baby is born; it won’t. You can manage it and be careful now to prevent it rapidly worsening.

[ChocolateRaisin]

Also, I was very active before being struck down by pgp and have always been a very active person- don’t blame yourself.

[Lozmatoz]

GP referral to physio. Painkillers.

[littlemissalwaystired]

Definitely see a physio, they can give support bands and exercises to do. Paracetamol is fine, avoid ibuprofen and if you need anything stronger see your GP. Avoid sitting or standing for too long, make sure you get a nice balance between the two when possible. Depending on whether you can get out of the pool okay, swimming gently is not only really good exercise but helps take your weight so has been found to relieve some women. Sadly after that it's just rest up as much as possible and take it easy just warning you that not all PGP disappears straight after the baby is born as one poster said. It can potentially take a few weeks/months so don't be alarmed if that does happen to you, it will eventually go though

[stargirl1701]

If you can bear it, wear Tena Lady to bed.

On the plus, labour pain was nothing in comparison to feeling my pelvic bones grinding together as I moved.

[MilkyMess]

I sympathise OP. In my first pregnancy I had this from about 30wks onwards, but in this (second) pregnancy I've had it since 18wks. it's been really hard.
I'm 29wks now and found that NHS physio helped again. I was already sleeping with a pillow between my knees and she recommended a second pillow for between my feet, as the first pillow was creating a bowing effect which apparently is just as bad. My first reaction was "how much of a PITA will that be to roll over overnight?!" So my DH suggested a bolster pillow. Mine is from Dunelm and is fantastic! It's really made a difference.

[Needmorehands]

Chiropractor!! ASAP.
My NHS physio was less use than a chocolate teapot, but I'd have left DH for my chiropractor in a heartbeat! He kept me able to do the school run when pg with number 4
Good luck

[CremeDeSudo]

I had PGP with DS- I sympathise OP!

NHS physio was a waste of time imo, it was advice on how to move to minimise pain (most of which mentioned above or easily found online) and the gave me a tubi thing as a support band which I could barely get over my shoulders let alone my bump and arse!!

Chiropractor saved me. Absolutely best thing ever.

I've also read about a new support band designed by a engineer for his wife? It's expensive but personally I wouldn't hesitate. I'll try and find it..

[CremeDeSudo]

www.maternity-belt.co.uk/

Sorry on my phone so can't hyperlink!

I don't know anyone that's used one though!

[holyshitballs]

Had spd with my pregnancies. Agree 100% with pp that an osteopath is the way to go. A good one should get you to do the same sort of exercises that a physio will too but will also do a sort of deep tissue massage on the various muscles in your thighs/hips/ back. I think mine was caused by mis alignment, they recommend going again after baby is born too. felt like I was getting kicked in the hoo ha every time I moved, and the worse pain was turning in bed!!