Tips on relieving PGP, lower back/hip pain (27wk with dc3)

[littleraysofsunshine]

Had this before, so sore! Especially after being active ...(all the time with two small girls )

How can I naturally relieve without medicines ?

Currently laid in bed and it's excruciating trying to turn. Twinges are unreal..

I carry all front and solid on a skinny frame so mane this might be why.. But ouch!!!!!

Support belt, exercises (look up piriformis and sacroiliac on you tube) and massage with a tennis ball!

Ask your midwife for a referral to a Physio and if you can afford it go an see an osteopath or chiropractor. I have seen an osteopath three times this pregnancy and have gone from basically suck on a sofa to waddling around relatively pain free ( currently 36 wks). Hurts more towards the end of the day but I can cope with that. Also found swimming, aqua natal and maternity pirates have helped too. Especially earlier on.

Wow maternity pirates sounds exciting doesn't it! Obviously should be Pilates.

I spoke to my DR about SPD and asked to be referred to physio, got the letter for the appointment for a week later. I'm 33 weeks and been struggling now for 4 weeks, wish I'd asked sooner. I bought a Serola sacroilic belt online and its amazing, I wear it in bed (till at some point in the night I get too warm and tear it off without realising) and while walking. Not too comfy while sitting though. I found that sticking two pillows between my legs in bed and bending my knees slighty took loads of pressure away. Unfortunately I haven't found a way to stop the excruciating pain when I move in bed. Hope you get seen by physio, it makes a huge difference. Good luck!

Oh and pregnancy yoga, some of those stretches give me a few hours of pain free walking at a time!
Maternity Pirates sounds brill!!

I found a support belt helped, though it did get uncomfortable to wear towards the end. Would also recommend yoga, and generally being careful about how you move ie keeping your legs together as much as possible, so not sitting cross legged and so on.

Support belt, physio, exercises, if something hurts don't do it, no shopping trolleys, avoid lifting (easier said than done with children), keep knees together as much as possible ie when getting out of car don't jump out on one leg only swing around and out both legs in the floor, get clothes changed sitting rather than standing so not standing on one leg, take shoes off sitting. Pillow between knees and under bump to keep pelvis and back in a straight line, duvet under sheet helps cushion you to, pelvic floor exercises.

I has signed of work from 26 weeks last pregnancy it was horrible but at 14 weeks now and in pain at the end of each day so I must start to follow my own advice.

I'm 24 weeks and know how you feel! I've seen an osteopath a couple of times now but it didn't help me and I just can't afford to keep booking sessions for something that doesn't work. It's a shame as other ppl seem to find them miraculous.

I've just ordered a support belt from amazon so fingers crossed that works. I've been tying a scarf tightly round my hips when I'm at home to try and hold it all in and that does help a bit so hopefully the belt will.

Another vote for pregnancy yoga, osteopathy and serola belt. Try eBay for the belt as they are about £40-£45 new - you can find the right size on the serola website. I'm not sure how good it would be for later on in pregnancy (I'm 25 weeks and its good for now) you might be better with a Nexcare then as its bigger and designed specially for pregnancy. Pregnancy yoga I can't recommend enough. I do a few yoga exercises throughout the day to stretch out & relieve the pain (I find a quiet place at work for a few mins at a time) and it really helps. I was so bad when I saw the physio I was given crutches, but with the exercises & belt, I only really need to use them occasionally. Do ask for an NHS physio referral, though I found they are limited as to what they can really do and don't do any treatment as such, so I decided to fork out for osteopathy, which is really helping me.

CLENCH!!

Clench your bum, your pelvic floor and that will help you clench your corset muscles.

Do this when you turn in bed, or put the clutch down, or turn when pushing a trolley/ pushchair.

Lying on a duvet in bed, and even better if you can find a silky sheet or blanket too, that will help you move around in bed.

Get in and out of bed like a pendulum, head goes down, feet come up. Feet go down, head comes up- try and get a bit of a swing to it.

Ice the area regularly- 3 times a day for 10 minutes. Regular use can help with inflammation.

Tilt your pelvis forward, you may find you are standing with your bum sticking out. Rocking pelvis forwards and backwards acts as a sort of warm up when you have been sitting/ lying for a while.

This was advice I got from friends, and from a group physio session. Give them a try while you wait for a referral- they have all really helped me.

Maybe we should start a maternity pirates class! You can get a free support belt on the nhs from a Physio but I didn't find it helped much. That serola one sounds good though. Yeah forgot about pelvic floor! ( how I don't know) I was told to do ten short squeezes and three long, ten second squeezes three times a day. It definitely helped at the beginning.

Maternity pirates sounds like a ball! Lol

Thanks for the suggestions, I have a tubee grip support as my tummy muscles are split but doesn't do much for my back..

Will look into the tummy/back support ones. Any vitamins that can help?

I have the Tara lee yoga DVD so will try that again. My midwife always says not to do too much as I tend to have speedy labours..

I think a heated up wheat bag is the best! Really helps my back! X