Pelvic Girdle Pain - Exercise?

[lillamyy1]

My doctor diagnosed PGP and said my midwife would give me some advice and refer me to a physio but when I mentioned it to her she didn't really say anything or offer any advice! I really want to do some exercise so as not to put on too much weight (getting v wobbly bum and thighs!) and to stay healthy etc, but I'm in pain all the time, can only walk very slowly and even getting as far as the bus stop kills me!
Anyone had this and seen a physio? Any idea what kind of exercises I can do to either help the pain or keep fit (esp bum & thighs) without making the pain worse?

Forgot to say, I'm 29 weeks now and have had this since before xmas.

I feel ur pain I have it really bad in the front of my pelvis and in both hips im 24 weeks with my 2nd had the same thing with 1st child swell I did light exercise which helped the pain you dont want to push ur self to much as it could irritate things more im at the point were walking to the shops leaves me in pain for days after
Good luck xx

I'm 23 weeks and have just seen the physio after having undiagnosed PGP since 13.5 weeks. Like you I'm in agony walking which isn't good as I work on my feet. Tips from her:
-if swimming, avoid breaststroke (or just use your arms with a float between your legs). The kicking motion puts too much outwards movement on your pelvis. Try crawl instead.
-pregnancy yoga. Really rated doing this saying there is research that supports this as helping pregnant women generally within 8 weeks. I've been three times now and it does help. Just tell your instructor and she will tell you which moves to avoid/modify-basically anything that opens your legs.

• avoid stairs or use the handrail. I've found avoiding them altogether where at all possible has made the biggest difference particularly not going down. Frustratingly slow to wait for a lift but necessary.

-when turning in bed, getting out of a car etc do it with your legs together. General stuff is avoid anything that involves opening your legs or standing on one leg as it is these movements that put too much strain on an uneven pelvis.

Interestingly, the physio started the session going on about how important it was to be referred to a physio early in pregnancy whatever the symptoms but like you I was met with disinterest when I mentioned it to the doctor and the physio and told "well it is twins so you will feel the weight more".....that I accept but I knew the knife slicing my undercarriage wasn't a normal stretching sensation.

Push for the referral and get some personal advice. She also gave general strengthening exercises to tighten up the muscles that will help support the pelvis.

Hope that helps

Thanks. Mines at the front too and around each leg socket! I've heard swimming can be good but not to do breast stroke as your legs go too wide. Did you see a physio with yours? Did it get better after you had the baby?

Thanks 2015 just saw your post that's really helpful advice! I'll look into yoga right now!

I think I was referred by my GP or maybe the OB but no help from MW.

I didnt get that many sessions but it was fab. She really improved my pain quickly.

She recommend some exercises like 'clams' and the massage she gave was so effective.

Yes pregnancy yoga. Tara lee has a section on it in her new dvd.

My mum said she found swimming great.

Unfortunately the hip pain that the Physio had got rid of came back during my labour and was the worst part of all!

Oh yes you are supposed to be very careful when the MW examines you during labour. That's hard to remember at the time but my hip got so much more painful when I was examined.

I've got severe PGP and I know I wouldn't b able to manage any excercise or physio, can just about step up a curb now, been resting loads (when able to as preggy with no.5) partner is now having to do school runs I'm literally housebound now :( I feel like a caged animal. Not sure how I'm going to walk to my 38wk check nxt wk, may have to cancel it. Being induced at 39+6 thank god.

My advice is if you can manage any physio then do so, but if your pain is too bad then don't over do it, rest as much as you can, lovely warm baths (I'm doing hot baths every evening, more soothing) my consultant says CoCodamol is safe, so I'm taking them they help at little.
Wishing you all the best :)

Thanks everyone Will definitely push to get referred to a physio. Sorry you're in such pain Jodie! At least you haven't got too long to go now!

I was diagnosed late in my last pregnancy and suffered terribly. I coukdnt get physio as the waiting list was so long the inly appointment they had was for my due date. I had physio after dd was born which made life bearable again. I was practically housebound beforehand, dp (now ex) lost his job due to having to care for ds and do school runs etc. Im now pg again and am going to self refer in the morning. Im 15 weeks and it has got bad fast! Stairs I go up and down on my bum very slowly, much to the annoyance of dd who is only 1 and has to go on my knee! As a pp has said legs together when getting in and out of bed/cars. Baths are amazing while in them but once im out the pain is pretty much immediate, just getting in and out is a problem as im on my own this time so really struggling. Physio is excruciating but it does ease in time. As I said my pain has never gone but it was bearable. I might just ask for a wheelchair!

I second the yoga suggestion. Really helps me, although my pgp isn't as severe as some women's can be. Make sure teacher is aware that you suffer from it and don't push through any pain if you're doing a DVD/book.

Yes I was told to sit on a plastic grocery bag in the car to help my big pregnant self swivel around with legs kept together.

Luckily, my pgp disappeared when labour finished.

I've changed my exercise routine since to incl ones the Physio recommended and work on some areas of weekness around pelvis. So hopefully won't be so bad this time but I have hypermobility syndrome so I'm not sure how much of it is in my control TBH.

I hope you can get seen soon.

Ask for a referral to obstetrician physio and she will give you tips on how to avoid pain and exercises to manage it.
Mainly keepYour legs together, don't hoover or push trolley.
Physio gave me gym ball exercises which helped.

DoYour pelvic floor exercises, they really helped.

Mine disappeared 2 weeks after birth but still comes back after long runs (over 15kms) and when I walk in the snow (?).

Good luck, it is a pain...

Hi,

I had pelvic pain badly during both of my pregnancies there are quite a few things you can do but a specialist physiotherapist opinion is really helpful. I would call your hospital and ask whether you can see one for assessment/advice on support belts/ exercises or whatever they recommend. I didn't even know there were physios in maternity units until late on- saw a "normal" physio initially who was nice but didn't understand what was going on.

This site helped me a lot as well: www.pelvicpartnership.org.uk/

Forgot to add, I asked about support belts and she advised caution. Basically they'd prefer you to strengthen your muscles (or at least try to first) and a belt stops you doing this as it does the job for your muscles. I'm going to try the exercises because I know in the long run after birth I will need these muscles and would rather do the work now than after birth if possible.

Just to second what everyone has said. Push for a referal. I saw a normal physio first who brushed off my pain as i'd always had lower back pain. I asked to be referred to a women's health physio and saw her yesterday. It's only take. Me three weeks from self referal to this point so wait doesn't have to be long.

She gave me exercises unique to my pain levels and range of movement so you do need to see a specialist. She also gave me a belt, just for the days when I was on my feet all day.

She also recommended yoga and I have an amazing teacher who tweaks each movement for those in the class with pelvic issues (there's quite a few!)

Thanks for the advice everyone! My midwife has given me the number to call for self-referral to a physio, so fingers crossed the list's not too long.
I've also found a great pilates teacher who has a lot of experience with PGP although the classes don't start until the end of feb, which seems a long time to wait!
to everyone else who's suffering, esp fattymcfatfat - sounds really tough.

Can I please ask here, what are the symptoms?

I have been having pain for weeks mostly when I am trying to pick up one leg while standing on the other, such as when dressing and undressing. It got very difficult to dress.
Im having pain the muscles down on the bottom. Anytime they need to engage they super hurt.

Also sometimes when Im sitting then I get up first couple of steps are painful down bellow and in hip joints.
But dont have problems with opening hips, my hips are super flexible.

Is this normal or is this the disorder you guys are talking about?

Hi Zahrah,
That sounds exactly like what I've had. Pain when all weight is on one leg, eg putting on pants/trousers, and when first standing and first few steps after standing up. I didn't have pain when opening legs at first, but now it's really painful if I open my legs, eg when getting out of bed. The pain started around the bottom of my tummy and down either side of my pubic area, now it's also around each leg socket (feels like either side of my vagina basically!)
You should definitely talk to your doctor or midwife. You didn't say how far along you are but my symptoms started when I was about 23/24 weeks I think and has got gradually worse.

Really hope you manage to get some help!

Thank you

Im 28 weeks but this started around 18w.

Thanks to this thread I found out what I have. I talked to the nurse at my GP whonsaid it is just normal and nothing to worry about.
Wasnt happy that as my condition got progressively worse during last week.
Called my insurance and they set me up with physio right the next day.

He gave me some very gentle exercises to gain better muscle control.

He also said i can swim and do yoga as far as I dont have pain or it makes things worse. Im not really sure abt this because I dont want/ need to aggravate it unncessarily.

as long as there is no pain you wont aggravate it. sitting still can be as bad as exercise as I tend to sieze up. swimming can be amazing, I love being in water. the water pressure basically holds all your bits and pieces in place. just remember to stop the minute you feel pain. try aquanatal.

Aqua natal sounds good, going to look into it