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?

Couldn't see this written already - when you turn over in bed or turn to get out of the car - keep your knees together and engage your pelvic floor before moving then move both knees together.

I'm 35 weeks and have PGP but nowhere near as bad as you-see an osteopath-I saw my regular one who realigned my hips, so I still ache but not as bad. He reckons s physio isn't much use ( but then he would say that I suppose!) but honestly it was worth it for the sleep!

Wow thanks so much everyone! I'm so grateful. I'm lying here now preparing for another uncomfortable night and I've just tried what @UniversalTruth said about squeezing pelvic floor and holding knees together when moving and that has made a slight difference in the pain intensity for sure. If I can remember to do that every time I need the loo or need to turn, that will be a bit better!
I would love to visit an osteopath but I've a feeling i won't be able to afford it! I'll definitely look into it though!
So grateful for all your lovely and helpful comments. I'm so happy being pregnant and can't wait for my baby girl, but I feel like I've moaned and been in pain and grumbled all the way through 🙈

Absolutely definitely see an Osteopath. I developed PGP at 12 weeks and the midwife was almost certain I would end up in a wheelchair by the end of the pregnancy. The NHS physio was useless, gave me one exercise to do, a belt that can only be worn for 2 hours at a time and has to be taken off when sitting (as if anyone with PGP is able to stand for a whole 2 hours!) and some crutches.

I found my Osteopath on the "recommended practitioners" section of the pelvic girdle partnership website and started seeing him weekly from 16 weeks. Before seeing him I was on crutches, and after 2 weeks I was only using them a couple of days a week. Within about 6 weeks I wasn't using them at all and was able to drop down to fortnightly sessions. Sadly I'm starting to get worse again at 37 weeks but I'm still able to walk short distances without crutches and I've not got long to go until the baby arrives.

It's not cheap to pay privately - mine charges £45 per session but as the doctors' only alternative suggestion was to sign me off work I figured it was a lot cheaper than earning Stat sick pay for the rest of my pregnancy!

My osteo is £40 a session and I only needed one session-I do still have some pain from walking or sitting too long but the hip pain has gone

I only hand a few osteopath sessions too, towards the very end, so maybe if you can afford any, wait until you're nearer birth.

I also saw a private Physio who specialised in pregnancy related problems, that was expensive but man was it worth it. She used ultrasound to check if I was using my muscles correctly, and she taped up my bump with kinesiology tape- that was soooooo relieving!

I remember how miserable it was, but thankfully it's a means to an end and it's not forever. If/when you have more kids, you will be able to anticipate the problem and minimise it. A huge part of the problem you're having now is that you've done the damage without realising it.

Pillow between the legs, one behind your back - I recall that helped!