Pelvic girdle pain - is there ANYTHING that can be done?

[applestrudels]

I've had quite bad PGP for the last month now in my groin, to the point where I can barely walk half a mile to the shop, and I have to hobble along like a little old lady taking little tiny steps. On bad days just turning around on the spot is very painful and I have to ask my husband to help me up off the sofa and put my shoes on.

I had been coping with it quite well because I had booked onto a group antenatal physiotherapy session, so I had that to look forward to - I imagined they'd give us some exercises that would alleviate the pain and make it possible to at least walk semi-normally, even though I know they can’t cure it. But the physiotherapy session was yesterday morning and I’ve just been crying pretty much ever since because it was absolutely USELESS.

They basically spent half the time focusing on how to alleviate lower back pain, which I don’t have, mine is in my groin, then told us some sleeping and sitting positions, and about keeping our legs together as much as possible when getting out of the car etc., which, fine, yeah, I have been doing that anyway (all of that was on the NHS website, which I’d already read) but tbh it feels like the equivalent of telling someone who’s broken their arm “just make sure you don’t knock it on door frames, OK? Great. Bye.” Oh also, they kept saying “it’s important to keep active” but then saying “don’t do anything that causes pain”… well it’s being active that causes me pain, that’s why I’m here..??! What a joke.

Then they gave us some exercises to do, supposedly to strengthen our pelvic muscles… Two of them seemed pretty irrelevant to me, as, again, they were for relieving back pain which I don’t have. Three of them were way too painful for me to even properly get into - and she kept saying over and over again don’t do any of these exercises if they cause any pain. Great, very useful - so half of them are off the list straight away. And the final one wasn’t painful but I don’t know what good it’s supposed to do either because she didn’t really explain and anyway it involved bouncing up and down on an exercise ball, which I don’t have. So I don’t know if it’s worth buying a ball just to do that one exercise as first of all I don’t know if the ball is actually necessary… maybe I could get the same effect from just sitting down and standing up from a chair or something, and also I don’t know if it will actually do any good or if it’ll be just like every single other thing she told us - totally irrelevant to my specific situation. (I think since PGP is an umbrella term for all sorts of different pain, everything they said seemed to be about every other type of PGP except mine. Unless I misunderstood something, it was all very rushed so that’s possible…). I just wish I’d asked these things during the session but it didn’t occur until afterwards, and anyway there wasn’t really a space for asking questions at the end, she was just like “OK, you can go now, bye.”

What makes it all the more frustrating is that it was so much effort just to even get there and I used up my daily walking capacity to go there when I could’ve gone to the shops instead.

They did say that we can make an individual appointment with them one-on-one if we still need to, but I don’t even know if it’s worth bothering with if it will be as useless as the group session was.

So I guess what I want to know is,

• Are there actually any exercises that will specifically alleviate inner-groin pain and make walking possible - or even bearable again?
• Are there any movements or activities that will actually cause lasting damage, or is it just pure discomfort without actual damage? (Eg. say if I were to run to get out of the way of a speeding car in an emergency, I probably could do it, it would just be very painful and I’d pay for it for 2 days. But would it actually damage my joints or just be really annoying?)
• Will a birthing ball help in any way, or do anything that a normal chair can’t do?
• Is it actually worth seeing a physio one-on-one - is there actually anything they can do?
• Am I better off seeing a private physiotherapist?
• Will I literally just have to become virtually housebound with my husband as my live-in carer for the next three months?
• Has anyone got any success stories of successfully mitigating PGP and being able to regain some semblance of a normal life?


I’m just so p*ed off as I thought they might actually answer these questions in the session but not only did they not really answer them but they didn’t even really give us a chance to ask anything specific to our own situation.

I had a different problem (mostly concentrated in one buttock!) misdiagnosed as pgp. Thankfully my GP referred me to the physio who I had a 1-2-1 appointment with and she immediately knew what the problem was and after a half hour session I was able to walk out of the clinic almost normally. Another session and I was good as new. In ten days I went from not being able to walk downstairs or to pick things up from lower than knee level to being pain free.

If you can afford it, pay for a private physio session.

Awful, isn't it? My gp said nothing would REALLY help. I took paracetomal constantly and pushed a trolley whenever I went out and about (arranged all outings around big supermarkets and retail parks). As soon as I went into labour all was forgotten. And I had a great second pregnancy with no problems by the way.

I had pgp on my groin really severely in my first pregnancy and like you, found the NHS physio completely useless. I was pretty much housebound by 7 months pregnant, signed off work and in a great deal of pain constantly. I had a belt and followed all the advice but it was agony.

My problem was I kept pushing to be active, didn’t listen to my body and overdid it. I paid for that dearly and it took a good while post birth before I properly got my strength back. But it did come back and I was pretty fit by the time I fell pregnant again.

I’m 35 weeks now and it has been so much better this time because I’ve listened to my pain and not pushed it. I’ve basically been completely sedentary since about 4 months pregnant which I HATE and have found very tough emotionally and mentally. I have a fraction of the pain from last time and I’m hoping I’ll be able to physically get stronger quicker because I haven’t damaged it like last time.

If I were you I would chill out a bit and accept that pregnancy is shit and you’ll have to slow right down for a few months. In the grand scheme of things it is only a few months and then you can work on getting back to normal. I have seen a private physio a few times in early pregnancy but they said come back when the pain got really bad so they could help, it hasn’t, I’ve been able to manage it myself so I haven’t gone back. One physio said to use an ice pack on really painful days or days when I’ve overdone it. That helps with inflammation. My midwife advised going to a chiropractor, which again I haven’t done but it might be an idea.

I feel for you but remember this is only temporary, it will be gone soon.

I am experiencing it now at only 20 weeks, it isn't severe but it is very painful just to walk and turn over in bed. Not to mention getting in and out of car, and driving.

What has helped me are lots of warms baths, a wedge for under your bally (sleep on side) and placing a cushion between by thighs every night.

It has eased around 70%

I've been in a wheelchair and crutches with it. Some people swear by physio and womens health chiropractors but tbh nothing has worked for me. I'm 37 weeks now and am just waiting to have baby

My pgp with my third pregnancy left me in crutches and agonizing, crippling pain . Physio was a waste of time . I saw an osteopath which cost me about £40 but changed my life and within a few weeks I was comfortable and functional . A birthing ball , the exercises she gave me , sleeping on a memory foam pad and applying an ice pack to the area throughout the day got rid of the pgp for good .

Yes. Absolutely.

Mctimoney chiropractic. It’s a special gentle chiro that has a fantastic impact on spd. One of my best mates is qualified and has been treating me for years because I have a dodgy pelvis. He has helped loads of us when pregnant - we came in hobbled and in tears and skipped out- literally. I’ve referred lots of people with same result. They have a special protocols for pregnant ladies and you usually just need a couple of sessions.

PLEASE go see them. I’ve been pain free and I am 42 weeks.

Ps physio is useless. You need a professional realignment that focuses on pelvic girdle.

I’d get to a private physio as soon as possible. Mine prescribed a sacroiliac support belt, and showed me how to wear it properly. She’d also tape my back up and retaught me how to walk as I was hobbling due to the pain and it was exacerbating the problem, she also manipulated my hips/waist which relieved the pain as soon as she’d done it. Like pp I hobbled in the first session and walked out almost normally.

After having my baby I’ve been doing exercises to strengthen the sacroiliac joint which has really helped (plus not carrying around the extra massive weight all concentrated on my hips!).

she retaught me how to walk as I was hobbling due to the pain and it was exacerbating the problem,

See this is exactly the sort of thing I’m worried about, is there a right or wrong way of walking? Could I be making it worse? Is there a way I could walk that would make it better? But they didn’t even touch on that at all. I might see if I can get a one-on-one physio appointment, maybe that might actually be some use if it’s individual rather than a group session, and then if that’s no good I’ll try a chiropractor...

It's horrible isn't it. I'm 36 weeks with my second and have had bad PGP since 20 weeks. Was on crutches until recently. Stopped work two weeks ago because of it and the rest has done me wonders. Like PP said - overdoing it and trying to remain super active will make it worse. Although it's boring and drives me crazy I have been limiting how much I am walking - no shopping or driving very much and it has helped.

I find my birth ball super useful in the evenings to sit on and watch telly. It's more comfortable for my pelvis than the sofa is and I do use it for some stretches too which help. You don't need an proper "birthing" ball - just a £10 gym ball from Argos will be the exact same.

The other thing that has helped me is warm baths followed by a ice pack to my pubic bone or wherever I feel pain afterwards straight. It is really soothing and helps with my mobility.

I have been to see a private Osteopath a few times and found this provided some temporary relief for a few days after. But with PGP it's all about managing the pain, not being able to get rid of it all completely I'm afraid - so if you see a osteopath or physio you may need to go once a week if it works for you.

Rest and you will find it gets a bit easier to cope with. I was so mad the other week with it and thought I wouldn't be able to cope for the rest of the pregnancy but it has got better for me xx

I also recommend the support belt - this helped take some of the weight off when moving about the house etc! X

Yes get a physio ball for sitting.

You want to keep your si joints as steady and level as possible, when you sit on a birth ball you have to sit with a neutral pelvis or you fall off, there's no way to slouch. It also helps tone the lower abs and pelvic floor muscles.

Go see a private physio and theyll be able to asses you.

I found acupuncture and keeping moving ( but not too much) really helped. It really sucks x

Get a one to one physio appointment. It wasn't easy for me to get one they made me feel like I didn't really deserve or need it but once I got it they could manually manipulate things and recommend supports, they had loss of ones you could try for fit and then told me where to order one from.

I had one to one NHS physio sessions, they provided me with tubigrip supports and also a massive velcro belt to hold my bump up and relieve the pressure on my groin muscles. These were really useful.

However, I was still on crutches and fairly immobile towards the end of my pregnancy.

I also saw a McTimoney chiropractor, still do in fact, and they were great at relieving the pain - but it was just temporary until after the birth. Once baby was born, the pain disappeared within a few weeks.

In my case as I was in so much pain I was walking oddly. She watched me walk and showed me how to go back to walking properly. It really did help.

She also realigned the pelvis it was really weird and I didn’t think it would do anything till I started walking.

Don’t let the pain get worse, I went immediately as my then midwife told me to take painkillers till the pain was unbearable and then she’d refer me to a physio.

I went private, was very lucky I had the option. I was in so much agony, work even got me a balance ball chair! To swap between my normal office chair.

Also physio said to sit with knees close together, and have a rolled up towel or something under my knees to slightly raise my legs whilst sitting.

Also take breaks from sitting ie get up and walk about frequently to prevent stiffness.

I found also keeping feet up hurt less than sitting on a chair.

Put a pillow between my knees whilst sleeping as well as under bump.

I did lots of stuff to get rid of the pain it was so awful and started pretty much from 17 weeks!

I'm 26 weeks with twins and suffering from the groin PGP too; can barely walk to the toilet. Lying in bed again on my side- it's very frustrating. Consultant says it's normal but that doesn't make it better!

I have ordered a Serola support belt so will see if that helps tomorrow.
Also emailed one of the recommended physios on the Pelvic Partnership website, so will update if I can afford to see them.

It's so shit and I feel really sorry for myself, especially seeing other pregnant women marching around seemingly happily! 😬 you are not alone...11 week to go for me...

Am I the only one who was given strongest cocodamol pain killers and wait for baby to be born from Dr? No one mentions pain killers on prescription. I take buttloads of lactulose and have painful constipation as result too

McTimoney chiro. Walk out pain free after an hour. Honest to god a game changer. I shall stop ranting now! :) waiting to be induced so too much time to kill!

Are there any movements or activities that will actually cause lasting damage, or is it just pure discomfort without actual damage? (Eg. say if I were to run to get out of the way of a speeding car in an emergency, I probably could do it, it would just be very painful and I’d pay for it for 2 days. But would it actually damage my joints or just be really annoying?)

I just wanted to pick up on this as you’ve had excellent advice on your other points. I don’t want to scare you but you must be very, very careful what you do because yes, it is possible that an injury sustained with PGP could do permanent damage. A friend of mine has chronic issues due to precisely this. Avoid absolutely anything where your knees are wide or you carry your weight unevenly. This is a period where you CANNOT push yourself; you must find ways to operate within the limits of your pain, I’m afraid.

So sorry you're suffering - it's the worst!

I had terrible PGP/SPD in my first pregnancy and the NHS physio didn't really help. BUT I also kept pushing myself way too hard.

This time round it's still bad but way more manageable and that's down to a few things:

1. Stop walking everywhere. I know easier said than done but no walking where you're in a rush (late for work on the tube etc) or have to push yourself at any sort of speed. If you can not walk, don't walk. I find this so hard as I hate sitting around but it's truly made a world of difference.

2. No lifting heavy things. No big Sainsbury's bags, no 'I'll just move this chair', nothing. Avoid picking up toddlers!

3. Avoid any sort of opening and closing of pelvis. I would still swim and swim breaststroke and that's terrible for it. Basically keep your legs together (....!).

4. Find the exercises that do work. For me, even though they hurt initially, now I do them twice a day I can really feel the difference. Lying on your bag and holding your knees, doing circular motions is a good one (it might make a disgusting crunch). Having your partner push your legs in while you push them out (and vice versa). Lying flat on hard floors and rolling hips a bit.

5. Many warm baths!

I am keen to see a chiropractor as the one I saw post pregnancy last time honestly fixed my back. So I imagine they'd do the world of good too!

Good luck x

Am I the only one who was given strongest cocodamol pain killers and wait for baby to be born from Dr?

She did actually mention painkillers (paracetamol and if that’s not enough see your GP) but my worry with painkillers is if they lull you into a false sense of security and make you over-exert yourself - which would be exceedingly easy to do, since today over-exertion has meant taking a sidestep from the cooker to the counter next to it - I have to turn my whole body around 45° and walk forward then turn back to face the counter. This is what I mean, all the advice they gave was so contradictory: stay active but don’t do anything that hurts; make sure you stay within your pain threshold but take painkillers (which will mask your pain threshold) if you want. It’s so frustrating!

Angliski - I will look into a McTimoney chiropractor, apparently there is one in my area... good luck with the induction!

Thanks everyone for the exercise ideas, I will try them out. I just can’t believe I’m having to get physio exercises from Mumsnet because an actual physiotherapist couldnt give me any that were relevant to my own situation!

Also I’ve ordered a support belt, I’ll see if that’s any good, plus an exercise ball from Argos, as it seems there are other benefits even if it doesn’t help with the PGP.

My midwife referred me to see the wommes health physio at my local hospital for each pregnancy. She assessed me, gave me exercises and a belt and also manipulated my pelvis back into position. She wrote me a letter for work as driving, lifting and walking all made it worse.

Sorry to hear your physio was rubbish. There are better ones out there.

I had bad PGP, do you wear a support belt when standing or walking? I ordered a simple one off amazon. Not saying it fixed everything but it did help.