@KHR1 @Taybz I've had quite an adventure with PGP since 24 weeks. Started off as searing pain on one hip so bad I couldn't walk and had to be signed off work. Then after lots of rest, moved to my sacroiliac joints in lower back. Had to do daily exercises to strengthen and stretch things plus visits to an osteopath, physio and chiropractor trying to find someone to help me. Had a 2 week break around 30 weeks where I felt miraculously better, then since a couple of weeks ago the pain has started in my groin area / inner thighs / nether regions!
Getting out of bed / rolling over is definitely the worst. Massive crack each time! I find if I take things slow, tense my bum muscles and use my upper body as much as possible is the answer, plus trying to keep an arch in your back (I.e I need to sit like a man on the sofa leaning forward between my legs with good arch in back to avoid the pain getting up from the sofa. If I slouch / lean like I used to do its just horrible getting up).
I wasn't overly impressed with physio, he gave me a list of exercises which I'd basically found online (same as these on this page):
postpartumtrainer.com/exercises-for-spd/
I've also learnt the importance of a RELAXED pelvic floor muscle - not just a strong, tight one. I never even knew a pelvic floor physiotherapist existed (I chuckled when heard about it the first time). But when things are tight there it can certainly aggravate achy hips and groin. Whilst it might not feel like much is happening by doing deep breathing exercises or pelvic floor exercises, I have noticed they actually help!
Personally found the following exercises give me some relief:
Squeezing a ball or cushion between thighs (focus on using muscle on inner thighs not the joint bits at top of thigh);
Deep breathing on all floors (to relax pelvic floor) and on exhalation drawing belly button to spine, working abdominal muscles;
General pelvic floor exercises (but focus on relaxing it properly with deep breathing, look into exercises to help relax a tight pelvic floor);
Hip flexor stretches (kneel on one knee, tuck tail bone under);
Leg lifts lying down using resistance band;
Bridge poses (focus on using your butt);
Generally staying active and not slouching in one place for too long.
Now, when it comes to bed, I have bad days and good days. Sometimes my outer hips ache all night. Sometimes my groin just hurts. But things are much more manageable when I try to stretch things out during the day! Hope you find some relief!
Sorry for long and rambly post about that!! Xx
@unicornpower I have bad congestion too! It's really annoying. Poured Olbas oil on my bedding before out of desperation and sleep next to a roll of loo paper to blow my nose with! I've got a diffuser lamp that I put Eucalyptus oil in as I feel like it makes me breathe better. Think I'm glad it's not Winter though as I imagine it would be worse!