What should I avoid when I have pelvic girdle pain?

1 – Moving objects with your feet 

 When you’re pregnant it seems far easier to kick an object along the floor rather than attempt bending down to pick it up.  If the object is heavier than a soft toy though – you’re at risk of irritating your pelvis when 1 leg attempts to take the weight.  If it’s too hard to reach get someone else to pick it up or leave it 

2 – Walking on unstable surfaces

 A sunset beach walk is amazing but when you’re pregnant walking on sand that moves beneath you increases the risk of pelvic girdle pain and PS instability.   

INSTEAD Walk next to the beach on the footpath instead.  In good SUPPORTIVE shoes.

3 – Getting dressed and undressed standing up

 Sit down so that the pelvis is square and you can put one foot in at a time when getting dressed 

 REMEMBER to do this getting in and out the car 

4 – Walking too quickly or with long strides

 Go slowly and with care especially If you have extra resistance (going uphill, pushing a heavy trolley or carrying bags, carrying your other kids) this additional pressure puts extra pressure on the pelvis and your muscles have to work extra hard to stabilise you. 

5 – OVERSTRETCHING 

 When we're uncomfortable, we often are told to stretch. When pregnant you have a lot of relaxin softening your ligaments and tendons so over stretching can end up adding to your instability.  Keep stretches short, and low in intensity (don't too hard) 

6- CAN I WEAR HEELS?

 Wearing heels puts our pelvis into anterior tilt (like you’re sticking your bottom out).  This excessively arches the lower back, locks the knees out into hyper extension, and de-stabilises the sacroiliac joint.   Ideally no, please do not wear heels. Once you get PGP during pregnancy it’s really hard to reverse until after birth.  Try to wear flats as much as you can to stay pain free.

 Everyone is different – and different treatment techniques work for each individual. Our favourite of course is exercise!! Strengthening will help your support the pelvis can make a HUGE difference to reducing and even alleviating symptoms PLUS it will help you postnatally. 

 Written by our Women’s Health Physio Team
If you are pregnant and currently suffering from pain and discomfort in your pelvis, lower back and /or legs, book an assessment with our Women’s Health Team to get you feeling your best throughout your pregnancy.