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Looking after yourself with pelvic girdle pain

Along with special exercises, you can also try to manage your pain with:

  • heat
  • pressure point release or massage

Heat

Applying heat to the areas that are tender such as the lower back and hip or buttocks can help you to manage your pain. Heat can be a hot pack, hot water bottle, hot shower or bath.

It is easy to overheat in pregnancy. Make sure the room is well-ventilated and have a glass of water nearby if you're having a bath.

You should not use heat in the first trimester (0 to 12 weeks of pregnancy)

Hot packs

Be careful when using a hot pack. There is a risk of burning your skin if it is too hot. Wrap the hot pack in a towel and leave it on for a maximum of 20 minutes. It should feel comfortable and soothing.

Pressure point release and massage

Some muscles begin to work harder in pregnancy to compensate for the changes in your posture. These muscles develop tight knots, which can cause pain down your thigh, lower back and to the front.

You can use a tennis ball or spiky massage ball to ease these tight muscles.

  1. Place the tennis ball against your buttock or lower back area (not over the spine).
  2. Try to find a tender point in the muscle using the ball.
  3. Use your body to push the tennis ball against a wall. Keep the pressure on the sore point - this will cause the knot to relax and release.
  4. Keep the pressure on until the pain eases - it can sometimes take 30 seconds or so.
  5. Move the ball to the next painful area. Repeat the steps above - make sure you check both sides of your back and both buttocks for knots. Don’t just check the areas that are painful.

Keeping fit

It is important to stay fit during pregnancy. This helps to prevent gestational diabetes. It can also help shorten the second stage of labour.

When you are experiencing pelvic girdle pain, it can be difficult to know what type of exercise is best.

Walking

If you experience pain during or after walking, listen to your body. Limit your walking to what is necessary.

If walking isn’t sore, then stay within your comfort zone and adapt it as the pregnancy progresses.

Running and high impact exercise

You should not be running or doing any high impact exercise if you have pelvic girdle pain.

Swimming

Swimming can help you manage your pain and stay fit during your pregnancy. Strokes such as backstroke, front crawl or even gentle walking in the water can all help.

Do not do the breaststroke. This is because the frog kick can aggravate or cause pelvic girdle pain.

Pregnancy yoga

This can help you manage your pain. You may find the relaxation and breathing exercises helpful during your labour.

Pregnancy Pilates

This can help improve your posture and maintain core stability.

page last reviewed: 24/06/2019
next review due: 24/06/2022