Shooting pain from your lower back, pubic bone or just when you stand up. Nearly half of pregnant women suffer from pelvic pain during pregnancy. How does this happen and what exercises can you do against pelvic pain during your pregnancy?
What is pelvic pain during pregnancy?
During your pregnancy, the pregnancy hormone progesterone ensures that the joints and muscles around your pelvis become more flexible (softer). This usually happens from week fifteen or sixteen. That is often the period when pelvic pain during pregnancy begins. If you make a wrong movement, for example because you step or if you make asymmetrical movements (leaning on one leg, sitting diagonally on your chair), this is less well absorbed by the pelvis and something can go wrong more quickly.
If you think you have pelvic pain, report this to your midwife in time. A few sessions with a specialized (pelvic) physiotherapist can help reduce the complaints. There are also a number of things you can do yourself to minimize the risk of pelvic pain. These are some exercises for pelvic pain during pregnancy and what to do against pelvic instability:
Stay active
The most important way to reduce and prevent pelvic pain is to keep moving (special pregnancy gym or yoga, for example). If the muscles around your pelvis and lower back are strong, they can better cushion the entire pelvic joint. This way you are less likely to suffer from complaints.
Train your abdominal muscles
The abdominal muscles are coordination muscles, unlike the other abdominal muscles, which are real power muscles. They are very important for the stability of your pelvis and back. The muscles are located below your navel and run from your breastbone to your pubic bone from left to right across your stomach, think of it as a body’s own corset. You can continue to train this muscle group during your pregnancy.
You do this as follows: lie on your back with your knees bent, your knees pointing straight up and not hanging in or out. As you exhale, you can very gently tighten your transverse abdominal muscle by pulling your navel inward slightly (with only ten percent force). To feel whether you are doing this correctly, you can check yourself by placing your index and middle fingers on the inside of your pelvic rim. You will then feel a mild pressure developing under your fingers.
Change positions regularly
Pelvic pain often increases when you stand or sit in the same position for a long time. Alternate activities with moments of rest. The complaints often get worse as you get tired. Therefore, make sure – also at work – that you take a short break after something active.
Listen carefully to your body
If you feel pain somewhere, you often move differently to avoid that painful spot. Understandable, but the annoying thing is that you end up overloading other places. Take pain complaints seriously and discuss with your midwife or (pelvic) physiotherapist what is best to do.
Ask for help
Ask for help in time if you notice that something is becoming too physically difficult for you. Set your boundaries at work, but also at home, for example. Leave heavy jobs such as carrying groceries, gardening or vacuuming to your partner for now.
To sit
It may not be very charming, but when you are pregnant it is important to sit with your legs slightly apart. Turn your thighs slightly outwards and make sure your hips and glutes are relaxed. Sometimes a low chair or deep sofa is no longer comfortable and it helps to sit on a higher chair. Avoid sitting with your legs crossed. This creates extra tension on your pelvis. Sitting cross-legged is better for your pelvis: relax with or without cushions.
Getting up
Just before you get up from a chair or bed, try to lightly tighten your transverse abdominal muscles. You do this as follows: pull your navel in a little, move your pelvis forward to the edge of the chair or Just before you get up from a chair or bed, try to lightly tighten your transverse abdominal muscles. This is how you do it: pull your navel in a little, move your pelvis forward to the edge of the chair or bed, put one foot back and leave the other. Move straight up from your sternum, press your feet into the ground (this keeps your back and pelvis in a neutral position) and activate your gluteal and leg muscles. Now stand up straight up and you’re ready to go.
When standing
When standing, distribute your weight over both legs. Especially if you have a standing job, it is important to pay close attention to your posture and not to lean from one leg to the other. Keep your knees slightly bent and your toes pointing slightly outward.
Getting dressed
It may seem exaggerated, but getting dressed is best done while sitting down. Standing on one leg is not only bad for your posture, but you also lose balance more quickly. As your belly grows, the center of gravity in your body changes. You won’t be the first pregnant woman to roll on the floor with one leg in her tights.
Lifting and bending
If you have to lift or bend, make sure your body’s center of gravity remains in the center of your body during your pregnancy. Think of the squat position in the gym: buttocks back, knees bent and shoulders above your knees.
First lift, then turn
Avoid having to lift and turn in one movement, for example when unloading the dishwasher or lifting groceries from the shopping cart into the car or on the bicycle. Make one movement first and then the other. Think of a bad imitation of a robot.
Laying in bed
When you lie on your side, it is nice if your hips remain as straight as possible. What helps is to put a pillow between your knees. This way you give more space and relaxation to your pelvis.
Getting out of bed
Avoid getting out of bed straight away. Roll onto your side first, tighten your abdominal muscles slightly and let your legs fall out of bed sideways first. Help yourself up by using your hands to push yourself up to a sitting position. If getting out of bed causes problems, use this trick. If you want to roll out of bed to the left, bend your right knee first. Push your right heel into the bed before pushing off, bring your right arm to your left side, then roll further and twist. Now pull your knee and move your hips forward. Push yourself up with your right hand and use your legs to lower them as leverage to come up.
Climbing stairs
Try to walk up the stairs as straight as possible. Your shoulders are in line with your hips. Hold the handrail for safety, but do not try to hang from it. If you are in pain, stand still on the step and stabilize your pelvis by pushing your weight from the left to the center of your foot. Tightening your transverse abdominal muscles when climbing stairs also works wonders. Does it hurt especially when you go down the stairs? Then you can try to go down the stairs backwards, as you teach small children.
What to do in case of extreme pelvic pain during pregnancy?
Do you have such extreme pelvic pain that you can hardly move? Or do you have persistent pelvic pain after your pregnancy? Or was that the case last time, for example? Then ring the alarm to your midwife in time and explain it honestly, even if this is the case early in your pregnancy. She can then immediately refer you to an expert.
