Everything You Need to Know About Preventing Pelvic Pain During Pregnancy

Pelvic pain during pregnancy is one of the most common complaints among expectant mothers, especially in the second and third trimesters. For many women, this pain can be uncomfortable and sometimes debilitating, making everyday activities a challenge. Fortunately, there are ways to prevent, alleviate, and manage pelvic pain through various strategies, including exercise, physical therapy, and antenatal care.

In this article, we will explore everything you need to know about preventing pelvic pain during pregnancy, including the causes, symptoms, and effective treatment options. We’ll discuss the importance of antenatal care, how specific exercises like antenatal yoga can help, and the role of prenatal massage and other therapies in relieving discomfort. Our goal is to provide expectant mothers with practical advice to stay comfortable and healthy during pregnancy.

What Is Pelvic Pain During Pregnancy?

Pelvic pain during pregnancy refers to any discomfort felt in the pelvic region, which includes the lower abdomen, hips, and lower back. The pain may vary in intensity and can be caused by a range of factors related to pregnancy’s physical and hormonal changes.

Common Causes of Pelvic Pain During Pregnancy:

Relaxin Hormone: As pregnancy progresses, the body produces the hormone relaxin, which helps loosen the pelvic ligaments to accommodate the growing baby. However, this loosening can cause instability in the pelvic joints, leading to pain.

Weight Gain: The additional weight gained during pregnancy can place strain on the pelvis and spine, leading to discomfort, especially as the baby grows.

Postural Changes: As your body adapts to accommodate your growing baby bump, the centre of gravity shifts, which can lead to pelvic misalignment and pain.

Pelvic Girdle Pain (PGP): Also known as symphysis pubis dysfunction (SPD), PGP refers to pain in the pelvic joints that occurs when they move unevenly or become too loose. It can lead to sharp, stabbing pain or a dull ache.

Round Ligament Pain: This occurs when the ligaments supporting the uterus stretch to accommodate the growing baby, causing pain on either side of the abdomen.

While pelvic pain is common in pregnancy, there are effective ways to reduce its impact, which we’ll cover below.

How to Prevent Pelvic Pain During Pregnancy

While it’s not always possible to prevent pelvic pain completely, there are several strategies that can help manage or reduce discomfort during pregnancy. The following methods can be integrated into your antenatal care routine, helping you stay active and comfortable.

1. Stay Active with Exercise

One of the most effective ways to prevent and manage pelvic pain is through regular, gentle exercise. Physical activity helps strengthen the muscles around the pelvis, which can provide better support for the body and reduce discomfort. Some exercises are particularly beneficial during pregnancy:

Antenatal Yoga

Prenatal yoga can significantly improve flexibility, balance, and strength, helping to alleviate pelvic pain. Many pregnancy yoga classes include specific stretches and poses designed to open the pelvis and ease tension in the lower back, hips, and groin. Yoga during pregnancy also encourages relaxation and breathwork, which can help manage stress and tension, contributing to overall comfort.

Antenatal yoga focuses on strengthening the pelvic floor muscles, which helps to support the uterus and alleviate pelvic pressure. Many yoga poses specifically target the pelvic region, such as the cat-cow stretch, child’s pose, and squats. Practising these poses regularly can help maintain pelvic alignment and reduce pain.

Strengthen Your Core Muscles

Exercises that target the core muscles can help support the lower back and pelvis. Gentle exercises such as pelvic tilts, kegel exercises, and cat-cow stretches are ideal for strengthening the muscles of the abdomen and pelvic floor without putting excessive strain on the body.

Walking and Swimming

Both walking and swimming are low-impact activities that can improve circulation and relieve pressure on the pelvic area. Swimming, in particular, provides buoyancy, reducing the strain on your joints and muscles. Gentle walking, too, can help improve posture and reduce stiffness in the lower back and pelvis.

2. Practice Good Posture

As pregnancy progresses, the weight of the growing baby can shift your posture, putting additional strain on your pelvis. Maintaining good posture throughout the day can reduce the likelihood of pelvic pain. Some tips for maintaining good posture include:

Stand tall with your shoulders back: Try to avoid slouching, which can exacerbate pelvic pain.

Engage your core muscles: This will support your pelvis and spine and help to prevent misalignment.

Use supportive footwear: Shoes with good arch support help maintain balance and prevent additional strain on the pelvis.

Avoid standing for long periods: When possible, alternate between sitting and standing to avoid excessive pressure on the pelvis.

3. Prenatal Massage for Pelvic Pain Relief

Prenatal massage is an excellent way to alleviate pelvic discomfort. Massage for pregnancy can target specific areas of tension, helping to relieve pain and improve circulation. A trained prenatal massage therapist will know how to work on the muscles surrounding the pelvis to reduce tightness and improve flexibility.

Pregnancy massage benefits include improving relaxation, reducing swelling, and decreasing muscle tension. Regular prenatal massage may also reduce stress levels and improve sleep quality. Many women find that it provides significant relief from pelvic and lower back pain, allowing them to feel more comfortable as their pregnancy progresses.

4. Maintain a Healthy Weight

Gaining excess weight during pregnancy can put additional strain on the pelvis and spine, exacerbating pain. While weight gain is inevitable during pregnancy, it’s important to follow a healthy pregnancy care plan that includes eating a balanced diet, staying active, and managing any other conditions such as gestational diabetes.

Consulting with your antenatal clinic or healthcare provider can help you stay on track with your weight gain, ensuring that you maintain a healthy balance that supports both you and your baby.

5. Supportive Devices and Aids

Many women find relief from pelvic pain by using support devices such as a maternity belt. These belts help to support the lower abdomen and reduce strain on the pelvis and lower back. A maternity belt can help lift the weight of the baby and improve posture, providing relief from pelvic discomfort.

Additionally, pelvic support pillows designed to support the lower back and hips while sitting or sleeping can be beneficial in reducing pain during the third trimester.

When to Seek Professional Help

While most cases of pelvic pain are normal and can be managed with lifestyle changes and antenatal support, there are times when professional help may be necessary. If your pelvic pain becomes severe or if you experience other symptoms such as vaginal bleeding, difficulty walking, or numbness in your legs, it’s important to seek immediate medical attention.

Your antenatal checkups are an excellent opportunity to discuss any concerns you have regarding pelvic pain. Your healthcare provider can assess your condition, perform necessary tests, and recommend physical therapy or other treatments to manage pain effectively.

6. Physical Therapy for Pelvic Pain

In some cases, working with a physical therapist who specialises in pregnancy-related conditions can be helpful. Antenatal education often includes exercises and stretches that can be taught by a therapist to improve pelvic function and reduce pain. Your therapist will help you work on exercises that stabilise the pelvic joints, strengthen the pelvic floor, and improve overall mobility.

Therapists may also suggest techniques such as TENS (transcutaneous electrical nerve stimulation) therapy or myofascial release to help alleviate pain.

The Importance of Regular Antenatal Care

Throughout your pregnancy, regular antenatal appointments are essential to ensure that both you and your baby are progressing well. These appointments allow your doctor or midwife to monitor any developing issues related to your pelvic health, such as pelvic pain. In addition to physical assessments, antenatal scans can help rule out any complications and provide peace of mind.

Your antenatal care provider can also guide you on antenatal vitamins and pregnancy care, ensuring that your body receives the necessary nutrients for a healthy pregnancy.

Conclusion

Pelvic pain is a common concern for many expectant mothers, but with the right strategies, it can be managed effectively. Incorporating gentle exercises like antenatal yoga, seeking professional treatments such as prenatal massage, and paying attention to posture can significantly reduce discomfort. Regular antenatal care and open communication with your healthcare provider will ensure that you are taking the right steps to keep both you and your baby healthy.

By staying active, maintaining a healthy weight, and seeking the right support, you can reduce the impact of pelvic pain and enjoy a more comfortable pregnancy.