Sunday, 17 May 2015

The Do's and Don'ts of Pelvic Girdle Pain

Pregnancy Related Pelvic Girdle Pain (PGP) or Symphysis Pubis Dysfunction (SPD) can make your pregnancy journey a complete pain in the ass (physically!) so here are some Do's and Don't s that I found helped me.

Avoid crossing your legs
- Stand for a long time
- Sit for a long time
- Carry a toddler on one hip
- Cross your legs while sitting
- Sit on the floor
- Sit in a twisted position
- Lift heavy weights (including shopping bags, wet washing, vaccum etc)
- Push heavy objects like a supermarket trolley
- Carry anything in one hand only (like a handbag or shopping)
- Get dressed standing up

- Get phyisotherpay regularly
- Be as active as possible within pain limits
- Ask for help with household chores
- Rest when you can
Get professional help to ease pain
- Sit down to get dresses or undressed
- Wear flat supportive shoes
- Sit down while ironing or other jobs
- Try to keep your knees together moving in and out of the car
- Sleep with a pillow between your legs
- Roll in and out of bed keeping your knees together
- Take the stairs one at a time
- Use a rucksack or an over the shoulder handbag to carry your daily items

You can buy these spikey massage balls online
to target stiff muscles in your back

A plastic carrier bag or sheet on the car seat will help you swivel in and out of the car.
Try to cut out drinking water at night, to lower the number of toilet breaks you need.
Get a shower mat, if you don't have one - you do not need to slip!
Massage your lower back with a spiky massage ball.
If in severe pain, ice the front of your pelvis to calm down inflammation, and put heat on your ass and back to help ease muscle tension.

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