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

Don't:

- 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

Do:

- 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

Tips:

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.

Also check out:
What a pain in the pelvis
Maternity Wear Essentials

12 things to do in the First Trimester

The first trimester of pregnancy can be the most agonising, as you wait to get to the “magical” 12 week stage. Although getting past the first trimester will not mean you are safe from any issues arising it is a good indicator.

If you find out early that you are pregnant, you could be looking at the next eight weeks wondering what the hell you should do - but have no fear. After being, there, doing that and getting a baby - I have some ideas.

1. Confirm your pregnancy

http://blog.aicr.org/tag/folic-acid/

I would advice going to see your GP at the 6-8 week mark. Sooner than that and your chemist bought pregnancy test is just as accurate. All the doctor will really do is confirm your pregnancy as this stage. But if you have any concerns voice them now.

2. Start taking Folic Acid

If you have not been taking them already (you should have - I didn’t) start popping them as soon as you see the positive blue lines. I would also recommend a good prenatal vitamin, it helped me to stay healthy throughout the pregnancy and you need all the help you can get!

3. Private or Public

In Ireland you need to decide whether you want private or public health care for your maternity. Public health care is free and I can vouch that it worked perfectly for us. But private care may provide more scans or a plan better suited to you, so check it out now.

4. Quit smoking

I think once you start reading about the effects of smoking on your unborn baby, you will find the willpower.

5. Stop drinking alcohol

The professional advice differs daily on this one, I think a glass of wine every now and again would be fine, but I found that I just didn't want any alcohol when I was pregnant.

6. Cut down on caffeine

If you drink a lot (more than 3 cups) of tea or coffee a day it makes sense to cut down, try a herbal tea or even better start drinking more water.

7. Avoid hazardous foods

Again this list can change regularly, but try to keep them in mind and be sensible. When I was

pregnant the advice was no tuna - I love tuna so I limited it to once a week. Also do try to make healthier choices, cut back on take aways and read food labels (when you are not falling asleep in the supermarket!)

8. Sign up to loads of baby websites

You can  get offers and discounts on items and week by week updates on the baby and your development. Try these. And buy baby books.

9. Maternity Rights

If you are working, look into the type of cover, time off and plan your workplace has for soon to be moms.

10. Baby names and baby clothes

Don’t make any quick decisions, but start to look at names and discuss them. Although you feel the need to start buying loads of cute baby clothes, hold off until later in your pregnancy, maybe buy one of two items to cuddle!

11. Take care of yourself

Seriously, we all live hectic lives. When your body is tired listen to it. Rest, relax, try to avoid stress and maybe take your life out of the fast lane and enjoy a Sunday drive - for you and your baby.

Yes I was snapped taking a nap - one of many!

12. Baby news

Plan how you are going to let your family, friends and the whole world know that you are growing your own little bundle of joy - so exciting!