Pregnancy pelvic girdle pain: how yoga can help

Understanding Pelvic Girdle Pain

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When getting dressed or changing positions in bed, have you ever experienced a sharp sting or a dull ache in your pelvis? If so, you're not the only one. During pregnancy, pelvic girdle pain (PGP) can affect one in five women. The pain doesn't need to be portrayed as a sting or a throb, it tends to be any kind of discomfort or distress inside the pelvic area which incorporates your pelvis, hips or thighs. The uplifting news? You don't need to grin and bear it. The discomfort can be effectively managed. One such methodology is yoga.

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The key is to avoid vigorous exercise and prolonged sitting. Why? Because very gentle, subtle, and soft movement of the joints alleviates pelvic pain. Practising pregnancy yoga is a way of practising movement of the joints,  allowing consistent blood flow and building strength.  Additionally, yoga promotes mindfulness, which can be crucial during pregnancy!

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Pelvic Girdle Pain - What Is It?

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Pelvic Support Agony is an overall term used to depict any type of pelvic distress, which can go from agonizing feelings at the front of your pelvis to dull aches at the back. It encompasses the entire pelvic region, which includes the lumber spine, sacroiliac joints, thighs, and hips. It can affect all or some of the pelvic region, and it can happen during pregnancy or right after childbirth. It can be really miserable to have pelvic girdle pain.

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What Causes Pain In The Pelvic Girdle?

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PGP is significantly influenced by the hormonal changes that occur during pregnancy. In order to make room for your growing baby, the hormone relaxin expands joints and loosens ligaments. Sadly, this can result in muscle imbalances, placing additional strain on the pelvic region.

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Additional Contributing Factors to PGP

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However, this isn't just a problem with hormones. Your PGP may be different from someone else's because we are all built differently and no body is the same. It's also possible that you won't feel anything at all! PGP is not always a symptom of pregnancy. Your way of life, past wounds, and how you move can all add to the strain. In a nutshell, it's complicated, and no single explanation fits all.

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Are you at risk?

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The risk of developing PGP may be increased by the following factors:

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• Past pregnancies
• Joint hypermobility
• Too much weight
• Hip or lower back pain from a previous pregnancy, including PGP
• Earlier pelvic injuries

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What Does Pelvic Girdle Pain Feel Like?

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The pain can be mild to severe and may appear in a variety of locations, including the inner thigh, lower back, or even buttocks. It can make activities like standing on one leg very difficult and painful. Just sitting for long periods can likewise be troublesome. The sensation can be described as grinding or extreme soreness by some women. PGP is not to be underestimated because it can be crippling for a small number of women. Fortunately, most people only experience mild pain that goes away once your baby is born.

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The Importance Of Motion

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You could think rest is the best option, however, inactivity can make things worse. This is because that absence of blood flow in the impacted region can cause stiffness which can worsen the pain. It is common for people with PGP to experience more pain in the morning after a complete night's sleep and not moving. It's important to stay active by doing exercises that work for you. Finding what works best for you is the key, whether you prefer to swim, walk, or practice yoga. Indeed, even a morning walk or basic yoga routine first thing can make all the difference and set you up for the day ahead. If you work at a desk, you should get up every 90 minutes or so for a short walk. Your symptoms will get better as a result, and your day-to-day life will be easier.

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How Can Yoga Help?

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Yoga, which is frequently regarded as a mind-body therapy, can be very helpful for PGP. Flexibility is just one aspect; core stability and joint stability are also important. The majority of the body is used for continuous movement in yoga classes. Blood flow is therefore high and your joints will be benefiting from the gentle movement.  The pelvis is an essential part of the human body. Everything is supported by the pelvis, which is at its centre. This means that most yoga poses incorporate movement of the pelvis which will help with decreasing the pain you might be encountering during pregnancy.

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Effective yoga poses for PGP

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What can make PGP worse? Remaining on one leg or taking the legs excessively wide. This will put pressure on the pelvis and won't assist with reducing the aggravation. If you are taking a yoga class and have PGP, tell the instructor. They should then remind you throughout the class to avoid poses that might hurt. These will incorporate postures, for example, tree, pigeon or cobblers pose. The poses that might be helpful will be child's pose, downward facing dog and chair pose. These yoga poses include keeping feet hip width apart and not balancing on one leg. If balancing or wide-legged poses are part of your class, ask for alternatives or just bring your legs closer together so you can still participate in the class and benefit from pregnancy yoga's movement and mindfulness.

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Yoga and Pilates Classes Specifically for Pregnancy

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Pelvic Girldle Pain is a common but definitely manageable condition, particularly with the use of yoga. You can build a healthy foundation for a comfortable pregnancy and beyond by combining hip-opening and strengthening poses.

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Why suffer in silence when help is at hand?

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Butterbean offers custom-made pregnancy yoga classes that can enhance your standard practice and offer additional support and community during this special time in your life, with classes included in their online hypnobirthing course.  

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Frequently Asked Questions

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• Can pelvic girdle pain be completely relieved by yoga?

Yoga can help with symptoms, but a comprehensive treatment plan from a medical professional is essential.

• Is it safe to begin yoga during pregnancy for PGP?

For the most part, yes, but it is always best to check with your healthcare provider first.

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• How frequently would it be a good idea for me to practice yoga for PGP?

This varies from person to person, but a good starting point is two to three times per week.
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• What other exercises are helpful for PGP?

Swimming and walking can also be very helpful.
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• Is hypnobirthing necessary when addressing PGP?

While not fundamental, it tends to be a helpful complimentary approach.

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This article has ben written by Claire Gleave, founder of Natal Active alongside Lucy from Butterbean.

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