Pelvic Pain and Pregnancy
Pain is never normal, and is a warning sign from our body that something is off, like an alarm system. Pregnancy comes with rapid physical changes in the body, one of the major being widening of the pelvis and relaxation of the ligaments that stabilize our joints. The joints of the pelvis, including the pubic symphysis and the sacroiliac joints, become more lax to allow widening of the pelvic ring and preparation for delivery. This extra movement in the joints is the leading cause of pelvic pain during pregnancy. Although these changes are normal, pain is not. When our joints change and relax rather quickly, our muscles may need to play catch up to keep up with these changes. In the process, our bodies try to compensate for the change in the mechanics of movement and the alarm system goes off.
Pelvic pain during pregnancy can be debilitating and affect our ability to function. Simple tasks such as rolling over in bed or getting in and out of the car become difficult or painful. When pelvic pain affects your daily movement or function, it's time to get help. If the hip muscles are not strong and flexible, then the extra work they have to do to help stabilize the pelvis becomes too much and they tighten up. This is one of the major causes of sciatic pain during pregnancy. The tight hip muscles press on the nerves that run through that area and cause pain in the hip, back, and even down the leg. If the front of the pelvis in the pubic area is unstable, this causes sharp pain when we shift weight or roll over in bed. The inner thigh muscles and pelvic floor can sometimes get tight trying to stabilize the pubic joint.
The good news is that all of these things can be prevented or improved with exercise. If you are newly pregnant, continuing or starting a program for core and hip strengthening and mobility can help your muscles keep up with your changing body. If you are in the middle to later stages of pregnancy and experience pelvic pain, you can still work your core and hip muscles and gradually strengthen to improve symptoms. Seeing a physiotherapist can help problem-solve where you need to work. Doing hip opening stretches, gluteal strengthening, and deep core strengthening can significantly reduce symptoms. Being mindful of activating the pelvic floor and deep abdominal muscles before movement can help stabilize the pelvis and reduce stress on the joints. You may find relief with wearing a pelvic or sacroiliac belt which can give your pelvis the stability it needs while you work on the muscle strength.
Just because musculoskeletal pain during pregnancy is a common occurrence, does not mean you should have to endure it. Physical therapy can help relieve pregnancy related pain and, more importantly, prevent it from coming back.
