Pelvic Girdle Pain Relief Tips and Exercises You Need

Pelvic Girdle Pain Relief

You don’t have to accept pelvic girdle pain as a part of your pregnancy. Pelvic girdle pain relief is available by implementing some lifestyle changes and including the right exercises into your daily routine.

Did you know that it’s so common that 25% of pregnant women will suffer from some kind of PGP through their pregnancy. We call this pregnancy-related PGP.

Trusted by thousands of women worldwide, PregActive has helped pregnant women enjoy a stronger, fitter and healthier pregnancy.

Will Pelvic Girdle Pain affect my baby or my labour?

While it may impact on you, it will not affect your baby in any way.

Will my pain persist after childbirth?

Pelvic girdle pain relief can be managed throughout your pregnancy and most PGP recovers completely after childbirth. However, approximately 7-10% of cases can continue with pain. This is when you should book in an appointment with your physical therapists or physiotherapist.

Let’s Help Relieve Pelvic Girdle Pain (PGP)

Pelvic Girdle Pain Relief

What is Pelvic Girdle Pain?

Pelvic Girdle Pain (or PGP) refers to pain around the pelvis, usually focusing at your two sacroiliac joints, groin and your pubic symphysis. The pain can often refer down your legs into your thighs and also into your lower back.

Pelvic Girdle Pain and You

This is when PGP can impact on your daily activities:

  1. Single legged activities
  2. Walking
  3. Rolling over in bed
  4. Walking up stairs
  5. Getting in and out of the car

PGP can occur for a number of reasons:

  1. Injury
  2. High BMI
  3. Weak pelvic floor muscles
  4. Trauma
  5. Arthritis
  6. Rapid weight gain

Pelvic floor exercises for Pelvic Girdle Pain

It is important that you continue to strengthen your pelvic floor throughout your pregnancy. This is why you receive a guided weekly pregnancy workout plan that includes pelvic floor exercises.

Tips to Relieve Pelvic Girdle Pain

1: Take smaller steps when you’re walking

When you take smaller steps you will decrease the shearing forces through your pelvis which can help manage your pain by decreasing the stress at your pelvic joints.

2: Sleep with a pillow between your legs.

When you do this, you can decrease the pressure through the front of your pelvis as well as avoiding twisting movements through the back of your pelvis.

3: Sit down whenever you need get dressed.

This will help to decrease the shearing forces at your pelvis during single leg standing.

4: Use correct sitting posture.

Try propping your feet up on a footstool and make sure your bottom us right back in the chair.

5: Use correct standing posture.

I have numerous tips and videos on how to maintain correct posture. You can get these for free when you sign-up for a free trial of

6: You need to Avoid heavy lifting

Always bend with your hips and knees while keeping the natural curve in your back.

7: Avoid sitting on the floor with crossed legs.

If you do need to sit on the floor, then try to sit on a stool rather than cross legged.

Be strong for pregnancy and motherhood

Why PregActive?

I will help you to get pregnancy fit, prepare for birth, prevent pregnancy aches and pains, including #pelvicgirdlepainrelief and provide you with convenient at-home workouts when pregnant.

As a mama, my Core Rehab program will help you recover after childbirth and re-gain your fitness and body confidence. I am confident PregActive will help you become a healthier, happier you.

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Kerryn Boyle
Kerryn Boyle
Kerryn is a Prenatal Exercise Instructor. Kerryn’s areas of expertise includes providing women with safe at-home pregnancy workouts and postpartum workouts. From pregnancy yoga classes to week by week, it's all right here.

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