Are you pregnant, having pelvic pain, and are tired of people telling you its “normal” and you’ll just feel better once you give birth? Well, they must have never been to pelvic floor physical therapy where we know that you can improve your pelvic pain today and you don’t have to be miserable the rest of pregnancy. Try the tips below, or better yet, schedule an in person or virtual visit with one of our trained Dr.’s of Physical therapy.

Do you have pain in the front or back of your pelvis? (possibly pubic symphysis or SIJ joint)

  • Use an SIJ belt when on your feet (Love the Serola belt. Don’t get a stretchy belt, it needs to be rigid to provide support). Wear it at the level of your pubic symphysis/at hip bones (a lot of people wear it too high up- it should sit at mid butt level)
  • Joint protection strategies: decreasing the amount of stress through the joints of the pelvis to decrease pain at that joint.
    • Avoid asymmetries with your legs
      • sleep with pillow between your knees, making legs parallel to the bed. Add pillow in front of you to support your belly, rolled up towel at your waist to support that curve.
      • Avoid standing on one leg: sit down when getting dressed, go up stairs sideways, take small steps.
    • Use core brace with transitions (getting in/out of chair, bed)
      • How? As you exhale, draw your belly up/in (like you are giving your baby a hug) and squeeze your pelvic floor like you are stopping the flow of urine or picking up a blueberry with your vagina. Now use this brace when you roll over, get up from a chair, or pick something up.
      • Use a log roll for turning or getting in/out of bed: sit on edge, gently fall to your side, then roll over keeping your knees and shoulders in line, not twisting. It helps to squeeze a pillow between your knees and brace during this movement.
    • Avoid pivoting on a fixed leg: keep knees together when turning (taking smaller shuffling steps when turning). Ex: getting into the car.
    • Stand with equal weight on legs, not shifting to the side (ex: holding child)
  • Pelvic floor lengthening: the pelvic floor can hold a lot of tension during pregnancy, which can contribute to pain.
    • Try: get in child pose or a deep squat position. As you inhale, feel your pelvic floor descending downwards and relaxing. Then exhale, and let it recoil up. Think of it like breathing through your butt hole (inhale- opens up, exhale- closes). Perform for a couple minutes daily.
  • Work on strengthening your core and glutes. Ask a pelvic floor PT how!

Do you have pain in your groin on one or both sides? (possibly round ligament pain)

The round ligaments can become strained as the baby grows and uterus gets larger. We can use movement mechanics and strategies to provide them with better support to help reduce your pain!

  • Try using a core brace with transitions (getting in/out of a chair or bed) to reduce the tension being placed on the round ligament.
    • How? As you exhale, draw your belly up/in (like you are giving your baby a hug) and squeeze your pelvic floor like you are stopping the flow of urine or picking up a blueberry with your vagina. Now use this brace when you roll over, get up from a chair, or pick something up.
    • Use a log roll for turning or getting in/out of bed: sit on edge, gently fall to your side, then roll over keeping your knees and shoulders in line, not twisting.
  • As pregnancy progresses, your growing belly can pull your forward, creating more of a bend in your back. This is not bad in itself, but can create more pressure on the low back and round ligament, contributing to more pain.
    • Try laying down or stanidng against the wall, tuck your tailbone or try to make your back flat against the wall or ground. Then step away from the wall and try to hold.
    • Try adding this pelvic tilt into some exercises, holding during a straiught leg raise, bridge, or squat.
  • Tips
    • Avoid quick sudden movements that may pull on the front of your belly.
      • Example: sit up slowly and don’t thrust your hips forward fast which would pull on the ligament and cause pain. Sit up slowly, staying a little bent forward until you slowly stand up straight to avoid pulling on the ligament.

Still struggling? We’d love to help. Give us a call or text to set up an appointment.

Is pelvic floor physical therapy right for you?

Do you experience any of the following symptoms?

  • Urinary leakage when you cough, laugh, sneeze, jump, run, or when rushing to the bathroom
  • Frequent urinary (8+ times per day or 2+ times per night
  • Pregnancy or postpartum related pelvic pain or dysfunction (diastasis recti, tailbone pain, etc)
  • Discomfort or pain with sex
  • Increased pelvic pressure or feeling “pelvic organs slipping down”
  • Inability to fully empty or control bladder or bowels, straining or pain with bowel movement

If these symptoms are present, pelvic floor dysfunction is likely and can be treated with pelvic floor physical therapy!