Exercise for Management of Pelvic Girdle Pain
Pelvic girdle pain during pregnancy is an unpleasant and unfortunately common issue; with some studies showing that up to 45% of women can be affected at some point during their pregnancy. Pelvic girdle pain is characterized by pain and discomfort in the pelvic area, which can be debilitating and negatively impact one’s ability to perform daily activities.
Specifically, pelvic girdle pain involves either the sacroiliac joints at the back of the pelvis (where the pelvis meets the sacrum or lower spine on either side), or the symphysis pubis joint at the front of the pelvis (at the pubic bone). Pain can also be felt in the lower back, hips, perineum, and groin. A common symptom of pelvic girdle pain is the inability to remain in one position (like standing or sitting) for a period of time without pain.
Additionally, pain with changing positions is a common component of pelvic girdle pain. The hormonal, physical, and postural changes that occur during pregnancy can contribute to the development of pelvic girdle pain in some people.
Moreover, if an individual has had a previous back or pelvis injury, or if they are hyper-mobile they may be more susceptible to developing pelvic girdle pain during pregnancy. Movements or activities like walking, climbing stairs, getting out of a car, and turning over in bed can be difficult and painful for someone experiencing pelvic girdle pain. For some people, pelvic girdle pain can persist beyond pregnancy and continue to be an issue long term. Luckily, there are options for managing pelvic girdle pain to minimize pain and allow for increased mobility during and after pregnancy.
Cecile Rost’s Symmetry Exercise for Pelvic Girdle Pain
One effective way to manage pelvic girdle pain is through symmetry exercises, which aim to improve the alignment and balance of the pelvis to minimize pain and improve function. This approach was developed by Dutch physiotherapist Cecile Rost, who has extensively researched and specializes in treating pelvic girdle pain during pregnancy. She originally came up with these techniques as a way for her to manage her own pelvic pain during pregnancy.
Rost emphasizes the importance of addressing pelvic girdle pain early on to prevent it from becoming chronic and affecting quality of life. She emphasizes the importance of finding a balance of activity, rest, and appropriate exercise to manage pelvic girdle pain. The exercises are simple to do and can easily be performed at home as part of a home exercise program. Although there are specific variations depending on the presentation of pelvic girdle pain, typical symmetry exercises include things like reclined butterfly stretch and glute bridges to alleviate tension and rebalance the muscles around the pelvis.
In addition to symmetry exercises, she also provides advice on how to perform day to day movements like turning in bed or walking without pain, as well as postural advice. Cecile Rost’s program of symmetry exercises and more can be accessed on her app “Rost Moves Mamas” or in her book, “Relieving Pelvic Pain During and After Pregnancy.” Also, a pelvic physiotherapist can help guide you through which specific set of symmetry exercises are right for you and how to use them to minimize your pain.
How Pelvic Physiotherapy Can Help
It's important to consult with a pelvic physiotherapist or other healthcare professional to develop a personalized exercise plan that is safe and appropriate for your individual needs. Due to the fact that pelvic girdle pain can be complex in origin, it’s important to determine what exactly is contributing to your specific pain.
A pelvic physiotherapist can also assist in identifying any underlying issues or contributing factors that may be exacerbating your pelvic girdle pain, and provide education on how to address these. Also, if appropriate a pelvic physiotherapist can implement manual therapy techniques to alleviate any muscular tension that could be contributing to pelvic girdle pain. If you are experiencing pelvic girdle pain during pregnancy book an appointment to see a pelvic physiotherapist at Proactive Pelvic Health Centre today!
Overall, pelvic girdle pain that occurs during pregnancy is a common condition, but one that can be effectively managed through a home exercise program and guidance from a pelvic physiotherapist. By addressing pelvic girdle pain early on with exercises, manual therapy and education, you can ensure that you are able to maintain an active and healthy pregnancy, and prevent it from becoming a chronic issue.
Resources
https://www.rosttherapy.com/
https://www.rosttherapy.com/what-is-pelvic-girdle-pain/