This is a summary of different tips and strategies to help you manage your pregnancy-related pelvic girdle pain (PGP) on a daily basis, alongside hands-on treatment.
We have also collated this information in our free ebook, “PGP is treatable!” which you can download here:
Pelvic Partnership FREE ebook “PGP is treatable!”
It can be hard to accept help if you’re determined to stay as independent as possible. However, PGP will get better more quickly if you can reduce the amount of physical activity you have to do. Accepting help will be beneficial in the longer term and can make daily life less painful and more manageable in the short term. You might be able to ‘give back’ later by helping someone else.
Make use of anything that anyone offers in terms of help at home. This could include shopping, looking after children, or housework. Recognise your limits and adapt your expectations of what you can do while you’re experiencing PGP.
People who care about you usually want to help but don’t always know what to do. Little things like popping a do list on the fridge can help direct them on how they can help.
Limit strain on your pelvis by planning your day to reduce:
Make the most of your partner’s help while they are at home. If you have family or friends coming to visit, plan activities that they can help with such as moving and carrying things for you, putting a wash on, making meals and so on. Make a list of what you need so they can see what’s needed. Most people find it easier to help if you give them a specific task.
Ask your partner to bring your breakfast up in the morning so you can spend as much time as you need upstairs.
Think about how you can limit trips up and down stairs, especially if you are carrying a baby. Prepare what you’ll need to get through the day and night.
Modify your standards to the level your PGP allows – your house does not have to be spotless. It is more important that you are comfortable and recovering quickly by resting.
Bathing can be difficult if you have PGP, but with some planning you can minimise pain and the risk of further stress to the pelvis.
Try not to sit in one position for too long, as this can cause stiffness and discomfort when you stand up.
Make sure you have a seat you are comfortable in. Make that space yours by having things around you that you will need for the day, such as your nappy changing bag, a phone, the television remote control, magazines, drinks and snacks.
Sitting up in bed with your legs straight can strain the pubic symphysis, so it can be better to sit in a chair.
A Sissel rubber cushion filled with air, or other supportive cushion, can help take the strain off your knees and lower back. You can also kneel on it or use it behind the knees when kneeling.
A gel or comfy coccyx cushion offers extra padding or support and you can carry it with you when you go out. There are many cushion options available to buy online.
These allow you to semi-sit which is helpful in the kitchen, at the top of the stairs or in a shower to take a rest. They are the perfect height to feed a baby in a high-chair. If you are using one at the kitchen worktop, open a cupboard to put your knees in, so you stay straight. Alternatively, have a chair in the kitchen so you can carry out tasks sitting down (but make sure it is well-cushioned).
If you have had a good night’s sleep, you will feel better the next day so it is worth persevering to find a comfortable position. Try to:
Sit on the edge of the bed, then keeping your knees together and bent, lie on your side. Keeping your body and legs in line, roll onto your back/other side.
To move across the bed, keep your knees together and bent while you lie or slide your bottom and shoulders across.
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