I’ve been a chiropractor since 2014 and a pregnancy-trained chiropractor since 2018. It is a privilege and has brought me much fulfilment to work with and help many pregnant people since this time. However, like many experiences in life, its only once you try that you really know; in 2024 during my first pregnancy, I experienced Pelvic Girdle Pain. I so identified with helping others with this painful condition, it was a bit of an identity mis-match for me to be feeling the pain myself. My symptoms started pretty early on and varied from mild aches, to crying on the edge of the bed at 4am! Low energy thanks to “morning sickness”, pregnancy fatigue, a physical job, doing lots of high intensity exercise, plus some muscular tension and imbalances are all factors I think contributed to my PGP.

What’s really positive about my experience is that by the later stages of my pregnancy I had learned to manage the PGP really well and the symptoms were almost totally reduced. I had some mild and short-lived PGP in the 6 months after birth but I have reached my goal of getting back to running 5km and am now completely symptom free. This outcome was not without its trials and errors both emotionally and physically.

Here’s how I managed my PGP:

1. Working on the areas of tension within my body: I sought private treatment from chiropractor, osteopath and massage therapist colleagues and for me the best relief strategies from a hands-on perspective were massage techniques to relieve tissue tension focusing on inner thighs and hips as well as keeping my back mobile. I also did focused self-stretching and mobility work several times a week, either in the gym or at home. I had a couple of trusted relief positions that I used when needed during the day as a break from certain tasks I was doing. After birth I sought help from a Pelvic Health Physio (privately) and worked on my pelvic floor through both breathing, exercises, and massage has also been helpful.
2. Tried to maintain my energy: To cope with low energy I initially reduced my work shifts. When I was ready to increase my shifts again, I made sure I put in purposeful breaks during the day; had something to eat, and a sit down. One of the things that surprised me about pregnancy in general was how much longer certain tasks took me, and that simple things drained me. Doing a food shop for example. So, just being mindful of this, factoring it in to how I scheduled things, and being kind to myself was helpful. I also later on had to accept that at 30-something weeks pregnant I wouldn’t be able to do the same things that I could do not pregnant. At the time I found this tricky, I wanted to be this woman who could still stack a tonne of logs for firewood. But it’s so important to remember that the energy and demands that go into growing a tiny human are just incredible. I slowly learned to lean into this.
3. Switched up what I did for exercise: Exercise was a big part of my weekly social life and something that brough me great enjoyment. I really envisioned myself running at 8 months pregnant, slowly bouncing along with a bump. But I soon learned that was not to be, and had to ditch running and my sports clubs altogether. I felt quite lonely missing out on these things plus was missing the physical and mental benefits of my usual exercise. I walked instead; far enough felt good, too far did not. I tried pilates but the vibe of the class wasn’t right for me. It sounds really silly but I remember this day was one of my lowest points. But, it was also the moment where soon after things really started to turn around. I joined a gym that gave me access to a swimming pool and started swimming most days. When I look back at pregnancy now, swimming is one of my fondest memories. I used a pull buoy which is a figure of 8 shaped piece of foam that is held between your legs. It means your legs are buoyant and I just used my arms to swim front crawl. I would get out of the water feeling so much better in body and mind! I attended some circuits classes that I modified to suit my pregnant body and later just did my own routine of pregnancy strength and stretch exercises up in the gym. Being in this environment plus the relief I got really helped me.
4. Got comfortable sleeping: We were lucky enough to need a new mattress and this really helped me. We chose one that was relatively firm and it worked wonders. I also used pillows in between my knees or under my bump to get comfy sleeping.

Going through pregnancy related PGP, and also therefore going through a pregnancy, experiencing the maternity system, chatting to other mums, midwifes, doctors… has made me even more aware that there is a lot of mis-information about PGP out there. Or simply not enough information at all. This has made me even more passionate about caring for pregnant people and new mums and sharing trustworthy information about PGP and empowering them with simple things they can do to help their recovery.

If I had to share just a few words with a struggling Mum they would be: Know that you are not alone, you are not going mad or making this up, the pain is real. The pain is common, but not normal. That’s subtle but there is a difference. The pain is also treatable; during pregnancy and afterwards. There are professionals out there trained and passionate about PGP. If you can see someone expert as soon as possible; early intervention does help. Your pelvis is stable and strong and your baby is safe. The pain is, often, contributed to by many factors and this will vary from person to person, but taking as broad as possible approach to keeping yourself healthy will often help; optimise sleep, good nutrition, low stress to name a few. And, also, know that there is lots that you can do to help yourself too. Your body IS amazing; you are amazing – you are growing, or grew, a baby. You can recover.