Most Common Types of Pelvic Pain and Tips to Help
During pregnancy, the body adapts and changes as the baby and uterus grows. This causes compensation of other muscles, mainly the core and back, to keep the body in the position that requires the least amount of effort.
common types of pelvic pain
Low Back
The spine naturally has curves to support our body. The low back has a “C” shaped curve called a lordotic curve. During pregnancy, the baby sits in front of the spine and pulls forward at your center of gravity causing that curve to become more exaggerated. This can cause soreness on the joints and tightened muscles.
Pubic Symphysis
The Pubic Symphysis is the joint in the front of the pelvis where the two pelvic bones meet.
During pregnancy, that joint widens, due to relaxing hormones and stress from the pregnancy. This can cause a lot of pain and pressure if the joint moves too much, or if there’s an overuse of the inner thigh muscles.
A lot of women feel a sharp pain when they try to walk upstairs, get in the car, roll over in bed, or step into the shower or bath. It can lead to achiness throughout the day, along with sharp pain with movement.
Sacroiliac Pain
The SI joints are located right above your tailbone, where the pelvis comes into contact with the sacrum. There are many ligaments holding that joint stable and those ligaments, and the joint itself can be a major source of pain.
During pregnancy the spine and pelvic girdle change due to hormone changes, the growing baby, the center of gravity changing, and sore muscles. This affects how joints move. This makes everyday things like walking, getting up from sitting, rolling over in bed, and bending over painful and difficult.
Pain Management
The muscles and joints are working overtime during pregnancy to support the body, so it is important to rest and do gentle movements if you are experiencing pain. Making modifications to exercises and incorporating more stretches of the pelvis can help reduce pain.
Keeping the Pelvic Floor in Neutral Position
When resting or moving, maintaining neutral alignment (rib cage stacked on hips) ensures the pelvic floor is in its strongest position.
Exercise and Activity:
Regular physical activity can reduce and prevent pain. Walking or aquatic exercise can be very helpful as they are low impact and gentle movements.
Always listen to your body and stop pushing during flare-ups
Stabilizing exercises have been shown to improve pelvic floor muscle strength, core strenth, and pain severity. Here is a list to try!
GLute Bridge
pelvic tilts
modified side planks
cat cows
figure 4
It’s not just hormones and joint instability that can lead to pain. It is important to recognize factors such as lack of sleep, stress, or anxiety can impact the nervous system and increase joint sensitivity and limit serotonin. Take a look at your overall wellbeing (emotional health, stress management, and adequate nutrition) as they can significantly impact recovery.