Pelvic Girdle Pain (PGP) is quite common during and after pregnancy. In fact, as many as 20% of women can suffer with the condition.

You may have Googled or indeed have a condition called SPD (Symphisis Pubis Dynsfunction) and put simply, PGP is just the new “umbrella term” used for any pain or misalignment associated with the front and/or back of your pelvis, hence the reason I’m using PGP, not SPD in this article.

If you have do a quick search for a picture of the female pelvis, you’ll see a join at the front called the symphysis pubis (essentially, you’re pubic bone).

Hormones in your body during pregnancy can cause the ligaments that hold ALL of your pelvis together (so not just the join at the front) to become a little more elastic and, or well, less stable.

Because your pelvis (and all of your other joints to your body) can become more lax during pregnancy, it’s important that when you’re exercising, to take care and not over-stretch your joints.

That’s why, in class, I constantly monitor you, ask you to take frequent breaks and give you reminders about your posture throughout your workout session (and beyond!) so everything stays safe and effective.

At the back of the pelvis a joint called the sacroiliac joint. This is basically where you sacrum (that flat bone just above your tailbone) and your pelvis meet.

So, it’s the join where your spine attaches on to your pelvis. Pain can also be experienced in this area during pregnancy and after birth.

So, put simply PGP refers to:

a) an overstretch of the ligaments at the front of your pelvis where the two pubic bones meet and become separated apart from each other, or

b) any misalignment of the sacroiliac joints at the back of your pelvis where these joints become separated from each other.

If you’re experiencing any pain in the front of your pelvic eg near your pubic bone, or to one side of your lower back, then you may indeed have the early stages of SPD/PGP.

As I say, it’s quite common to have back and pelvic pain during pregnancy and after birth, but a lot of the pain you’re experiencing can be easily and simply eradicated by assessing your daily habits such as:

  • how you stand
  • how you sit (and how often)
  • how strong your outer thigh muscles and glutes are, and
  • how weak your core muscles are through non-use

Want to know what exercise is safe when suffering from pelvic girdle pain? Click here.

My pregnancy fitness or pregnancy Pilates classes use Pilates-based movement which focus on your pelvic floor and/or core muscles to help stablise your pelvis and back.

 

Can’t get to class then get in touch to arrange a 1-1 session where we can look at the correct position for your body to perform Pilates and other exercises properly, as well specific variations that will help you.