How to cope with pelvic pain during pregnancy?

Pregnancy is a magical time for every woman but can also be challenging. It’s common to experience discomfort and pain as the body undergoes several changes, particularly in weight distribution, hormonal fluctuations, and pelvic pressure. One of the most common issues that women face during pregnancy is pelvic pain.

If you’re experiencing this excruciating pain, worry not! This article provides practical tips on how to handle it like a boss.

Pelvic Pain During Pregnancy: What You Need To Know

Pelvic girdle pain (PGP) happens when there’s an imbalance in your pelvis muscles or ligaments’ stability. As the baby grows inside you, additional stress is exerted on your pelvis joints—leading them to move less freely- resulting in PGP. Here are some essential facts about PGP:

  • 20% of all pregnant women worldwide suffer from some form of PGP.
  • There are two types; SPD (symphysis pubis dysfunction) and PCS(posterior compartment syndrome).
    Both types affect different parts of your pelvis region.
  • Symptoms vary from mild/gentle ache/plenty bruising to disabling/life-altering agony.
    Those suffering from SPD often report shooting pains down their legs while PCS patients experience numbness/tingling sensations instead.

Now that we understand what we ‘re dealing with let us go ahead the best ways to manage this menace.

Reduce Physical Activity Intensity

This one may seem pretty obvious but reducing physical activity intensity helps ease pelvic pain-women who limit such activities cut out 50% percent risk factor chances linked with severe SPD according to gynaecological obstetrics & fertility Journal. Here’s why? High-intensity exercises trigger inflammation thus causing painful sensations around lower extremities mostly.

Elevate Your Feet

It may feel counterintuitive- being asked to put your feet up when you ‘d instead prefer jogging around town. But it’s a game-changer, ladies! Elevation often helps in reducing the pressure exerted on pelvic joints giving them more breathing space.

Observe Good Posture

Pelvic pain is all about balance-since our body’s base of support that is pelvis has shifted causing muscle imbalances hence good posture can help restore this stability.
Try The following tips:

  • Keep shoulders relaxed and even as they align with hips.
  • While sitting use firm chairs so that buttocks are comfortable and well-supported
    Avoid long periods standing or sitting and take frequent breaks (use wall supported if available)
    When turning either while sleeping or reversing apply Knees together-hands on belly technique
  • This technique reduces shifting weight pressure between legs minimizing possible PGP symptoms.

Use Maternity Belts/Harness

A girdle worn undergarment around the abdominal lower back area during pregnancy-compresses tension going onto symphysis pubis region thereby relieving PGP mild symptoms.

The Perfect Sleeping Routine for Pelvic Pain Survivors

Contrary to popular beliefs pillowing every inch of one’s physique may not be the silver bullet option out there. It sounds strange hearing such advice; since everywhere we look people offer instructions on how many pillows to sleep with…and at what elevation etcetera but over time manipulating pillow settings might lead detrimental results rather than relief symptom-wise . Wanting proof? google search: rise in home furniture injuries!!

Top Level Tips For Holistic Sleeplessness Relief

Here are some sleep hacks which will rescue each night playing tag I'm tired/I'm awake

1) Invest In A Pregnancy C-Shaped Pillow -Lying down sideways leveraging support offered by cushion supports inner thighs one end-abdominal muscles on other avoiding squishing effects resulting from lying flat.

2) Sleeping in intervals of two to four hours periods-helps prevent sleep-deprivation-triggered hormonal imbalances, stress anxiety and pelvic/ joint pain.

3) Get in the Lights Off Ritual – Make reasonable one hour earlier bedtime routine e.g – showering, lavender oil massages/baths listening to ASMR or reading (preferably non-technology means), drinking a cup of caffeine-free tea can help wind down easing body tensions hence eliminating sleep disturbances.

4) Temperature Check – Hot Night? Use cooling pads to regulate temperature on parts coming into contact with hot surfaces-the chill helps relieve PGP symptoms keeping you relaxed throughout the night.

Exercise Techniques for Pelvic Pain Relief

Combined stretching, aerobic exercises culminate in improving strength and endurance thus reducing chances experiencing severe SPD ailments. Consider using these exercise routines as they’ve proved helpful time after time:

Aerobics: Cross-country/cycling/swimming machines stimulate our muscles without exerting high-pressure joints.
Walking daily reaps great benefits if done properly-each foot should touch the ground heel-first pace
slower over shorter distances building stamina gradually.

Diet and SUPPLEMENTS FOR RELIEF Symptoms

Incorporate more fluids into your diet-say no To Caffeine Overdoses; many juices/changing regular coffee beans for decaf from addictions such as sodas then opting filtered water instead-appreciative Intake will better off soon!

Eating nutritious diets containing omega-three fatty acids, proteins vitamins facilitating firm tissue growth allowing avoiding sudden jerks movements causing unbearable groin area pains!

The Ultimate Guide Suppliments Helping Deal With Pelvic Pain Survivors

Whether coping with chronic pain-formulated supplements combining ingredients lower inflammation inducing factors-hence best way maintain comfortable functional quality life here are some additive elements try incorporating;

Vitamin D & Calcium: both important maintaining bone health-important daily intake of vitamin D calcium natures sun rays/milks- dark-green vegetables as spinach, broccoli/kale.

Magnesium: aids in muscles relaxing reducing stress-induced cramps inflammation.

Zinc & Vitamin C strengthens pelvic girdle tissues.

Keeping A Release Trigger Tool Kit

In the journey of managing PGP- There’s also need form self-help kit-de-stressing emotional health a sense of relaxation when experiencing pain attacks can improve quality life. Here are some items consider adding to your chronic illness management arsenal.

  • Humour/Jokes – keeps our mind off worries and engages us with pleasant vibrations taking time away from amidst agony.
    Books-explore the vast library stores both online/offline-do not limit yourself

Finally, pregnancy brings joy but also uncomfortable states hence essential always ask for guidance through obstetrics or any relevant doctor assigned-calming anxiety levels observably providing efficient medical assistance on all potential delivery hazards ahead if observed precautions remain ignored.

Conclusion

So dear pregnant lady please do not lose hope manage that pelvic Pain like it never existed at all ! employ one or several tricks provided above healthy will become easier better indeed .

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