Pregnancy Complaints: Where Is This Pelvic Pain Coming From?
Somewhere in the second trimester, after a few weeks of increased energy, a cute emergence of your baby bump and alleviation of most of your pregnancy complaints, sometimes shooting, dull or aching pain in your bottom, pelvis, inner and outer thighs begins. The pain is caused by SPD, or Sympyhisis Pubis Dysfunction, commonly referred to as Pelvic Girdle Pain. Almost 25% of pregnant women will experience SPD in their pregnancy.
What does the pain feel like?
Many describe SPD as a pulling sensation in their groin or inner thighs. Sometimes it affects the pain in the front of the pelvis or where joints meet around the buttocks. A feeling of bruising or tension when sitting, getting into a standing position or suddenly moving one or both legs forward is also common.
Why the sudden pain?
A hormone (duh!) is responsible for your newfound bottom discomfort: relaxin. It’s wonderful at preparing your body’s joints and tendons for providing more give during your birth, but can also leave you feeling weighed down as your baby and growing uterus press on the surrounding tissues and nerves that previously had been tighter. Ouch!
SPD can be somewhat debilitating, especially if you’re used to being active. Before you trade in your walking shoes for a walker, discover some ways to alleviate your discomfort, so you don’t suffer from the stretching feeling of pelvic girdle pain!
What can you do?
Stretching exercises
Assuming the ‘polar bear’; open knees to your chest with your head on the floor and bottom in the air as high as you can get it can alleviate some of the tension on your joints and also take the weight off. For added stretch, use a pashmina or rebozo to lift the hips higher into the air (you’ll need a partner for this part).
Tie up your belly
While pelvic girdle belts are advertised to take pressure off of the area of pain, they are often uncomfortable and diggy. We much prefer full belly, distributed support of a rebozo or full belly tank, such as this one from Blanqi, that hugs the entire area. In a pinch, you can use a scarf or baby wrap to cover from top of your belly to the pelvis and gather the strands behind you as tight as is comfortable. Make a half knot and then cross the strands back in front and tie it above your bump. This will lift your abdomen and take weight off of the joints.
See a Chiropractor
Regular visits to your chiropractor can ensure that your pelvis and spine are in great alignment and help to avoid overcompensation in your body for your new center of gravity and gait when things become painful. Try these recommended activities from our friends at Broadneck Chiropractic from Dr. Carrie Dugan:
Ball tilts: Sit on a birthing/exercise ball with your hips wide. With your hands on your hips, slightly tilt the pelvis forward and back slowly, to loosen the joints and allow room in the pelvis for flexion.
Leg ‘Crunches’: Place a block or your hands between your legs while seated with legs at a 90 degree angle with the floor. Giving slight resistance, squeeze your inner thighs together for 5-10 seconds, then relax. Repeat a few times; this helps to balance the pelvis.
Sleep with Space
If moving your legs up and over is difficult, place a step stool next to your bed to allow you to get in without much pain. Create a large space between your legs with pillows or foam rollers while you sleep; sometimes the higher the angle the less pressure on your joints.
Sitz Baths
Fill your tub with a few inches of water, as hot as you can stand it. You can place epsom salts in the water if you like; otherwise lower yourself slowly into the water so most of your bottom is covered. The warmth and water is a natural analgesic and also softens the areas of discomfort.
Deep Water Aerobics
Not just for old ladies! The weightlessness of the water allows you to properly stretch your joints without the pressure, as well as maintain a level of fitness without complete exhaustion.
If SPD becomes debilitating, which can occur sometimes towards the end of pregnancy, and especially after multiple pregnancies, don’t suffer! Ask your provider about additional resources and exercises to aid you. Overall, try to move positions often to avoid stagnant blood flow in one position, and be kind to yourself! While some Pelvic Girdle Pain can remain after delivery, most of the time it is greatly reduced. Get out there and try some new techniques to get relief for your bottom and joints today!