How To Save Your Pelvis During Pregnancy

Understanding your pregnant body helps to explain why you are feeling this pain and gives you reassurance that in most cases it will go away straight after you have your baby (if not before).

During pregnancy the biomechanics of your body changes dramatically. An increase in weight, a reduction in core muscle strength, abdominal stretching and a shift in center of gravity lead to postural changes and musculoskeletal imbalances. As a result, the joints and muscles of your lower back & pelvis can be strained and overcompensate, causing pain.

At Breathe Pilates, we have been fortunate enough to see hundreds of expectant mothers practise pilates to build strength, reduce aches and pains and build confidence during their pregnancy. One of the most common pains we hear about is all about PELVIC GIRDLE PAIN

What Is Pelvic Girdle Pain?

Pelvic girdle pain (PGP) is the general term for all pelvic pain. It includes pubic pain – previously called symphysis pubis dysfunction (SPD). PGP includes pain anywhere from the lower back down to the thigh, either at the front or back.

The pain may range from a mild ache to severe pain that limits your daily activities. This may start at any time during pregnancy, labour or in the weeks after giving birth.

Women often feel that PGP affects their daily life, and that their emotional and mental health can suffer. Support is available if you need it, especially if you feel low or isolated because of your PGP. For most women, early diagnosis and treatment should stop symptoms from getting worse, relieve your pain and help you continue with your normal everyday activities.

Symptoms Of Pelvic Girdle Pain?

• Difficulty walking (a waddling gait).
• Pain when putting weight on one leg, such as climbing stairs.
• Pain and/or difficulty in straddle movements, such as getting in and out of the bath.
• Clicking or grinding in the pelvic area.
• Limited and painful hip abduction. (Hip abduction is the movement of the leg away from the middle of the body, such as when you step to the side or get out of a car.)
• Difficulty lying in some positions, such as on your side.
• Pain during normal activities and/or pain/difficulty during sex.
• Symptoms can increase through pregnancy as the baby grows. This is because of changes in the body’s centre of gravity, and therefore posture. It usually occurs in pregnancy due to the hormone ‘relaxin’ softening the ligaments in your body. This allows your pelvis to open up and make room for your baby to be born.

Pilates and Pelvic Girdle Pain Support

Clinical Prenatal or 1-on-1 Pilates is a safe way to exercise if you have pelvic pain in pregnancy. Pilates can help stabilize the pelvis and spine, which can in turn improve pain. 

Pelvic pain can be different from person to person so a highly personalised approach found in our private sessions can be beneficial. Your dedicated Pilates Instructor will assess your body and how it moves, from there will tailor an exercise regime that helps you move pain-free and build strength. 

Exercise should be pain free. You might need to avoid exercises that trigger the pain, such as standing on one leg or single leg extensions and abductions. 

At Breathe Pilates, we recommend our group Preggie Bellies class where you will join a community of expectant mothers to move, strengthen and relieve pain in our safe Pilates classes or for more of a personalised approach, we recommend our one-to-one sessions with our experience Pilates Instructors (most of which are mothers themselves!).

To book a Preggie Bellies or a private Pilates sessions, please email us info@breathepilates.com.sg 

In collaboration with Preet Singh, Director & Physiotherapist at Embrace Physiotherapy 

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