Care for Pelvic Girdle Pain

Back pain and pelvic girdle pain are common in later stage of pregnancy.

Movements that will increase pelvic and pubic joint pain

  • Getting up from the seat
  • Rolling on the bed
  • Walking
  • Walking up or downstairs
  • Standing on one leg
  • Squatting

The pain is usually more severe during later stage of pregnancy and may persist after delivery

Causes

The hormonal changes cause the ligaments becoming stretchy. This makes sacroiliac joints (where the lower spine and pelvis connect) and pubic joint become loosen.

To reduce the pain, you should keep good postures and pay attention to your movements

  1. Avoid separating your legs too far, such as squatting or sitting on a low stool
  2. Avoid standing on one leg. Sit down when getting dressed, for example putting on shoes, socks and pants
  3. Bearing weight on two legs unevenly, such as going up and downstairs or walking upslope, makes the pelvic pain worse
    • To reduce the pain when going up and downstairs, take one step at a time and hold onto the handrails
    • When going downstairs, first bend the knees. The more painful leg leads then the other leg follows to land on the same step
    • To go upstairs, the less painful leg leads and then the other follows
  4. Avoid lifting heavy objects if you have pelvic pain. Ask for assistance (For more information, please refer to “Lifting a heavy object”).
  5. When turning in bed
    1. Keep legs together and bend knees
    2. Rolling to side
    3. To get out of bed, push yourself up with your arms to sitting position
    4. When standing up, keep feet shoulder's width apart, put your hands on the thighs and lean forward

Practise pelvic floor muscles exercise and deep abdominal muscles exercises regularly. This helps to stabilize the pelvic joint and reduce pelvic and pubic bone pain

(The information is prepared by the Department of Health and the physiotherapy department of Hospital Authority)