Antenatal and postnatal class: Care for pelvic girdle pain
Transcript
Title：Antenatal and postnatal class: Care for pelvic girdle pain
Narrator: Back pain and pelvic girdle pains are common in later stage of pregnancy.
The hormonal changes cause the ligaments becoming stretchy. This makes Sacroiliac joints, where the lower spine and pelvis connect and pubic joints become loose
Getting up from the seat, rolling on the bed, walking, walking up and down stairs cause pain over pelvic and pubic joints.
The pain usually is more severe during later stage of pregnancy and may persist after delivery.
Physiotherapist: To reduce the pain, you should keep good posture and pay attention to your movements
Narrator: Avoid separating your legs too far, such as squatting or sitting on a low stool.
Avoid standing on one leg.
Sit down when getting dressed, for example putting on shoes, socks and pants.
Bearing weight on two legs unevenly, such as going up and down stairs or walking upslopes, makes the pelvic pain worse.
Physiotherapist: To reduce the pain when going up and down stairs,
Take one step at a time and hold onto the handrails. When going down stairs, first bend the knees. The more painful leg leads then the other leg follows to land on the same step. To go up stairs, the less painful leg leads and then the other follows.
Narrator: Avoid lifting heavy objects if you have pelvic pain. Ask for assistance.
When holding a child, support him or her on either side of your waist alternately. Avoid twisting the body
when carrying heavy objects, use both hands at the same time or alternately.
When turning in bed, keep legs together and bend knees before rolling to side. This reduces the strains on the pubic joints.
To get out of bed, push yourself up with your arms to sitting position. When standing up, keep feet shoulder's width apart, put your hands on the thighs and lean forward.
Ask for assistance for daily chores if needed.
Practise pelvic floor muscles exercise and deep abdominal muscles exercises regularly. This helps to stabilize the pelvic joints and reduce pelvic and pubic bones pain.
You may refer to the video of pelvic floor muscles exercise. You can also join the antenatal exercise classes.
The physiotherapist will guide you the correct abdominal, back and pelvic floor muscles strengthening exercises to stabilize the pelvis.
The film is produced with the information and support from the physiotherapy departments of Hospital Authority
Produced by Family Health Service, Department of Health