How to Reduce Pelvic Pain in Pregnancy

How to Reduce Pelvic Pain in Pregnancy | Baby Chick

How to Reduce Pelvic Pain in Pregnancy

Pelvic pain or discomfort is very common during pregnancy. Symphysis pubis dysfunction (SPD) is also fairly common during pregnancy. If you’re feeling pain in the pelvic area, you may be experiencing SPD, caused by relaxed and stretchy ligaments that normally keep your pelvic joint (the symphysis pubis) aligned.

Why Does Pelvic Pain in Pregnancy Happen?

Your body produces a hormone called relaxin, which softens your ligaments in order to help your baby pass through your pelvis. Pelvic pain during pregnancy is thought to be caused by a combination of these hormones as well as the way your body moves.

If one side of your pelvis moves more than the other when you walk or move around, the area around the symphysis pubis becomes tender.

How to Reduce Pelvic Pain in Pregnancy

The main solution for pelvic pain during pregnancy is to stay on top of your Kegel exercises and pelvic tilts, which will strengthen the muscles in that region, and if pain is severe, ask your practitioner for a referral to a physical therapist. (Click here to read the Baby Chick article on 4 things every mom must know about her pelvic floor and core).

In addition, here are a few more simple ways to reduce pelvic pain during pregnancy.

Strengthen the core + pelvic muscles.

Exercises, especially focused on your core and pelvic floor muscles. These will improve the stability of your pelvic floor and tummy exercises. For example, get down onto your hands and knees and level your back so that it is roughly flat. Breathe in and then as you breathe out, squeeze in your pelvic floor muscles and pull your belly button in and up. Hold this contraction for between five and 10 seconds, breathing through it. Relax your muscles slowly at the end of the exercise.

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Keep your legs together.

It sounds silly, but if you’re experiencing pelvic pain during pregnancy, try not to move your legs apart when your back is slumped or when you are lying down. If you are lying down, pull your knees up as far as you can to stop your pelvis from moving and make it easier to part your legs. If you are sitting, try arching your back and sticking your chest out before parting or moving your legs.

Use wisdom & rest when you need to.

Don’t push through your pain. If something hurts, stop doing it. If the pain is allowed to flare up, it can take a long time to settle down again.

About the Author /

Kate has a Bachelor’s degree in Health and Exercise Science and is our Baby Chick Fitness expert. As a fitness professional with countless years of experience helping women transform their bodies, Kate gives moms the tools needed to reach their health goals.

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I'm seriously needing some of these things tonight to start a new week. Hoping you mamas get some self care time too! 💕⁠
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Instagram post 18073051357163780 When it comes to clamping the cord, our mottos is "what's the rush?" The blood volume in the placenta and cord at the time of birth is BABY'S blood. It's simply mid-circulation in the placenta at the time of birth. It just makes sense to leave it be and let it finish its job.⁠
No, the blood won't drain out of baby and go backwards into the placenta.⁠
No, your baby is not more likely to get sick from jaundice.⁠
Yes, your baby will still be getting oxygen while they figure out breathing, especially important if they need resuscitation.⁠
Yes, your baby will have better iron levels for the first year of their life.⁠
Look at how thick and engorged this cord still is at 4 and 18 minutes after baby was born. Just imagine how much blood baby would have lost if the cord had been clamped immediately, or at 60 seconds, 90 seconds, or 3 minutes! The placenta was expelled immediately before the 18 minute photo was taken. The pulse in the cord could still be felt even AFTER THE PLACENTA HAD BEEN DELIVERED! The cord was finally clamped and cut more than an hour after birth at 73 minutes. ❤️⁠
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Informative post and words by @bundleborn⁠
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Here are some tips to combat isolation:⁠
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1️⃣ Get outside when possible.⁠
2️⃣ Video chat with friends/family.⁠
3️⃣ Join a virtual group.⁠
4️⃣ Invite someone to come over.⁠
5️⃣ Find a local mom's group.⁠
6️⃣ Listen to the radio or a podcast (it's interesting how this can make us feel connected with others)⁠
7️⃣ Run an errand--even grabbing a coffee via drive-thru can feel good.⁠
8️⃣ Get to know your neighbors.⁠
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Flying on a plane with your little one for the first time can be terrifying. Are they going to cry the whole time? How will they handle the airport, the turbulence and the landing? Well we have some tips that will help prepare you for your flight with your kids. Here's what to do to have a more enjoyable experience 😊 {Link in bio!}⁠
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