What Pelvic Girdle Pain Exercises Should I Do?
Pelvic pain can significantly influence daily activities and overall quality of life. One effective method to manage this discomfort involves specific pelvic floor physiotherapy exercises, which aim to strengthen the pelvic floor and surrounding musculature.
These exercises, such as Kegels and pelvic tilts, can improve core stability and alleviate pain. The key to success lies in proper form, consistency, and a customised progression plan.
But how can one confirm they’re performing these exercises accurately, and what additional strategies might enhance their effectiveness? Let’s explore this important topic further in our latest blog.
Understanding Pelvic Pain
Pelvic girdle pain (PGP) covers a range of discomfort localised around the pelvis, including the sacroiliac joints, groin, and pubic symphysis.
This condition presents through a variety of symptoms, often worsened by activities such as walking, climbing stairs, rolling in bed, and entering or exiting a vehicle. The pain may extend to areas such as the inner thigh and groyne, particularly during pregnancy.
Approximately 25% of pregnant women report experiencing pelvic pain during pregnancy, which can impact mobility and quality of life.
The underlying causes of PGP include trauma, arthritis, rapid weight gain, a high body mass index (BMI), and weakened pelvic floor muscles.
These factors contribute to instability and misalignment within the pelvic region, resulting in pubic symphysis pain and other discomforts.
Understanding the complexities of PGP is vital for effective management and alleviation. For patients seeking relief and improved functionality, recognising the multifaceted nature of this condition is the first step.
A thorough approach to diagnosis and treatment, which may include targeted physiotherapy and personalised exercise regimens, is essential. Addressing the root causes of PGP empowers individuals to regain their freedom and enhance their overall well-being.
Benefits of Pelvic Floor Exercises To Reduce Pain
How can the consistent practice of pelvic floor exercises greatly improve muscle strength and function in the pelvic region?
- Regular participation in pelvic floor exercises can improve muscle tone and stability, which is critical, especially for those experiencing pelvic pain during pregnancy, particularly in the third trimester.
- Strengthening these muscles helps support the bladder, uterus, and bowels, reducing discomfort and enhancing overall function.
- The benefits of pelvic floor exercises extend beyond pain relief. They are crucial for maintaining urinary continence, which can be a concern during and after pregnancy.
- Improved muscle tone also aids in a quicker postpartum recovery, facilitating a smoother shift to pre-pregnancy physical activity levels.
- Additionally, these exercises can enhance sexual function and satisfaction, contributing to an improved quality of life.
Here is a summary of the key benefits:
| Benefit | Description |
|---|---|
Muscle Strength | Enhanced support for the bladder, uterus, and bowels |
Urinary Continence | The risk of incontinence during and after pregnancy is reduced |
Postpartum Recovery | Faster recovery after childbirth |
Sexual Function | Improved sexual satisfaction and function |
Core Stability | Better overall body stability and posture |
Incorporating pelvic floor exercises into a daily routine can therefore provide comprehensive benefits, ensuring both immediate and long-term pelvic health.
Key Pelvic Floor Exercises For Pain Relief
Kegels, pelvic tilts, bridges, and clamshells are foundational exercises that specifically target the pelvic floor muscles, promoting enhanced muscle function and stability.
These exercises are integral to managing pelvic girdle pain because they stabilize the pelvis, reducing discomfort and improving overall muscle functionality:
Kegels for Girdle Pain
This exercise involves contracting and relaxing the pelvic floor muscles, similar to stopping the flow of urine midstream. It enhances muscle strength and bladder control.
Michelle Kenway is a fantastic Physio that has some great video tutorials on pelvic floor exercises – here is one for Kegels we recommend you watch:
Pelvic Tilts
This movement entails lying on your back with your knees bent and pressing the lower back into the floor while tensing the abdominal muscles. It aids in strengthening the lower back and abdominal muscles, providing support to the pelvic region.
Here is a clear and easy to follow video tutorial from Howcast on how to properly perform a pelvic tilt:
Bridges
Performed by lying on your back with knees bent and lifting the hips towards the ceiling, these exercises target the gluteal muscles and lower back, contributing to increased pelvic stability.
Here is a useful video tutorial on how to perform a bridge from The Active Life:
Clamshells for Pelvic Pain
To perform this exercise, lie on your side, bend your knees, and lift the top knee while keeping your feet together. It targets the gluteus medius, providing lateral stability for the pelvis. Using a theraband adds to the resistence of exercise to provide further benfit.
Here is a short video tutorial from
Incorporating these key pelvic floor exercises into your routine can lead to significant improvements in pelvic stability, reduce pelvic girdle pain, and enhance overall core strength.
Tips for Effective Practice
To maximise the benefits of pelvic floor exercises, it is vital to adhere to effective practice tips that guarantee proper technique, consistency, and progressive intensity:
Begin by confirming the correct form to engage the appropriate muscles. Misalignment or improper execution can lead to ineffective workouts and potential injuries. Focusing on technique is paramount; consider consulting diagrams or instructional videos to visualise the correct movements.
Consistency is key to achieving long-term benefits. Incorporate pelvic floor exercises into your daily routine, aiming for short, frequent sessions rather than sporadic, prolonged workouts. Regular practice helps in establishing muscle memory and building strength over time.
As you grow stronger, gradually increase the intensity and duration of your exercises. This progression is essential for continuous improvement and avoiding plateaus. Start with basic exercises like kegels and bridges, then advance to more challenging routines as your endurance and strength increase.
Guidance from a pelvic floor physiotherapist is invaluable. They can create personalized exercise plans tailored to your specific needs and monitor your progress.
Adhering to these tips guarantees a holistic approach to managing pelvic girdle pain, ultimately fostering pelvic stability and reducing discomfort, empowering you towards a pain-free, active lifestyle.
When to Seek Professional Help for Pelvic Pain
Recognise the importance of seeking professional help when pelvic girdle pain persists despite consistent self-care measures and targeted exercises. Addressing pelvic pain promptly is critical to preventing further complications and ensuring the best possible recovery.
Here are four scenarios that indicate the need for professional intervention:
- Persistent Pain: If the pain continues or worsens despite regular rest and dedicated pelvic floor exercises, it is essential to consult a pelvic floor physio.
- Daily Interference: When pelvic girdle pain begins to impact daily activities—such as walking, standing, or sitting for extended periods—professional evaluation and treatment become necessary.
- Chronic pelvic girdle pain that negatively affects your overall quality of life, including sleep disturbances or emotional distress, warrants a specialized assessment from a pelvic floor physiotherapist.
- Mobility Issues: Significant discomfort or restricted mobility due to pelvic girdle pain should prompt a visit to a professional for a thorough examination and a personalized treatment plan.
Consulting a pelvic floor physiotherapist can provide specialised insights and interventions. These professionals can develop customised strategies that address the underlying causes of your pain, fostering a holistic and efficient approach to pain management and recovery.
Summing It Up...
Engaging in pelvic floor physio exercises, such as Kegels, pelvic tilts, bridges, and clamshells, effectively addresses pelvic girdle pain. Strengthening the pelvic floor and surrounding muscles reduces discomfort, enhances core stability, and improves overall pelvic health.
Correct form, consistency, and gradual intensity progression are essential for the best results. Consulting a pelvic floor physiotherapist for personalised exercise plans guarantees customised treatment, maximises advantages, and minimises risks, leading to significant relief and enhanced quality of life.
Please book appointment here or call us on (03) 4821 5023 if you have questions and want to learn about our pelvic floor physiotherpy services – book in for an assessment tailored to your care, needs and well-being.
Our North East Melbourne metro based physiotherapy clinic is open six days a week and you can book your appointment online for convenience.
Rosanna Physio
Rosanna Physio has been serving the people of Rosanna and its surrounding suburbs since 1989. We have the education, qualifications and experience to effectively treat any muscle or joint injury that requires expert physical therapy care.
